Karen Fehr knows a little something about how exercise can clear and calm the
mind. That's because Fehr isn't just an exercise physiologist who specializes
in exercise during pregnancy; she's also the mother of two active children. Fehr,
fitness center director for Paradise Valley Community College in Phoenix, Ariz.,
says one main benefit of exercise at any time of life is how it helps make you
more aware of your body.
"Being in touch with your body and stress patterns can actually give you tools
for reducing that stress and its ill effects," says Fehr. "Women who already exercise
understand that and want to continue getting those stress-busting benefits while
they're pregnant."
There was a time, not very long ago, when pregnant women were discouraged from
all but the gentlest exercises such as a light walk after dinner. Bending, stretching
and lifting were banned for fear of the negative effect it would have on the developing
baby. Even as recently as 1998, the American Academy of Family Physicians noted
that so little was known about the benefits and risks of exercise during pregnancy
that it was difficult to make a recommendation one way or the other.
That was then. Now the myriad benefits of exercise during pregnancy have been
well-documented through both solid research and anecdotal studies, leading to
the 2002 American College of Obstetricians and Gynecologists's recommendations
that most pregnant women get at least 30 minutes of exercise on most days – the
same as their recommendations for the general population.
Much of the impetus for this change in policy was the work of Dr. James Clapp.
His book, Exercising Through Your Pregnancy (Addicus Books, 2002), was a groundbreaking study of the myriad benefits of
exercise in pregnancy – including its potential for relieving both physical and
emotional stress.
"Women who exercise for recreational purposes view their exercise time as a stress
reliever," says Dr. Clapp. "Women are often busy and over-committed with work
and family obligations, and that time to themselves is very important for their
mental focus."
Also, according to the March of Dimes, exercise during pregnancy not only promotes
well-being, but it may help women avoid the "baby blues" during the postpartum
period.
Before starting or continuing any exercise program when you're pregnant or think
you might be pregnant, always get your doctor's permission. Then, according to
Fehr, barring any physical symptoms or problems, most active women can exercise
at the beginning of their pregnancy at the same level they were at before they
became pregnant.
Fehr notes that high-impact exercises such as horseback riding and skiing should
be discontinued while a woman is pregnant because of the risk of trauma to the
abdomen, but she loves rhythmic exercises such as jogging, walking or swimming.
They're not only good exercise, but they also help promote a mindset that can
create calm and focus. In addition, these are relatively safe exercises, although
jogging isn't something you should take up during pregnancy if you aren't already accustomed to it.
During Fehr's last pregnancy, it was summer in Phoenix, so she relied primarily
on swimming, which she notes is very good for pregnant women because of its supportive
properties. She highly recommends swimming for anyone experiencing back or joint
problems.
As the pregnancy progresses, Fehr suggests switching to exercises that are more
focused on contemplation, such as yoga. "It's been shown that yoga relieves physical
and lifestyle stress because in yoga the focus is inward," says Fehr. "This becomes
important later in pregnancy because that's a time when a woman needs to slow
down, focus on what's important. Yoga helps you do that in a very centered way."
Also, as your body changes to accommodate your growing baby, Fehr says many of
the exercises done earlier in pregnancy can still be done safely with a little
adjustment. For example, yoga poses done on the stomach can be done on the knees
or on the side. Back-lying exercises can be adapted to be done on the side or
in a chair.
Fehr also highly recommends pregnant women join a class specializing in fitness
for pregnant women. Not only are the exercises already adapted for the special
needs of pregnancy, but there is a level of comfort that probably wouldn't exist
in a regular gym full of hard bodies.
"When women are pregnant, body image can be a problem," says Fehr. "They also
may feel funny talking about some of the issues they're having with the pregnancy. It's important to be able to express how they're
feeling in a safe environment and to be able to air any concerns and have them
addressed by a knowledgeable staff."
Last but not least, don't forget to stretch. There is an ongoing discussion about whether the effect of the hormones that make your joints more relaxed in pregnancy also can increase the risk of injury, but Dr. Clapp recommends stretching after a workout as long as you listen to your body and don't push too far.
Fehr also says we have to expand our idea of what stretching includes. One of
her favorite stretching exercises to recommend is merely to throw the shoulders
and head back and give the chest muscles a good stretch. It counterbalances the
tendency to round forward and promotes a feeling of openness.
Best of all, says Fehr, keeping up with a regular exercise program through pregnancy
will help you keep up with your kids afterward. As much time as she spends chasing
around her 3-year-old son, she knows being in shape is a lot less stressful than
trying to get him to slow down.
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