Middleton Moves Moms to Exercise

Kate Middleton has been somewhat of a pregnancy trendsetter. From how she dresses her baby bump to how she’s decorating the nursery, pregnant women all over the world take notice.

As the Duchess of Cambridge prepares for her due date, it has been reported that she remains active and healthy with prenatal yoga.  Kate Middleton has kept her slim figure, and prenatal yoga can be a safe and positive way to stay fit, relax, and strengthen your core muscles.  However, mom-to-be’s that want to take up Kate Middleton’s exercise habits should be aware of how to do so safely.

            There are numerous mental and physical benefits to staying active during pregnancy.  Exercise can improve bowel function, joint flexibility, circulation and even sometimes ease backaches.  It can also make it easier to get back into to shape after birth. From an emotional and mental perspective, exercise often improves a mom-to-be’s self-image.

            Although staying active can be very beneficial, it is important to do exercises that will be safe and effective specifically for pregnant women.   Recommended activities include walking, running, dancing, yoga, and water aerobics. Late in pregnancy, women might consider stomach-strengthening exercises or pelvic tilt exercises.  When exercising while pregnant, keep these tips in mind to keep you and your baby safe:

·         If you were not active before you got pregnant, don’t suddenly start with strenuous exercise. Start slowly with things such as parking further away or using stairs instead of the elevator.

·         Don’t push your heart rate over 140- 150 beats per minute. If you cannot hold a conversation as you exercise, then you’re probably exercising too strenuously.

·         Increase your carbohydrate intake an additional 300 calories per day when pregnant, especially when exercising. Drink plenty of water or other fluids.

·         Use the appropriate apparel, including footwear and a supportive bra. You might consider a pelvic support belt.

Women who were active prior to pregnancy can generally continue their daily physical activity as long as they feel comfortable. However, there are numerous exercises to avoid:

·         Avoid lying on your back, especially into the second trimester, because the weight of your baby presses on the main blood vessel which brings blood back to your heart. This pressure can make you feel faint and compromise blood flow to the baby.

·         Avoid contact sports or sports with a risk of falling, such as horseback riding, ice hockey or cycling.

·         Avoid scuba diving and activities at heights above 2,500 meters above sea level due to a risk of altitude sickness.

If you experience any of the following symptoms, then stop exercise immediately: vaginal bleeding, heart palpitations, difficulty walking, dizziness, or severe shortness of breath. Regardless of your activity level before pregnancy, it is always best to consult your physician about your exercise plans.

Anna Barton, WHNP, is a certified nurse practitioner with a specialty in obstetrics and gynecology at OB-GYN Associates and a member of BJC Medical Group. She received her nurse practitioner certification from University of Missouri-St. Louis. OB-GYN Associates is located at 9450 Manchester Rd., Ste. 206, St. Louis, Mo, and can be reached at (314) 725-9300.

 (Photo credit to uk.omg.yahoo.com)