Mov­ing into Motherhood

It’s time to hit the main theme again:  Aer­o­bi­cally fit women are at reduced risk for things that go wrong in preg­nancy, improve their tol­er­ance for labor and birth, and recover more rapidly in the post­par­tum period.

Mov­ing into Motherhood

The arrival of the hol­i­days pro­vides a good rea­son to bring this up, yet again! Preg­nancy is a gate­way time in women’s lives…we become more aware of our bod­ies, our sen­sa­tions, our feel­ings, our needs, and how ver­sa­tile and amaz­ing our bod­ies are. We can make peo­ple with our bod­ies! Dur­ing preg­nancy, we often take precautions…we eat more care­fully, avoid tox­ins, try to avoid stress. When the hol­i­days arrive, we see indul­gent behav­ior in a dif­fer­ent light.

Yet, even with all this focus on behav­ior, we some­times miss the biggest aid to a healthy preg­nancy:  phys­i­cal fit­ness. Research clearly demon­strates that fit women do bet­ter, are health­ier and hap­pier. More and more in the U.S. we see dis­or­ders of nor­mal organ func­tion that accom­pany seden­tary pregnancy.

Let’s look at this a lit­tle closer (yes, I am going to repeat myself some more, but it is an impor­tant con­cept to spread). We live in a body model that rewards an active lifestyle.

Being seden­tary causes things to go wrong

Not mov­ing cre­ates bio­chem­i­cal imbal­ances because the car­dio­vas­cu­lar sys­tem atro­phies and mol­e­cules cre­ated in the brain or brought in through the diges­tion may not get where they need to go for a healthy metabolism.

Your car­dio­vas­cu­la­ture is the high­way that brings usable sub­stances to the place they are used. You have to help it grow and develop, use it to pump things around and give it a chance to be healthy. Aer­o­bic fit­ness does all these things.

Advice for young women of child­bear­ing age

If you are think­ing of preg­nancy, have recently become preg­nant, or work with women of child­bear­ing age, we encour­age you to open avenues of activ­ity for your­self or oth­ers in this pop­u­la­tion. You can learn more from our blog dancingthrupregnancy.wordpress.com. You can seek out local pre/postnatal fit­ness experts on this site. Yoga is nice…we use some of it in our work, along other spe­cific exer­cises for which there is a direct health ben­e­fit. But, we also see yoga con­verts who come into our pro­gram in mid preg­nancy unable to breathe after walk­ing up a flight of stairs. How will they do in labor? Not as well as those who have been doing aer­o­bic dance or an ellip­ti­cal machine 2 or 3 times a week.

The AHA/ACSM guide­lines for the amount of aer­o­bic exer­cise needed to improve car­dio­vas­cu­lar sta­tus hold true for preg­nant women just as they do for the rest of the pop­u­la­tion – a min­i­mum of 150 min­utes of mod­er­ate, or 75 min­utes of vig­or­ous, or a com­bi­na­tion of these lev­els of inten­sity, per week. If you are not get­ting this level of activ­ity, you are putting your health – and that of your off­spring – at risk.