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- Will exercising during pregnancy contribute to an easier labor?
Yes, for both you and your baby! PWHC keeps statistics on the effects of exercise on a woman's pregnancy, birth, and recovery. Since 2004 we have found women who have taken our program feel better during their pregnancy, have fewer cesareans, push effectively, have more energy, and experience a faster recovery. Research also supports our outcomes. The findings, from a study by Maureen Hatch, Ph.D., Director of the Division of Epidemiology at Mount Sinai School of Medicine, published in the October, 1998, issue of the American Journal of Public Health suggests that exercise and the fitness resulting from it facilitates an efficient and timely labor. In his new book Exercising Through Your Pregnancy (Human Kinetics, 1998), Dr. James Clapp, Director of Research for the Department of Obstetrics and Gynecology at Metro Health Medical Center in Cleveland, Ohio, has compiled extensive research that indicates:
- Women who continue regular exercise throughout pregnancy tend to
have easier, shorter, and less complicated labors.
- Starting or continuing regular exercise during pregnancy decreases
physical discomforts and hastens recovery.
- Exercise during pregnancy has both short-and long-term benefits for
the fetus in utero. These babies tolerate the stresses of late
pregnancy, labor, and delivery better than the babies of women in the
control groups who did not exercise.
- All aspects of growth and development after birth for babies of
mothers in exercise programs are equal to or better than those observed
in the control groups.
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- Will exercising during pregnancy help me have a faster recovery?
Absolutely! Your muscles have a type of "muscle memory." That is, if you've strengthened your abdominal and pelvic-floor muscles during pregnancy, these muscles will remember much faster how to perform again under normal circumstances.
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- How important is nutrition to the development of my baby and my health?
Very important. The principles of good nutrition are rather simple and stand true during pregnancy. However, the old adage "you're eating for two" is over simplified. Remember you only need about 300 extra calories per day in the second and third trimester; that's equivalent to a sandwich and a glass of juice. Your baby is going to benefit the most from the healthy, nutrient-dense foods. If you have specific nutritional questions, we have a Registered and Licensed Dietician available for you to consult.
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- Will this be covered under my health insurance?
Many insurance plans now provide full or partial reimbursement for certain prenatal and postnatal fitness, wellness and education services with a physicians prescription; you may also be able to use your Medical Flex-Spending account. We can provide you with a letter of completion, receipt of payment, etc to submit after your service or class is complete. Please give us 24 hours notice to process any documentation requests, and remember to save your receipts for this purpose. Insurance coverage for prenatal and postnatal classes and services varies widely depending on the health plan of the client and any other benefits provided by an employer.
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- Will exercising during pregnancy make me feel better during my pregnancy?
Absolutely! Exercise is especially important during pregnancy to help prevent problems such as backaches which may occur due to the postural and hormonal changes of the pregnancy. Exercise during pregnancy helps you feel better both physically and emotionally. It will decrease your stress level, help you sleep better, and reduce excessive weight gain.
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- When should I start exercising?
If you were going to run in a marathon when would you start training? As early as possible. The answer is the same if you are preparing for the marathon of labor. In your first trimester you may feel tired or nauseated and may not feel like exercising. As soon as you feel better you should start. Just make sure you have clearance from your doctor or midwife.
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- How will exercise help me in labor?
An important, but neglected, part of preparing for labor is learning HOW to push. Just like training for an athletic event, a woman must strengthen and stretch the muscles she will be using (abdominals and pelvic-floor muscles) and then practice the activity (pushing) she will be doing. As odd as it may sound, a good time to practice pushing is while having a bowel movement. If you practice pushing with your abdominal muscles throughout your pregnancy it will be second nature when you get to labor.
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- My doctor has scheduled me for a C-Section. Should I even take the class?
Definitely! It's been well documented the stronger your muscles are, the quicker you will recover from any type of surgery. Strengthening your abdominals by using the Future Mommy Fitness method will not only help you recover more quickly from your cesarean, but will allow you to correctly lift and move around your home and protect the incision during your recovery.
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- Is it safe to continue to do abdominal exercises?
Yes, if done the correct way! The abdominal muscles change during pregnancy. The outermost abdominal muscle, which is the support system for the back, separates due to the enlarging uterus pressing on it causing diastasis. This separation weakens the support system of the back and may cause back problems. It is therefore important to modify the abdominal exercises during pregnancy so that this separation does not increase. The abdominal exercises you learn in Future Mommy Fitness can prevent worsening of separation or make this separation smaller. To learn how to do these exercises correctly and safely, register for a Future Mommy Workshop.
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- Can I continue to work with weights during my pregnancy?
Yes, if you modify your exercise program. The hormone "Relaxin", which is produced during pregnancy, affects a woman's joints, making her more prone to injury. Therefore, the amount of weight should be decreased and the repetitions should be increased, and the movements should be slow and controlled to eliminate the possibility of momentum and reducing injury.
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- When can I start exercising after I have my baby?
In most cases, you can start doing the abdominal exercises and the pelvic-floor Kegel exercises within 24 hours of giving birth. A convenient time to do them is while you are feeding the baby. After your six-week checkup with your Ob/Gyn or midwife, you can slowly start back with your pre-pregnancy aerobic workout.
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- Should I modify my abdominal work after the baby?
Definitely. The separation of the outermost abdominal muscle (Diastasis) that occurs during the pregnancy does not automatically go back together after the birth. The same exercises done during pregnancy should be continued after the birth until the separation goes back together.
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