Fit & Pregnant!

By Irene Diamond

Irene Diamond of Diamond Wellness Center, offers a wide variety of fitness programs for all bodies in San Francisco.

Along with the beautiful life growing inside your body during pregnancy come aches, pains and stress that weren't there before. A woman's body goes through tremendous changes during pregnancy, such as fatigue, rapid weight gain and hormonal.

You may also experience muscular pain which tends to develop in the neck, back and hips due to postural and weight changes which make you walk, sit, and even breathe completely different from how you do it when you are not carrying the additional bulk of a child. (Think, 'pregnancy waddle!')

The key to a healthy pregnancy, labor and delivery is to continue (or start gently) a wellness program. The most complete program you can participate in will incorporate three components of wellness: Fitness, Nutrition, and Stress Reduction.

Fitness includes stretching, strengthening and cardio-vascular training. (If you have been inactive prior to your pregnancy be sure to speak with your primary care provider before starting an exercise program.)

  Stretching: Keeping flexible is important because as your hips and ribs shift and open to allow the baby to grow in your uterus, you will feel things stretching, pulling and tightening and a gentle stretching program specific to these areas will provide relief. Also your body produces a hormone called Relaxin which actually makes all your joints looser so your pelvis can open to allow the baby to pass through. But this hormone can also make you susceptible to injury because you could 'over-stretch' ligaments. Once a ligament is too loose, it will never return to it's original state. (This underscores the need for professional advice and moderation with a stretching program.) You can incorporate stretches throughout your day, or you can set time aside for a structured routine such as yoga, but just remember to not over do it.

  Strengthening: Staying strong is paramount to an easier pregnancy. When you have muscular strength and endurance you are able to carry your pregnancy as it progresses with less of a struggle. Most women gain 25-35 pounds, so just imagine lugging a backpack filled with that much extra weight all day long! You would be pooped if you weren't in shape for it! Your muscles, along with your joints, bones, heart, etc., are working overtime due to the added weight you are carrying. High repetitions, lower weight is what I recommend to develop strength, but more importantly, endurance. You can go to a gym if you want, but there are many easy exercises that you can do in your home or out-of-doors just using your body-weight rather than free weights or machines. I like to teach women how to use resistance bands and tubes which are simple inexpensive tools that provide a nice work-out.

  Cardio-Vascular: As the baby grows, she is using your blood and oxygen, so the stronger you can get your heart and lungs, the better it will be for you both. As your cardio-vascular system develops, you actually are able to increase the circulation of your blood more effectively and your lungs are able to work harder with less stress. (Once you are in labor and need to do all that hard breathing, you'll be glad you have worked out and are in good shape!) Walking is, hands down, the easiest way to get a good 'cardio' workout, but just because it is easy, doesn't mean it's not effective – it is still one of the most efficient ways to keep your heart and lungs in shape and you can do it any time, any day! The American College of Sports Medicine recommends you don't raise your heart rate above 150 beats per minute while exercising when pregnant. (To take your pulse use your finger rather than your thumb and gently feel for it on the inside of your wrist. Count the beats for six seconds and add a zero to that number to get your heart rate per minute.)

You may need to see a nutritionist to help you with more specifics, but when you are eating for two, nutrition is huge! Of course the basic rules apply such as eating lots of greens, lean protein, complex carbohydrates, and limiting fats.

But it also important to be sure you are hydrated enough, specially in the summer. Also, there are some very important foods you should avoid when you are pregnant such as sprouts, raw seafood such as sushi because of parasites and even soft cheeses (especially un-pasturized) like brie from other countries because they carry listeriosis which can result in premature delivery, miscarriage, severe illness, or death of the baby.

Drinking caffeine and wine are still controversial, but most studies now show even two to three cups of coffee and one glass of wine per day are ok. I always say, everything in moderation.

Stress relief can come in all sorts of ways such as taking more breaks at work, to taking long walks, to meditation, to getting a massage.

Here we will talk about the benefits from receiving prenatal massage. Many of massage's most powerful effects come with the relief it brings from anxiety, stress and depression caused by pregnancy's hormonal changes. It also helps reduce edema (swelling) and musculo-skeletal pain associated with pregnancy.

The Touch Research Institute, affiliated with the University of Miami School of Medicine, conducted a study on 26 pregnant women and the effects of massage. The massage therapy study group reported reduced anxiety, improved mood, better sleep and less back pain by the last day of the study. In addition, urinary stress hormone levels (norepinephrine) decreased for the massage therapy group and the women had fewer complications during labor and their infants had fewer postnatal complications.

Other recent studies have also credited prenatal massage for relief from fatigue, headaches, leg pain and cramps, constipation, nausea and indigestion. Women may find that it may also help keep their skin supple to help prevent stretch marks. Massage strengthens muscles in preparation for labor and delivery, helps control blood pressure, relieves pain associated with pressure on the sciatic nerve in the buttocks and back of leg, allows for deeper breathing, enhances self-image, maintains posture and body balance and strengthens the immune system.