True or False: Most Common Questions Answered About Exercise & Pregnancy

When a woman finds out that she is pregnant, there are MANY changes that take place. No more soft cheese, no more triple-espressos, and no more sipping martinis at happy hour-- however one thing that shouldn't change is your exercise routine. In fact, women who find out that they are pregnant and haven't exercised before are actually encouraged to begin some type of exercise regime.

Not only does the structure of Stroller Strides help postpartum women get back in shape, but it can also help facilitate an easier labor and keep unnecessary weight gain at bay during pregnancy. If you are pregnant or soon-to-be-pregnant and have any questions about exercise these 'true' or 'false' statements can help get you moving in the right direction.


You shouldn't workout during pregnancy if you were not previously engaged in an exercise program prior to becoming pregnant: FALSE

• ACSM states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy.
• If you have not exercised prior, start slow and build up gradually.
• Consistency is most important.

Exercise may prevent gestational diabetes: TRUE

• Exercise has an insulin like effect on the muscles causing blood sugar levels to drop.
• 3-5% of pregnant women will get Gestational Diabetes.
• REGULAR exercise is one of the most important factors in prevention!
• Small meals, include protein, reduce sugars.

You should cut back exercise in the last trimester: FALSE

• You might cut down the intensity, but you should remain consistent.
• It's important to continue at a similar RPE throughout the pregnancy.

Pregnant women should not exercise more than three times per week: FALSE

• ACOG recommends 30 minutes or more of moderate exercise daily, with doctor approval.
• ACSM recommends 5 or more days per week.

You must keep your HR under 140 bpm: FALSE

• This is not a recommendation on the current guidelines.
• This was old recommendation was removed as a guideline in 1994.
• Use RPE / Modified Borg Scale.
• ACOG recommends mild to moderate workout.

You can participate in any sports while pregnant that you did before: TRUE with a few exceptions

• Youcan continue past sports if you listen to your body.
• Avoid contact sports.
• Avoid exercises with risk of falling.
• Non-weight bearing is likely to be more comfortable.

Kegels are not necessary if you are going to have a Cesarean: FALSE

• Most pelvic floor damage is caused during pregnancy.
• Cesarean patients still complain of urinary incontinence.

Absolute Contradictions to Excercise During Pregnancy

• Significant heart disease
• Restrictive lung disease
• Incompetent cervix
• Multiple gestation at risk of premature labor
• Persistent second or third trimester bleeding
• Placenta previa after 28 weeks of gestation
• Premature labor during current pregnancy
• Ruptured membranes
• Preeclampsia/pregnancy induced hypertension

Warning Signs to Stop Exercise During Pregnancy

• Bleeding
• Dyspnea (labored respiration) prior to exertion
• Premature labor
• Dizziness
• Severe abdominal pain
• Feeling unusually tired
• Headache
• Chest pain
• Muscle weakness
• Calf pain or swelling
• Decreased fetal movement
• Amniotic fluid leakage

Information courtesy of Stroller Strides Corp. 

Exercise of the Week: Layered Push Up

Our featured exercise of the week is a killer: The Layered Push Up. The multi-tasking nature of this move lends itself to amazing upper body utilization. Hot mommies and mommies-to-be can work their back, chest and shoulders all in one place.

Directions: Get into push up position on either the knees or feet. Place one hand directly under the shoulder joint and the other out into a traditional position. Lower down into the push up with one elbow shooting straight back while the other bends to the side. Switch hands and repeat on the other side.

Cues:
• Keep elbows soft at the top of the movement
• Keep belly tight and body in a straight line
• Head stays in alignment with the spine
• B-R-E -A-T-H-E

Modifications: To make this less intense, perform the push ups on your knees and/or stick with one version of the movement not both. For wrist pain, opt instead for a chest press with the tubing.

In the Spotlight

Karissa Brown is this month's Spotlight Mom! Not only has she lost 50 pounds by making Stroller Strides a regular part of her routine, but she has made her health a priority between working part-time as an accountant (bright girl here, folks) and raising her delightful 20-month old son Parker. A wonderful blend of determination and self-acceptance, this mom's story is one worth reading as we can all relate to learning to love exercise and learning to love ourselves.

1. How long have you been a mom? Almost 20 months!

2. What is your favorite part so far about being a mom? Watching Parker learn new things. It is so fun to see him figure things out and see the sense of accomplishment on his face when he does. I also love his hugs and giggles! Can’t beat those!

3. What did you do before you were a mom (or if you are currently working, what do you do now?) I was (and am) an accountant. I currently work part-time as an Accounting Manager at a company in Bellevue.

4. How long have you been doing stroller strides and how did you hear about us? Since Christmas 2010. I heard about it from my wonderful sister-in-law, Kelsie Barker.

