It’s official: the days of taking it
easy in pregnancy are over! Read on to discover the new rules for prenatal
exercise and how to reap the benefits.
When news broke that Kim K. had hired top
A-list personal trainer Tracy Anderson to keep her in shape through her new
pregnancy, it was no surprise given the fact she’s built her fortune on her
figure. But it’s not just body-conscious celebrities who should exercise
throughout their pregnancy. The latest research shows there are many mind and
body benefits to be had from staying active during pregnancy for you and your
baby.
But
it’s not just body-conscious celebrities who should exercise throughout their
pregnancy.
The new rules
Gone are the days of ‘eating for two’ and
‘putting your feet up’ during pregnancy. ‘In the 1950s, eating clean and going
to the gym were not the norm, even for non-pregnant women,’ says US-based
prenatal fitness expert Sara Haley (sarahaley.com). ‘The woman of the
Millennium is different, thus the pregnant woman has progressed as well.
‘Today’s pregnant woman usually works and
juggles many challenges. She knows she needs good nutrition and regular
exercise to help her stay on top of her game,’ says Haley. Every pregnancy is
different, so you have to listen to your body, she says. Giving in to cravings
and taking things easier is natural, but you should also take care of your
body.
According to the American Congress of
Obstetricians, excessive weight gain in pregnancy – caused by over-eating and
being sedentary can increase your risk of gestational diabetes, back pain, and
high blood pressure. Yet lack of education means that many pregnant women are
still confused about their fitness and diet needs, says prenatal expert and
Pilates guru Caroline Sandry (carolinesandry.com), whose new Prenatal Pilates –
Strengthen and Sculpt DVD, is about to launch in the UK.
‘Many pregnant women think they can eat
whatever they want,’ says Sandry, who’s due to give birth to her first child
this month. ‘During your first trimester, you’re not eating for two because the
fetus is around the size of a pea. From the second trimester onwards however,
you’re actually growing a baby. While it depends on how thin or overweight you
are to start with, you should only be eating around an extra 300 calories per
day at this stage, and possibly more (but still not over 500 calories extra per
day) during the third trimester.’ The key, says Sandry, is quality of food, not
quantity. ‘Y our body's working hard, so good nutrition is important,’ she
says. ‘Use those extra calories to fill yourself with healthy, nutritious food,
such as a bowl of porridge with a banana.’
‘Many
pregnant women think they can eat whatever they want,’ says Sandry, who’s due
to give birth to her first child this month.
Haley, who gained just 30 to 35 pounds
during her pregnancy, agrees. ‘The weight you gain will depend on your eating
habits and exercise, just like when you’re not pregnant.’
Why working out works?
The benefits of exercising during pregnancy
are many. Evidence suggests you’re likely to experience an easier pregnancy by
preventing excess weight gain and back pain, and keeping your blood pressure
stable. You’ll sleep better, improve your posture, stay toned and also help
prevent varicose veins by keeping blood pumping around your body, especially to
the lower extremities where extra fluids can collect.
Mentally, you’ll feel more energized and
confident and less stressed, knowing you’re taking positive steps to make your
return to shape, post-baby, much easier by exercising during the prenatal
phase.
Regular exercise will also help prepare
your body for labor and reduce your need for painkillers. ‘Labor is physically
demanding,’ says Sandry. ‘Lying on your back isn’t going to help the baby out,
but if you have the strength and endurance to move around, squat, crouch over a
gym ball, or get on your hands and knees and wiggle around, you’ll be able to
help move things along. If you have really weak arms, shoulders, thighs and Glutes,
you’re more likely to struggle.’
The Royal College of Obstetricians and
Gynecologists says new evidence suggests fetuses of exercising women may also
tolerate labor better than those of non-exercisers. Sandry agrees. ‘If your
baby is used to your heart rate going up and down at least three times a week,
it won’t be a sudden shock for it when you go into the labor, your heart rate
goes up and everything in your body starts changing. Lots of Caesareans happen
when the baby’s heart rate drops or it gets in distress.’
The
Royal College of Obstetricians and Gynecologists says new evidence suggests
fetuses of exercising women may also tolerate labor better than those of
non-exercisers.
Studies conducted by Dr. James F. Clapp,
author of Exercising Through Your Pregnancy (Overseas Editions New, $25.5),
show that if you exercise through pregnancy, your baby is also more likely to
be healthier, calmer and more intelligent than babies of mothers who don’t
exercise.
Who needs more incentive to stay fit than
that? We’ve asked the experts to answer your queries and explain the safest
workout options for you and your baby.
The best nationwide prenatal classes
YogaBellies
(yogabellies.co.uk) provides a range of prenatal courses, classes and therapies
including Yoga for Pregnancy, Aquanatal, and Birth ROCKS – an inspirational
birth preparation course that teaches relaxation techniques including
self-hypnosis, breathing and positions for giving birth.
Lazy Daisy
(thelazydaisychain.co.uk) offers six-week Daisy Birthing courses teaching
gentle yoga-inspired movement, plus breathing and relaxation techniques,
helping mums-to-be to get fit for the birth, and alleviate pregnancy back ache
and pelvic issues.
Who
needs more incentive to stay fit than that?
YogaBirth classes
(yogabirth.org) teach positions to build strength, tone and suppleness, address
postural and circulation issues, and enhance pelvic floor strength and
awareness, as well as ‘hypnobreathing’ to help soothe, steady and guide you
through birthing contractions.
