How are your New Year’s resolutions going? Did you manage to start eating healthy, exercise daily, be good to your family, and meditate all while living in the NOW?
We all know how hard it is to keep promises to ourselves. It can be even more difficult to set goals and achieve them while you are pregnant.
Physical exercise is an important part of all lives at all ages. Pregnancy is no exception.
So what do we all know?
Foremost, you should get your body in a healthy state for a good period of time before a pregnancy. This will make the process a whole lot easier and you’ll be more efficient at losing the weight after the baby arrives. We also know that it is not recommended to try high impact exercise during pregnancy unless your body is used to it for a long period before conceiving. This of course does not mean do not try anything new. It is especially good to try exercise designated for pregnant women, like prenatal yoga or aqua-natal.
Fitness for women does not necessarily change once they become pregnant. A well-rounded weekly fitness schedule includes: cardiovascular (aerobics, running), strengthening (weight bearing, toning), and flexibility (stretching, yoga).
The Centers for Disease Control and Prevention recommends the following minimum weekly exercise guidelines for adults:
• 2 hours 30 minutes of moderately intense aerobic exercise (brisk walk) OR 1 hour and 15 minutes of intense aerobic exercise (running) OR a combination of the above AND
• muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Not only does the CDC recommend that you follow the above aerobic guidelines while pregnant, the great news is that they state you can still run while pregnant!
Here is what they say, “Healthy women who already do vigorous-intensity aerobic activity, such as running, or large amounts of activity can continue doing so during and after their pregnancy provided they stay healthy and discuss with their health care provider how and when activity should be adjusted over time.”
I am happy to report that I ran (well a slow-waddle jog really) until the bitter end for both of my pregnancies. It certainly helped me keep my head on straight at those trying times of great change. I always feel better with consistent physical exercise…it’s a natural anti-depressant.
An entire pregnancy can be a physical challenge. However, for some the last trimester seems to take “discomfort” to a whole new level.
When I was pregnant with my first, I had an inkling that the last trimester may be uneasy from the deluge of complaints I heard from women on the home-stretch of pregnancy. Thus, for both of my pregnancies, I decided to make a third trimester fitness chart. Ahhhhh, combining organization and physical exercise, this is my heaven.
You may smirk, and even think it a tad on the nerdy side, but it worked. The key was in keeping it all simple and achievable.
See a sample of a third trimester pregnancy fitness chart below.
I keep my two charts in the kids’ health folders. Add some fun things to the chart and you’ll have a keepsake to show the kids when they get older. Also, keep track of the places you complete your exercises. I am so glad I marked the names of the Scottish trails I hiked and jogged. I had no idea at the time we would end up leaving Scotland.
When the girls are older we plan to show them the place they were born. I will bring the charts along and go on the same paths with them again. This time they can walk on their own.
Third Trimester Weekly Fitness Chart
Date:
Gestation:
Special Events: Yoga Jog-Walk
30 Mins
(at least) Swim 10 Laps
(at least) Aqua-natal Arm Weights Jog-Walk
30 Mins
(at least) Arm Weights Jog-Walk
30 Mins
(at least) Cycle
30 Mins (at least) Choice of any previous exercises
16 Jan 2009
30 weeks
Baby very active at night √
Bikram Yoga CD at home 90 mins √
Seal Bay Jog
40 mins
√
Aqua
Centre
15 Laps
√
Aqua
Centre √
Home √
Rec Centre
30 min Jog tread-mill √
Rec Centre √
Airport
Park
15 min Jog
20 min Swift Walk √
Goose Spit √
Rec Centre
25 min Cycle
Can’t you just see the future scenarios now…
”Kids get off that computer and go out and get exercise, don’t make me get my pregnancy fitness chart out again to show you how much I was doing while carrying you inside me!”
Happy Charting
Motivational Mamas
Recently, I came across this very poignant saying by Ashleigh Brilliant, “Lord, give me the strength to meet this self-imposed and totally unnecessary challenge.”
It stopped me in my tracks!
I am definitely one of those people who has several goals going all the time. All my current goals have large extended families and I am planning all their visits while still changing the sheets for my original goals.
