importance of exercise during pregnancy

THE IMPORTANCE OF EXERCISING DURING PREGNANGY
By Rachelle Oseran.

As professionals involved in the health of pregnant women, the advice we give these women is to eat nutritious food, get adequate rest and exercise. But what type of exercise is recommended? At what intensity? How frequently? Fortunately, many research studies on prenatal exercise have been published, so we now have the tools to guide the women under our care.

The current recommendations of the American College of Obstetricians and Gynecologists (ACOG) for exercising during pregnancy state that, in the absence of obstetric complications, all pregnant women should do at least 30 minutes of moderate intensity aerobic exercise on most days of the week. This includes women who were not exercising prior to becoming pregnant. Continue Article

The Canadian guidelines go one step further in encouraging pregnant women to exercise by stating that “Women and their care providers should consider the risks of not participating in exercise activities during pregnancy, including loss of muscular and cardiovascular fitness, excessive maternal weight gain, higher risk of gestational diabetes or pregnancy-induced hypertension, development of varicose veins and deep vein thrombosis, a higher incidence of physical complaints such as dyspnea or low back pain and poor psychological adjustment to the physical changes of pregnancy.”

What type of exercise are they recommending? Most of the research that has been done listing numerous benefits to the mother and baby is based on low impact aerobic exercise that is weight bearing, performed 3 – 5 times a week. Weight-bearing exercise is any exercise performed in which the lower body supports the weight of the upper body in movement. Examples of this type of exercise include walking, treadmill walking or a low-impact aerobics class. Swimming is a wonderful form of exercise during pregnancy as the buoyancy of the water gives the woman a feeling of weightlessness. While it will maintain a woman’s cardiovascular fitness, swimming doesn’t provide many of the benefits that weight-bearing exercise provides.

Why is it so important to exercise during pregnancy? The benefits to the pregnant woman are numerous and include increased energy and improved sleep, decreased incidence of urinary incontinence and a reduction in pregnancy discomforts such as hemorrhoids, leg cramps and constipation. Several studies have shown that at least 50% of women experience some kind of back pain during pregnancy. These same studies have found that exercising substantially decreases back pain, particularly lower back pain. Women who exercise during pregnancy return to their pre-pregnancy weight quicker than women who did not and lose less bone density while breastfeeding.

Several studies have shown that exercising during pregnancy reduces the chances of miscarriage by 40%, reduces pregnancy-induced hypertension and gestational diabetes and even reduces premature labor and the premature rupture of membranes.

Numerous benefits regarding labor have been cited. Regular aerobic exercise raises the level of endorphins. In normal labor, the body releases endorphins in increasing amounts to help women transcend the pain of the contractions. The endorphin levels of women who exercised during pregnancy double or even triple during labor, which is why research studies show that there is much less use of epidurals in women who exercised in pregnancy. Studies also show a greatly reduced incidence of cesarean sections in exercising women.

The benefits to the baby are also numerous. Research has shown that exercise increases the growth of the placenta which protects the fetus in stressful situations. There are 15% more blood vessels and surface area of the placenta at term. The stress hormones (adrenalin and noradrenalin) can reduce the amount of oxygen reaching the baby and could even cause fetal hypoxia in labor. However, because the rise of these stress hormones in fit women is blunted, many research studies have shown that babies born to exercising women suffer less stress in labor and are healthier at birth than babies of non-exercising mothers.

Dr. James Clapp, a researcher who has done extensive studies with exercising pregnant women, followed these babies through age 5 and found that they scored higher in intelligence tests than other babies. He postulates that the reason is the increased vestibular stimulation, the changes in temperature and the fetal heart rate fluctuations that result from exercising during pregnancy. A report from the Proceedings of the National Academy of Sciences noted that, in a study of mice, exercising while pregnant influences the growth of neurons in offspring both before and after birth, with an overall increase in the size of the brain.

