Moms in Motion

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Surprisingly enough, there is still a lot of controversy as to whether or not you should exercise if your pregnancy is considered high risk.

Some women are even put on bed rest because of certain difficulties during pregnancy and that can be mentally draining for someone who is used to being active or wants to be active during the pregnancy.

If you are experiencing vaginal bleeding or you are dealing with multiple fetuses and there is a risk of pre-term labour, the chances that you are going to be able to follow a regular exercise program are low.

There is, however, hope for women who have been told to go home, put up their feet and "rest".

Again, depending on what the condition is and what the physiologic or physical ailments are, this will help determine what is considered safe to do during pregnancy.

If you have been told to "take it easy" or have been put on bed rest by your doctor, it is likely that a program of light strength training is still safe. Remember many doctors are still cautious with exercise and pregnancy in general, so throw in the words "high risk" and you are pretty much condemned to your home until the baby arrives.

Now of course you want to be careful when you are dealing with the health and safety of your unborn baby but you also have to consider the toll it takes on you physically and mentally if you just sit and wait for your muscles to deteriorate.

Unfortunately, this is exactly what happens when you become sedentary.

It is hard enough for some women to deal with the physical and emotional changes in a perfectly healthy pregnancy. Now can you imagine if you were told you couldn't move?

So if you can find some balance where you could ensure the safety of your baby while helping to maintain your strength, why not?

Remember, exercise during pregnancy is not to train for an event or increase your weights. Your goal is to maintain your current fitness level and try to minimize the de-conditioning process. Believe me, you're going to need all the strength you can get once the baby is born so exercise of the upper extremities is important. If you don't have light hand weights, try using a soup can. Whether you are in a sitting position or sitting up in bed, biceps curls can be easily done. You can also try tying an exercise tube to the side or under the bed to give you some resistance for arms and shoulder work.

With bed rest in particular you have to be careful about circulation in the lower extremities, which can cause leg cramps and blood clots. Doing simple movements like ankle rotations and sweeping your legs from 10 o'clock to 2 o'clock can be helpful. Also bending at the knees and bringing your heel toward your bum (one leg at a time) will help to keep the blood moving.

If you are concerned about the lack of cardiovascular exercise, it's surprising to some how after a few days of bed rest can cause heart rate increases from light activity. Just remember the rule, no gasping and you should be able to carry on a full conversation while you are exercising.

Abdominal exercises should be done with caution. Depending on the condition, you do not want to engage any muscles that may stimulate the uterus if you are concerned about premature labour.

Ask your doctor or obstetrician for clearance before attempting any of these exercises.

 

Samantha Montpetit-Huynh is the mother of two girls residing in the Danforth area. She is a certified personal trainer and holds certifications in pre- and post-natal fitness, nutrition and wellness and resist-a-ball. She offers in-home private and semi-private training and gives workshops on the subject. You can reach her at www.coreexpectations.com or by calling 647-897-5220.