Nevertheless, fitness goals do have their use. I have always been more motivated to run if I know there is a race coming up which requires training.
All this talk about exercise got me wondering what on Earth do extreme athletes do when they become pregnant?
Do you remember the UK runner Paula Radcliffe and her theatrical exit from the 2004 Olympics when injured at mile 23 (of 26.2)? Not only did she recover, but she went on to win the New York Marathon (for the second time). She accepted her award carrying her 9 month old daughter! Apparently while pregnant she cut down her training schedule from two to one run a day and added more cross training.
Go mama!
Then there’s Sue Olsen. I had first heard of her through a pal who had run Grandma’s Marathon in Duluth, Minnesota in 1995. He said that there was a heavily pregnant woman running and everyone was just hoping to finish before her.
Not only did Sue run and finish the marathon, but also she was 2 weeks shy of giving birth to her son. They gave her two medals when she finished.
Wait…there’s more. Just one day before Sue gave birth (same pregnancy), she ran over 60 miles in a 24 hour race. And here’s the rest of the story…In 2008 Sue and her son she ran Grandma’s Marathon together again (13 years later). Her son’s middle name is “Miles”…go figure.
I am in no way advocating extreme exercise in pregnancy. However, I just thought it would be fun to get some inspiration from those of us who take it that much further (like 60 miles further…per week).
Finally, I wanted to leave you with a bit of sound advice regarding intense sport and pregnancy. In the book, Our Bodies Ourselves – Pregnancy and Birth by Judy Norsigian (available at our local library), its recommended while pregnant to avoid extreme exertion and high risk sports such as scuba diving, sky diving, ice hockey, and football. They also urge pregnant women to avoid sports that have a higher risk of injury (horseback riding, skiing).
Deepa,
I have to share that I am entirely intimidated by the whole exercise in late pregnancy thing.
When I was pregnant with M, I was an active yogi and practiced daily right up until she was born. We did lots of big hikes and walking. But, setting up a fitness routine – well – scares me.
I would love to hear how to overcome mental blocks when it comes to pregnancy exercise – especially as we get older and have had complications with other pregnancies.
The doctor has cleared Ken and I to start trying again after our loss in January, and I am very, very nervous about entering into the process again. Believe me, I very much know that it wasn’t exercise that caused the terrible events last time around (I hardly got off the couch for 4.5 months). But, I’m concerned more than ever about safety, moderation and giving a new tiny person the best possible shot.
I’ve already started back working out – Rhonda Parker even set up a great fitness routine for both Ken and I to work at together. So, I’m hoping this is pointing me in the right direction.
But, I can’t get over the anxiety and, in a few months when we begin trying again, I’d love to be in a healthy mental AND physical space.
Any advice or tips you have would be wonderful.
Robin,
I am a firm believer in “whatever you fear, you bring near”. However, not in a cause and effect sense. When you focus on something it becomes your reality, regardless of the outcome. For example, you may have huge anxiety about losing a job or failing an exam. All the time you spend worrying negatively becomes a reality in your body, mind, and spirit at that time. You may in the end get the job and pass the exam, however you can never get back the energy you spent worrying.
It is a great idea to get started on a fitness program now. Exercise is the one of the few true ways to feel young. In fact studies have shown regular exercise actually can work better for depression and anxiety than prescription medication. So, you are on the right track. If I get the right amount of exercise in a day its like I have a secret in my pocket. I can take it out at anytime during the day and it always makes me smile.
As you get stronger and more efficient through exercise each cell of your body benefits, including your reproductive organs. Just imagine all that clean fresh oxgenated blood (pumped by your exercised heart) reaching your uterus…healing, replenishing, thriving, and loving!
Exercise will become so much a part of your being that if and when you conceive, it will only make sense to continue. Your body will crave it and what a positive way to elevate your mood and stay fit at the same time.
Having said that, please note that there are pregnancy conditions (i.e. pre-term labour, premature rupture of membranes, placenta previa, incompetent cervix, etc.) in which certain exercise is inappropriate. So, its always best check with your maternity provider regarding the type and amount of exercise you do.
Hope that made sense…I am happy to continue this conversation, so keep the questions coming if that did not fully answer it.