prenatal wt gain
7 Ways Exercise Benefits Pregnant Women and Their Babies
January 18th, 2010After rereading my last post I realized it’s unfair of me to bash a study and not state my reasons why. I came out strongly against the Madrid study which found that low resistance exercise in previously sedentary women didn’t affect the type of delivery that they had. Essentially these researchers took a a group of sedentary pregnant women with uncomplicated pregnancies, set them up with a very low intensity work out for the second and third trimesters of their pregnancies and then looked at modes of delivery.
While the study seems to be carried out properly, my objections are that the women had not been adequately challenged, i.e. made to exercise with enough intensity, to be able to reap the benefits of prenatal exercise. As I mentioned in the last post, the exercise parameters that I use are those put forth by James Clapp, III, MD and Ann Cowlin, MA a Dance and Movement Therapist who have both done extensive research in exercise during pregnancy. They both advocate moderate intensity exercise 3-5 times a week for 20-30 minutes per session. By exercising at this frequency and intensity they both observed less maternal weight gain, lower incidences of gestational diabetes and hypertension, fewer aches and pains of pregnancy, shorter times in active labor (dilation from 4cm to 10 cm) , fewer interventions in delivery (i.e. forceps, vacuum, c-sections) a quicker return to pre-pregnancy weight.
But how exactly does moderate intensity exercise create these benefits? Let’s look at the effects of moderate intensity exercise on a pregnant woman’s anatomy and physiology. I promise not to get too geeky on you, just bear with me because this is important information.
Increased Muscle Tone
Just as in the non-pregnant state, exercise that includes strength training exercises maintain and/or increase endurance and muscle tone, creating more stamina, lean muscle and less body fat. For a pregnant mama, this means increased metabolism (muscle burns more calories than fat) and increased energy to perform the her activities of daily life. Most mamas who have engaged in regular, moderate exercise during pregnancy experience fewer of the common aches and pains of pregnancy, have shortened durations of active labor and subsequently need fewer pushes to deliver their babies. Post partum, they return to their pre-pregnancy weights sooner.
Increased Skeletal Stabilization
This goes hand in hand with increased endurance and muscle tone. A mama with well toned muscles will have more stability in her frame. Strength training enables Mamas to have better posture; a straighter back, less rounded shoulders and less neck strain. More skeletal stabilization leads to more hip and pelvic stability and less pain. Overall Mama will be less uncomfortable as her pregnancy progresses.
Improved Metabolism
Just as in the non-pregnant state, exercise increases metabolism by increasing the number of energy centers within muscles to utilize the nutrients we eat to create energy. Food mama eats will be used more fully for energy and development of her baby and less will be stored as fat. As a result, mama will be less likely to develop gestational diabetes or high blood pressure (hypertension).
Improved Circulation
Mamas who exercise also increase their blood circulation despite the increase in overall body fluid volume. Blood and body fluids are well circulated and don’t readily pool leading to swelling and increased of blood clot formation. For pregnant mamas who exercise, this means less swelling in the hands and feet and a lower risk of developing a blood clot in one of her legs that could dislodge and travel to her heart, lungs or brain and be potentially fatal.
Better Sleep
Ever notice that you sleep better when you exercise regularly? Well, exercising during pregnancy has the same effect. Some women note difficulty sleeping while pregnant. If this is the case, try adding a brisk daily walk or some strength training to your daily routine and see if you are able to get a better night’s sleep.
Improved Placental Growth and Functional Capacity
This was an unexpected finding that Dr. Clapp found in his research. Prior to Dr. Clapp’s research obstetricians and researchers believed that exercising during pregnancy would somehow impair the growth and development of the placenta. Dr. Clapp and his associates, using a special ultrasound machine, measured placental growth in his study subjects. Dr Clapp found that exercise didn’t stunt growth of the placenta, it actually increased its growth rate during the mid portion of pregnancy. Additionally, these larger placentas had more functional capacity, i.e. increased ability to nourish the babies, because they had more blood vessel development. This was a fantastic finding because at the end of pregnancy, when babies are growing rapidly, the larger, more vascular placenta is able to deliver more nutrients to the baby.
“Lean Mean Babies”
After establishing that exercise is good for mothers, Clapp set out to see what effect moderate exercise had on the growing babies. Clapp found that babies born to mothers who exercise are not at risk of being of low birth weight. They may weigh less than babies born to non-exercising mothers, but they are still of normal, acceptable birth weights and sizes. These babies also had less body fat than their counterparts. (Remember, they were being well fed by a highly functional placenta!) These babies also adapt well to stimuli and if there are complications during labor and delivery, they are better able to adapt and compensate giving clinicians a bit more time to assist if necessary.
This research has significant implications for women who exercise during pregnancy. But what happens if a woman stops exercising late in her pregnancy? Clapp found that women who stopped exercising late in pregnancy, say at 32 weeks lost all the benefits they had developed. They began gaining weight, experiencing the aches and pains of pregnancy, swelling in their hands and feet and they tended to have larger babies.
If women are going to exercise during pregnancy, they need to exercise at a moderate intensity (12-14 out of 20 on Borg’s Scale of Perceived Exertion) 3-5 times a week for 20-30 minutes and, as much as possible, they should continue exercising as close to delivery as possible.
Do you exercise or did you exercise while you were pregnant? Share your experience in the comment section below.