Yoga during pregnancy has also become very popular recently. While yoga exercises do not provide the same benefits that have been listed above that weight-bearing aerobic exercise provide, the gentle stretching and improved body flexibility decrease muscular tension and stiffness. Yoga breathing enhances relaxation which leads to an increased sense of “well-being”. Studies show that women with high stress are at increased risk for spontaneous abortion, preterm labor, malformations and long-term functional disorders in children. Both yoga and aerobic exercise substantially reduce stress in pregnant women. Many prenatal exercise classes combine low-impact aerobics with body conditioning, Pilates or yoga and relaxation exercises for a full workout.

It is important to note that, while fit women can continue with their regular exercise routine as long as they feel comfortable, new exercisers should be supervised by a fitness professional who is certified in prenatal fitness. In all forms of exercise, women who are both new to exercise and long-time exercisers need their doctor’s clearance that their pregnancy is normal.

Great Shape/YMCA is nationally recognized as the leading expert in prenatal exercise and runs training workshops for instructors from around the country. For more information on prenatal exercise or attending a training workshop, contact 02-6258436.

Rachelle Oseran is a Lamaze Certified Childbirth Educator and a Fitness Professional certified by ACE (the American Council on Exercise). She co-directs
Great Shape/YMCA in Jerusalem and teaches prenatal and postnatal exercise classes as well as childbirth preparation classes.

Hypothroid and exercises

Exercise increases tissue sensitivity to the thyroid hormone and stimulates thyroid gland secretion. This is especially true in people who are dieting; this is because when dieting the metabolic rate decreases but exercise prevents this decline. An exercise regime of between 15-20 minutes per day will be beneficial with hypothyroidism. This exercise needs to be strenuous enough to raise the heartbeat, an exercise such as walking, swimming, running and cycling.

Article Source: http://EzineArticles.com/?expert=Stewart_Hare

Hypothroid and Pregnancy

The thyroid gland is located at middle part of the front of the neck. Hypothyroidism is underactive thyroid gland in which, the thyroid gland doesn't produce enough thyroid hormones. These hormones play an important role in body metabolism.

Pregnant lady can be labeled as ‘hypothyroid’ patient in many ways. This includes; having Hashimoto’s Thyroiditis, thyroid nodules or goiter, elevated TSH (Thyroid stimulating hormone) etc. If she has had radioactive iodine (RAI) or any kind of surgery of the thyroid and now receiving any kind of thyroid hormone replacement then also she is labeled as person with hypothyroidism.

Statistically, woman has 25% higher risk to develop the hypothyroidism after pregnancy if she has diabetes or any other autoimmune diseases. During pregnancy, hypothyroidism can affect pregnancy in many ways like; it can cause infertility in woman as it prevents the egg production, pregnant lady is at higher risk for miscarriage if she has hypothyroidism. If the hypothyroidism is left untreated during the entire period of pregnancy, the lady is likely to develop high blood pressure and premature delivery.

One has to be very careful if she develops certain hypothyroidism symptoms like; dullness, droopy eyelids, abnormal weight gain, constipation, muscle cramps, thickening of skin, swelling around neck etc. However, during pregnancy, a lady is thoroughly checked by a doctor regularly, so any change in the blood report, they hypothyroidism is usually detected.

On the other hand, baby produced by mother who was untreated or partially treated hypothyroidism may not reach its full intellectual potential. The study was published in 1999, New England Journal of Medicine stating, “Women with untreated thyroid deficiency during pregnancy are four times more likely to have children with lower I.Q. scores”.

It is not that that hypothyroidism will take of your joy during pregnancy. It is to be well treated and total control over the disease will keep you as happy as normal. Once hypothyroidism is diagnosed, the thyroid hormone replacement therapy is started by doctor. The dosage is an important factor during pregnancy and is decided by your specialist. The treatment is safe and also essential to mother and fetus. One should not stop the medications by any means as this may result into dangerous irreversible situations. For the baby, it is quite rare case that you may give your hypothyroidism to your baby as hereditary. Congenital hypothyroidism appears one per 4 to 5 thousand infants. But be sure to have your thyroid treatment started as early as possible (like in first trimester) because untreated thyroid will not only affect the mother but will also make child’s physical and mental impairment.