5. How has stroller strides made a difference in your life? It has finally made exercise a routine/normal part of my life, enabling me to lose over 50 pounds in a year and to be in the best shape of my life going into pregnancy number 2!

6. What is your favorite exercise we do in class? I can’t put favorite and exercise in the same sentence yet ;-) Perhaps I will eventually come to enjoy working out, but I’m still not there yet – hah! Actually, I prefer anything that works the upper body.

7. Tell us something about yourself we would be surprised to hear. I got engaged to my hubby after dating only 4 months and were married 3 months later!

8. If you could tell your pre-mom self one thing, what would it be? You deserve to be healthy and exercise must be a regular part of your life to be healthy.

9. Complete this sentence; I am beautiful because ___________ . I am beautiful because God made me perfectly.

Exercise of the Week: Bicep Curl to Front Raise

Our Exercise of the Week is custom made for the multi-tasking mommy. If you pride yourself on being able to do several things at once, be ready to dominant this exercise.

Directions: Stand on the tube with one foot or two and begin a bicep curl. Once this move has been mastered, add in the front raise.

Cues:
• Keep knees and elbows soft
• Keep belly tight and chest lifted
 • B-R-E-A-T-H-E

Modifications: To make this less intense either stand on tube with one foot or perform with one arm at a time.

Muscles Being Used: Biceps and Anterior Deltoids (so you can rock that tank top come summer) 

Top 5 Reasons to Make Exercise a Priority During Motherhood

As Stroller Striders, every single one of us should take pride in being active in front of our children. Whether you make it once a week or go everyday, the example you are setting now will carry on into your child's elementary years, adolescence and even adulthood.

I particularly love watching the kiddos do planks after class or mimic us when we do overhead presses. The great news for every mom who takes their children to Stroller Strides is that we are not only teaching them to be active and to be in community with other people, but we are also teaching them that our health is a priority.

One of the nation's leading health industry expert and New York Times Best-selling author, Dr. Mercola has said "that acting as a role model by staying active yourself is one of the best ways to motivate and inspire your kids. If your child sees you embracing exercise as a positive and important part of your lifestyle, they will naturally follow suit."

While some of our kiddos may seem too young now to even remember the last time they ate let alone how many walking lunges mom has just completed, creating a household where the routine of exercise if present can set them up for a lifetime of healthy weight and positive body images.

For that extra push to get you out the door here are the: Top 5 Reasons to Make Exercise a Priority During Motherhood

Positive Time Spent With Your Kids

Some days getting out of the house is just what the doctored ordered. Especially in a city like ours that gets an average of 37 inches of rainfall a year, our kids can get cooped up- and in turn their boredom can become our doom. Starting the day surrounded by other moms with positive attitudes can not only cut your kiddos boredom to bits it can also serve up a much-needed endorphin rush to get you through the rest of your day.

Do Something That's Just For You

Whether you are a new mom or are on your third (or fourth+ SUPER MOM!), you already know that carving out some time for yourself is imperative to being a good mommy. Motherhood can be demanding and even if your kid is screaming in his stroller (I've been there a time or two or three) that extra lunge, plank, or tushie kicker can help you reclaim some of that independence you deserve.

Great Use of Time

Let's face it, when we forgo our exercise routine its incredible how easily that time can go to waste. While it is important to make room in our schedules for errands, work, play dates, and organization- it does seem sometimes that the busier we are the more we get done. So don't skip exercise if you have the time to spare.

Better Body Image for the Beach (and our Brain)

Understatement of the year: having kids changes our bodies. And while we all know this to be true, most women I know actually love the new curvy aspects of their bodies that weren't there before kids. With summer knocking on our door, attending regular Stroller Strides classes can boost bikini confidence dramatically and can help you to see your body not just as something to be shaped but as something that is shaping you.

Can Help Combat Depression and Loneliness

Motherhood can be isolating- especially in those early months. Stroller Strides is a union of sisters, and while we are getting our "sweat on" we are also hanging out with each other and getting to share life together. Being together in the early stages of motherhood can help us feel connected to each other and can combat depression. And since "approximately 10 to 15% of women suffer from postpartum mood disorders (PPMDs)", there are a lot of us that need this important connection.

Whenever you need to be reminded about why exercise is so important in your daily life, read this list or maybe even write your own.

Stride On!

Exercise of the Week: Abductor Hops

A class favorite!  Grab your exercise band and give this great exercise a try!

The Truth About Prenatal Exercise - Fit Pregnancy

Great article from Fit Pregnancy!  Click the link to the article below and read on to get the facts:

The Truth About Prenatal Exercise - Fit Pregnancy