Mamas on bed rest, you may not be able to engage in cardiovascular exercise, but you can strength train using exercise bands. A simple, yet effective set of exercises is waiting for you in Bedrest Fitness. Even if you are unable to do all of the exercises, your body will appreciate the movement. Get your copy of Bedrest Fitness Here
Weight Management on Bed Rest: An Interview with Kathryn Flynn
November 19th, 2009The holidays are fast approaching and I for one am going to try to monitor my eating this year. With all of the holiday parties, candies, sweets and good cheer, it’s not hard to wake up in the new year with more than a little “new you”. So I am upping my exercise and doing my best to monitor my caloric intake.
Now from your vantage point of bed rest, you may be saying, “That’s easy for you to do/say. You can actually exercise and move around. I’m stuck in this bed! I deserve these (cookies, candies, etc…)! But the reality is that it is very important for pregnant women on prescribed bed rest, just as it is for all other pregnant women, to make wise food choices.
Since I am no nutrition expert, I have asked Kathryn Flynn to “weigh in” on the best ways for mamas on bed rest to manage their weight-especially during the holiday season.
Kathryn Flynn, BEd. is the founder of FertileFoods.com a website intended to educate men and women about food and lifestyle habits to support a healthy pregnancy. She studied with PaulPitchford, author of Healing with Whole Foods and has worked extensively with Dr. Randine Lewis, author of The Infertility Cure and The Way of the Fertile Soul, to develop the Fertile Soul’s integrative nutrition program for reproductive health. For the past four years, she has led group lectures in nutrition education, five-element phase diagnosis, self-treatment through acupressure and fertility yoga. She provides individual nutritional counseling to men and women worldwide, with the intention of enhancing reproductive capacity naturally through a holistic approach that includes lifestyle changes, relaxation techniques, exercise and healing foods. Kathryn is the author of Cooking for Fertility: Foods to Nourish Your Fertile Soul and is currently developing a line of Moontime Tea’s to help women balance their menstrual cycles.
DTL: Karen, We hear so much about “acceptable” weight gain during pregnancy; 25-35 lbs for normal weight women, up to 45lbs for underweight women and just 15-25 lbs for overweight women. How can a woman on prescribed bed rest manage her weight?
KF: Managing your weight on bed rest is a three fold process that involves a close look at your relaxation habits, physical activity and what you are eating.
1. Though it may seem like bed rest would imply restfulness and relaxation, the true experience can be anything but stress relieving. Many women feel contained, restless and impatient when they are unable to go about their daily activities. Training oneself to consciously relax involves introducing activities that truly bring you a sense of peace and calm such as meditation, deep belly breathing, uplifting reading and getting adequate rest. When the nervous system is able to relax, we can manage our weight with greater ease by becoming more mindful of our cravings. Emotions play a big role in directing what we put in our mouths, so relaxation is a great place to start to set the stage for moderating weight gain.
2. Physical activity may also seem contradictory when one talks about bed rest, but there are in fact many stretches and gentle movements that can be incorporated. Changing your concept of exercise is important and you may consider trying different yoga, tai chi and qi gong videos and zoning in on the floor postures. Of course videos that specialize in bed rest like The Bedrest Fitness DVD* are ideal because all of the exercises are streamlined so you won’t have to improvise. The key here is to get fresh blood flow and oxygen through all the organs which is essential for preventing blood clots, maintaining weight and managing your mood. The feel good endorphins are essential for every aspect of our well being and especially keeping your spirits up.
3. Finally, it is important to eat a colorful nutrient rich diet. So often, I talk to women who are feeling a little down about being on bed rest and the first thing they reach for are “treats” usually in the form of simple carbohydrates and sugary sweets. While this may solve the blues temporarily, it creates a vicious cycle where you need more and more “treats” to boost your serotonin. They key here is to eat small and frequent protein, carbohydrate balanced meals and snacks throughout the day to moderate your blood sugar levels, keeping your insulin levels, mood and weight gain stable. By choosing colorful fruits and vegetables, whole grains and organic protein sources you are giving your body the nutrients it needs. It’s also important to treat yourself from time to time to avoid the feeling of restriction and the potential of bingeing. I would recommend stocking your fridge full of healthy foods to avoid too much temptation and focusing on the delicious healthful alternatives.
DTL: What dietary tips would you recommend for women on prescribed bed rest?
KF:
1. Eat small frequent meals and snacks throughout the day to stabilize energy levels
2. Combine a protein, carbohydrate and healthy fat at every meal and snack for blood sugar balance
3. Eat a colorful organic diet of predominantly of fruits and vegetables with some grains and hormone free proteins
4. Avoid simple white carbohydrates and sugars that have little nutritional value
5. Practice mindful eating: turn the tv off while you eat, chewing slowly to taste each bite
6. Continue to take a quality prenatal and add fish oil if you haven’t already to support the neural development of your baby and your mood
7. Stock your fridge with delicious healthy foods and get rid of any “junk food”
8. Indulge in decadent healthful treats from time to time to avoid feeling restricted, but don’t make them a staple
I’d like to thank Kathryn for her insight into healthy eating and nutrition. Talk to your doctor or midwife about incorporating Kathryn’s expert nutrition tips into your own diet.
*Order your copy of The Bedrest Fitness DVD here