After pregnancy also, your doctor may advise you to continue the pills for thyroid. As far as breastfeeding is concerned, trace amount of thyroid hormone medication are excreted in breast milk. But you have to see the doctor and continue nursing to baby. In fact, you must be having proper thyroid functioning and normal level of thyroid hormone to ensure enough breast milk to baby.

When a lady becomes pregnant, she is to be fed with high nutritional foods including iodine salt. She must follow the diet chart given by the specialist. All the elements like iron, vitamins, proteins, carbohydrates and fats should be supplied in well manner and with proper quantity. This will help her not only to prevent disease like hypothyroidism but also to produce a healthy child.

Ryan is a publisher of Hypothyroidism causes, symptoms and treatment information Article Source: http://EzineArticles.com/?expert=Ryan_English

Computer related injuries and pregnancy

The Effect of Pregnancy on RSI Author: Dr Deepak SharanBangalore, The Times of India, December 25th, 2004
It is well recognised that pregnancy increases the risk for development of Repetitive Strain Injuries (RSI) and aggravates existing RSI's.
Several factors make women more susceptible to RSI during pregnancy:
Increase in body weight.
Changes in body weight distribution.
Weakness of abdominal muscles.
Altered connective tissue function, e.g., increased joint laxity, perhaps due to release of relaxin and other hormones.
Differences in the fit between body and workplace dimensions, e.g., pregnant women sit further away from work surfaces, hips are positioned further backwards, with increased compensatory trunk flexion, and arm flexion.
Lifting capacity is altered towards the end of pregnancy as the center of gravity moves forward and as increased body size prevents objects from being lifted close to the body. Pregnant women are at increased risk for low back injury during heavy lifting, standing and frequent climbing of stairs.
Carpal tunnel syndrome, a compressive neuropathy of the Median nerve in the wrist, is frequently associated with pregnancy, perhaps due to excessive fluid retention in the carpal tunnel. Fortunately, the nerve compression is usually reversible and improves after delivery.
After the birth of the child, a flare up of RSI symptoms can commonly happen due to several factors, including the physical strain of carrying and feeding the baby, disturbed sleep, distorted sleeping postures, and psychosocial factors (stress).
Regular stretching and strengthening exercises, yoga, and relaxation positions are necessary to prevent worsening of symptoms. It is essential to provide pregnant women (in particular) with adjustable work surface height or adjustable trays for the keyboard and mouse to reduce postural strain. Also, there may be a case for a slightly more prolonged maternity leave for IT/ITES women professionals already afflicted with RSI, to allow for prolonged soft tissue healing.
(The writer is HOD, Paediatric Orthopaedics & Rehabilitation, Bangalore Children's Hospital, and a leading expert on RSI. Email: deepak@deepaksharan.com)

