Working Out For Two

I confess, I have never been in a regular exercise regimen in my entire life, until now of course. I have always been lazy (if you will) when it came to that, probably because when I was younger I was thin and did not have to worry about fitting into those tight jeans.

But now that I have a kid (and not to mention getting older), my body just isn't the same anymore. And no matter how much dieting I do, the weight just won't shake off. This is how I got myself into exercising. I realise it's a really hard habit to acquire, much like eating your veggies from a child's standpoint.

But did you know that you need to be fit even while you are pregnant? Well, I used to think that I could get away with anything while I was pregnant with our little girl. But, that should not be the case, says a lot of experts.

For those not in the know, we need to exercise while we are pregnant for the following reasons as enumerated in an Advance for OT article:

• Reduce weight gain during pregnancy and obtain more rapid weight loss after pregnancy;
• Improve mood and sleep patterns;
• Decrease risk of urinary incontinence due to pelvic floor muscle weakness and dysfunction;
• Relieve or prevent low-back pain;
• Potentially prevent gestational diabetes;
• Increase her rate of postpartum recovery;
• Strengthen muscles in preparation for labor and to support joint laxity;
• Increase flexibility;
• Increase or maintain aerobic endurance;
• Decrease muscle tension that helps promote relaxation;
• Increase understanding of how posture is affected by pregnancy;
• Promote feelings of well-being and a positive self-image;
• Obtain an invaluable support system through exercise classes.

If I have managed to convince all you preggy moms out there to get up and break a sweat, make sure to also take note of the following reminders as we don't want anything untoward to happen.

Cardiovascular changes that occur in pregnant women also affect how a woman feels at rest and during exercise. These changes include increases in blood volume, cardiac output and resting heart rate.

As a result of such changes, pregnant women experience shortness of breath, sometimes with minimal exertion. Pregnant women should always monitor their symptoms during exercise or exertion.

In addition, expectant mothers should avoid the supine position after the first trimester to avoid obstruction of venous return, which decreases cardiac output and results in orthostatic hypotension. Motionless standing can also decrease cardiac output and should be avoided.

The American College of Obstetricians and Gynecologists (ACOG) recommend 30 minutes of moderate exercise a day for healthy pregnant women.2As a guideline, being able to talk during exercise is a good gauge of exercise intensity.

Women should exercise within their comfort zone and stop with any pain, dizziness, faintness, excessive fatigue, vaginal bleeding or unusual symptoms. Women should not exercise to the point of exhaustion.

It is also important for this population to drink sufficient fluids before, during and after exercise to avoid dehydration because in pregnancy there is an increase in metabolism, which increases body temperature. Proper nutrition is also imperative and due to this increased metabolism, pregnant women should consume an extra 300 calories per day.

To read more on this article from Advance OT, click here.