| TOP
10 Healthy Choices for Exercise in Pregnancy |
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So you or someone you
know is pregnant… Congratulations! You know
that physical activity is important and key for
a healthy pregnancy. So what now? There are so many
options; do you know what
to choose? Is every exercise safe? NO! |
The first thing to do before choosing an exercise is to
have the Parmed-X for pregnancy completed by your OB-gyn
doctor. This form is produced by Health
Canada along with CSEP to be the link between your doctor
and your fitness professional. It will permit, restrain
or contraindict any form of exercise.
Second, if you were previously sedentary, you should wait
until the beginning of your second trimester
(14th week) to begin an exercise program.
The risks are very high between the 3rd and 8th week of
pregnancy. It is the period when the baby’s main
organs are being formed.
Also, you may experience discomforts such as fatigue,
nausea, headaches…etc. If you were active at least
3 months before conception, you can continue your previous
activities but you MUST have the Parmed-X for pregnancy
completed because of your new state of health.
OK, so you filled your Parmed-X for pregnancy and you
are now 14 weeks pregnant, where do you go from here?
Here is a TOP 10 list of what is offered as cardiovascular
activity. It will explain WHAT is the activity, HOW
it is executed, WHEN it should be performed or when
to stop the activity, WHY and why not to do this activity.
10. STAIRMASTER
The center of gravity of a pregnant individual is shifted
forward. Stair climbing may add pressure to the lower
back if it is not performed with perfect posture. You
can perform this exercise anytime during your pregnancy
after the 1st trimester. Because of the shift of gravity
and the possible backaches, it is one of the least recommended
activity on this list.
9. YOGA & PILATES
Although I believe Yoga & Pilates are wonderful
and very effective, they appear at number 9 on the list
because of their execution in the supine position. Pilates
is mostly done on the back involving strength and core
exercises. Yoga has different positions that involve
bending downwards or awkwardly. With already low blood
pressure, it may induce dizziness and other discomforts.
If a center offers ADAPTED classes for pregnancy I suggest
trying one and seeing how you like it. Yoga & Pilates
are becoming very popular and are offered in a lot of
health facilities. Videotapes are also very popular.
8. TREADMILL
Number 8 is walking on a treadmill. Don’t mistake
walking outdoors and walking on a treadmill. Both are
different. One has a surface that is flat and the same
throughout the workout and the other has irregularities.
As you step outdoors, your feet are in different positions
that can help with ankle and feet discomforts and/or
pain.
Walking is an under-estimated exercise. A pregnant individual
can walk at ANY time in her pregnancy. Whether it’s
at the beginning or at the end, there are no restrictions.
Walking outdoors is free and can be safe almost everywhere.
7. AEROBIC CLASSES
Most of the aerobic classes can be adapted to suit
the pregnant woman. It’s important to avoid bouncy,
jerky movements. But, be aware of “low impact”.
Low impact doesn’t mean low intensity. Tae-Bo
classes are low impact but high intensity. They involve
a lot of jerky movements. It is mandatory to advise
the instructor of your condition and to ask to demonstrate
the proper modifications to suit your condition. There
are many choices in class format. Choose smart. You
can take classes anytime after the first trimester.
6. ELLIPTICAL EQUIPMENT
This exercise involves movement without impact. It
looks like jogging in a circle. You can perform this
exercise anytime after the first trimester. I would
recommend elliptical equipment instead of treadmill
because of it’s “no impact” feature.
5. RESIST-A-BALL
There are many uses for the ball in pregnancy.
It is interesting to learn the pain relieving exercises
and different positions to prepare for labour and delivery.
Using the ball means balance training. It’s very
important to NOT execute exercises that can compromise
your safety. Make sure that you are never at risk of
falling. This type of exercise can be executed anytime
after your first trimester. (*It’s a great toy
for your kids afterwards!)
4. BIKING
The stationary bike is a good suggestion. It is a non-weight
bearing exercise and the risks of falling a practically
nul. One can get an excellent workout on this type of
equipment. Biking outdoors is also a good suggestion
although the risks of falling are far greater than stationary.
You can start this exercise at the beginning of your
second trimester. **Spinning classes can be executed
with proper intensity. Inform the instructor of your
condition and ask for modifications for your safety.
3. TAI-CHI
Tai chi is an ancient martial art form that
involves focus, concentration and relaxation through
movements. It resembles self-defense moves in slow motion.
You can choose Tai chi at anytime during your pregnancy
as long as no movement compromise your safety or balance.
I like this type of exercise since the pregnant mom
needs to work on focus and concentration. Tai chi offers
all.
2. AQUA-FITNESS
It’s no wonder that this type of exercise is
one of the most popular choices of pregnant women. It
involves movements in the water sheltered from gravity
(for about an hour). It also adds resistance because
of the water. I suggest pre-natal aqua-fitness since
it is adapted for the pregnant individual. If you choose
a regular aqua-fitness class, please advise your instructor
of your condition. You can practice this exercise after
your second trimester. You can find pre-natal aqua-fitness
in your community. **I strongly suggest that “squats”
be avoided.
1. SWIMMING
My number one choice is swimming. It is a non-weight
bearing exercise and offers a very good cardiovascular
workout. One can perform this exercise assisted with
a floating object for better support in the water. You
can start this exercise after your first trimester.
Just like aqua-fitness, you do not feel the effects
of gravity and even if you are in the last weeks of
your pregnancy, you can perform this exercise with ease.
THE IMPORTANCE OF HAVING A CERTIFIED PERSONAL
TRAINER
Who to trust with the priceless treasure in your belly?
I strongly suggest that you consult a professional who
is certified in pre and postnatal fitness. Most pregnant
women have many questions and worries when it comes
to fitness and pregnancy. Their doctors are not always
available or simply don’t know the answers. That’s
when the certified trainer comes in. After consulting
the Parmed-X for pregnancy, the trainer and the doctor
are linked and adapted programs can be designed. They
each can be contacted if any changes occur. You will
see your trainer more often than your doctor. Why not
choose one that can take away worries and offer legitimate
help.
Here are a few reasons why you should consult a certified
personal trainer:
· Education and information on latest research;
· Proper techniques for pregnant woman;
· Constant monitoring;
· Set new guidelines;
· Adjust new goals;
All in all the best advice is to listen to your body.
The miracle of conception is protected by many defense
mechanisms and warning signs that your certified personal
trainer is aware of. Your baby cannot talk and say when
something is wrong, he/she let’s you know by sending
messages through your body.
So whatever choices you make, choose an activity that
you enjoy. Be consistent, stay hydrated, relax and listen
to your body. Take time to get informed on your new
state of health. Consult a professional.
You are truly beautiful.
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She is certified FIS, PTS and PFS
from CanFitPro. Isabelle founded her own company
called MOMentum fitness for women in 2000. |
| She promotes well-being to her clients and encourage
to exercise in a healthy and balanced way. Her passion
for pre-post natal fitness started when she got
pregnant herself and was thirsty for more information.
Isabelle take primarly post natal clients and love
to teach mom & baby activities. You can write
to Isabelle by Clicking
here! |
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