firomyalgia and pregnancy

Since fibromyalgia largely affects women, it is disheartening that there is a lack of information regarding the course of the disorder during pregnancy. Few studies have been conducted to investigate how pregnancy aggravates fibromyalgia symptoms or vice versa. If you are considering getting pregnant or embarking on your second or third pregnancy, you likely have pertinent questions that you need answered. There is no large body of resources to draw from when making these types of life-altering decisions but there is common knowledge.
New Fibromyalgia StudyA recently published study reports that women with fibromyalgia will experience worsening of their symptoms during pregnancy. Karen M. Schaefer, assistant professor of nursing at Temple University mailed a questionnaire to a group of female fibromyalgia sufferers aged 29 to 31 in their third trimester of pregnancy. The questionnaire asked about fatigue, depression, pain levels and daily functioning. Another form documented the age, marital status, education, medications and sleep patterns of the women. The women involved in the study reported increased stiffness, pain and tiredness levels. The conclusion was that fibromyalgia sufferers had a great deal more difficulty in pregnancy in comparison to women without FMS. This study corroborates earlier research conducted in Norway that found women with fibromyalgia had aggravated fibromyalgia symptoms during pregnancy.
The Familiarity of PainSome doctors argue that certain fibromyalgia symptoms disappear during pregnancy due to changes in a woman’s hormones. They have found that women have the typical pregnancy symptoms of morning sickness, headaches, and dizziness in the first trimester but may suffer flares in fibromyalgia symptoms in the third trimester. Women with fibromyalgia may already be familiar with the aches and pains they will experience in pregnancy because of the widespread pain of fibromyalgia.
Studies have also shown that more women are diagnosed with fibromyalgia when they are pregnant. This is not to say that all women who are pregnant are at risk of developing fibromyalgia. Rather, women who are genetically predisposed to fibromyalgia are more likely to develop the symptoms of fibromyalgia when they are pregnant.
Changes in MedicationMany doctors advise their fibromyalgia patients to discontinue their medications during pregnancy. No medications have been found to be completely safe for a pregnant woman. Fibromyalgia patients that are planning to become pregnant are weaned off antidepressants, pain medications, and herbal supplements prior to pregnancy. The critical time in the development of your baby is the first four to six weeks. This is why it is advisable to plan your pregnancy at least a year in advance so you can arrange when you will discontinue your medications. Doctors agree that the best treatment for chronic pain during pregnancy is exercise, massage therapy, meditation, rest and relaxation.
What is Safe Treatment for my Pregnancy?Natural and soothing forms of exercise are suitable for pregnant women, especially those with fibromyalgia. Some of these exercises may include yoga, aquatic exercise, pilates and stretching, especially back stretching. If you are seeking massage therapy, doctors advise finding someone who is familiar with the widespread pain of fibromyalgia and can perform massage safely on a pregnant woman.
You can also indulge in the soothing of heat therapy, like a warm bath, but the temperature of the water should not exceed 100 degrees Fahrenheit. As well, electric heating pads and blankets are not permitted to pregnant fibromyalgia patients. Pregnant women should avoid alcohol, smoking and caffeine during their pregnancy.
Post-Birth TreatmentDoctors advise continuing physical therapy after the birth of your baby to ward off pain and depression. Due to fluctuation of hormones during pregnancy, some of your ligaments and muscles may have softened which could be a potential cause for pain. It is important to get into a home routine and to get enough sleep. Take advantage of help from family and friends.
Women with fibromyalgia need to consider the issue of breastfeeding as this affects medication use and sleep schedule. If you are breastfeeding, you need to know what medications you are taking and how they will affect your baby. Also, breastfeeding may keep you up with your baby at all hours of the night and your partner cannot take over for you. If you suffer from sleep problems, this may make getting adequate rest troublesome for you. Discuss all the pros and cons of breastfeeding with your partner and health care provider to decide what is right for you.

How to decide?

Ask your doctor.Pregnancy isn’t a good time to start anything new,but thirty minutes of moderate exercise on most if not each day of the week has been recommended by ACOG (American college of obstericians and gynaecologists).

Why pre/post natal fitness?

Its widely accepted that exercise is beneficial for most people,but during pregnancy,exercise brings added benefits.Once you are cleared by your doctor,you’ll find that a regular exercise program can potentially help you:
· Increase your energy
· Increase muscle strength and cardiovascular condition,which will prepare you for the physical challenges of labor and delivery
· Reduce pregnancy discomforts such as backaches,fatigue,leg cramps,constipation and swelling.
· Improve sleep and reduce stress.
· Reduce recovery time after labor and delivery.
· Improve fitness after giving birth

PRENATAL FITNESS

We are living in very exciting times.Gone are the days of submassively accepting the idea that pregnancy requires total confinement and inactivity,and the fear that the pregnant body can’t be trusted.New studies show that exercise and pregnancy actually complement each other to be ‘feto-protective’.There is actually more that a pregnant woman can do than can’t do,but if you have’nt exercised before you will need to begin slowly