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De-Stress During Pregnancy
by: AndreaDow
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Word Count: 566
Sunday, February 11th
I have recently had several clients at the studio announcing their exciting news of being pregnant. For most of my clients, the emotions began rolling as soon as they read that "positive" pregnancy test. Among all those happy thoughts, and let's be honest some green-faced days, there is some level of stress. Stress goes along with "good" and "bad" life scenarios, so even when we are happy about a big life event like moving, career change or having a baby, we still need to keep our stress levels down. Most of us, pregnant or not, do not even know that we are stressed. Have you ever paid attention to your breathing during the day and realized you are holding your breath? Try it, you will be amazed at how often you are breathing poorly.
Expectant moms can continue their Pilates workouts with modifications throughout their pregnancy. However, it is not recommended to start Pilates during your pregnancy if you have not been practicing regularly before becoming pregnant. Pilates is a phenomenal method of exercise to start after your baby is born and after you have been cleared from your physician (anywhere from 4-8 weeks). Pulling the abdominals "in and up" is a perfect antidote to months of things heading out and down! Another great adjunct to your cardiovascular routine (remember not to let your heart rate exceed 140-150 bpm), is yoga. The Journal of Alternative and Complimentary Medicine found preterm birth and low birth rates were less common in women who practiced yoga 1 hour a day compared to women who did not practice yoga during their pregnancy. Social support has also been shown to improve birth weight and healthy babies.
It is important to stay hydrated, avoid overheating and eat sensibly prior to exercise. Avoid any impact sports that could potentially harm your abdominal area like skiing, lifting heavy weights and basketball. High impact activities and those with quick direction changes should also be avoided. Lying on your back is not recommended after 20 weeks and lying on your front will get difficult for women at various stages of their pregnancy. This is not a time to try advancing your fitness level, but rather maintain your current strength! Your body is running a baby marathon of creating a healthy child for 10 months straight. Use this time to take good care of yourself and relax (easier said than done, I know). Finally, check for a qualified trainer that has experience working with prenatal clients.
If you experience any of the following symptoms during exercise, contact your doctor immediately:
* Pain
* Bleeding
* Shortness of breath
* Irregular heartbeat
* Dizziness/ faintness
* Back or pubic pain
* Acute calf pain or swelling
* Uterine contrations
* Chest pain
* Increased heart rate (at rest) over 140 bpm
* Difficulty walking
More information on yoga and pregnancy:
Power Pilates post-pregnancy workout video:
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