Pregnancy and your Lifestyle

Yes being pregnant can be a wondrous time, but if it is your first pregnancy then there is also some apprehension that can come with it. My sister and a few of my friends are currently in their 1st pregnancy and I can tell you I am asked many questions about what they should and shouldn’t be doing, whom should they talk to about specific questions and so on.

Of course there are many things you can do to increase your knowledge and awareness of what changes are occurring to your body and how to prepare yourself for the impending birth. Firstly talk to your treating doctor, they will be able to answer most of your questions about what foods you can safely eat and what lifestyle habits you need to stop (i.e. smoking and drinking alcohol). If you have specific questions relating to your nutritional requirements for pregnancy, food intolerances or vitamin supplements I would suggest seeking the advice of a Dietitian or Nutritionist. If you want to know what exercise is safe to be performed during pregnancy then I would suggest consulting with an Exercise Physiologist and/or Physiotherapist. The varying questions you have, will be dependent on whom is the best ‘expert’ to answer them, so ask your questions carefully or ask a friend who has been through pregnancy before. Often ‘word of mouth’ is the best way to find the right health professional to talk to.

I remember when I was pregnant with my twins I wanted to know more than the generic information I received from the midwife, obstetrician, or through my antenatal classes. I started reading books, I borrowed from the local library, friends and even purchased some of my own. I also utilized the internet – there are many websites dedicated to pregnancy.

During pregnancy many women will make a conscious decision to improve their lifestyle – whether it is to stop smoking, start eating healthier foods or to exercise regularly. Whatever their decision, most women are driven by increased knowledge and awareness of what pregnancy is and how it changes their life. I encourage those of you who are currently pregnant – don’t be afraid to ask questions or search for the information you seek. The more knowledge you have, the more in control you will feel and the better choices you will be able to make about improving your lifestyle.

Here are some simple tips on how to modify your current lifestyle to improve your own health and wellbeing, and that of your unborn child;

• Eat healthy and nutritious food regularly (e.g. 5 small meals per day) to keep you energy levels up,
• Get at least 8hrs sleep per night (you may find in your 1st Trimester that you will need more sleep as your baby does most of its growing during this time and you will feel more tired)
• Drink at least 2 Litres of water per day to keep your body hydrated
• Start light to moderate exercise (e.g. walking, pilates, swimming) and build up slowly,
• Stop smoking and drinking alcohol
• Decrease the amount of caffeine you consume (i.e. tea, coffee, cola drinks, energy drinks)
• Try and decrease the amount of stress (e.g. listen to easy listening music, have a massage, read a book)

Rest when you can – when carrying a baby there is a lot of extra strain placed on your body and its organs, so it is imperative that you are not standing on your feet too long during the day.

If part of changing your lifestyle includes ‘eating healthier’ and/or ‘exercising regularly’ contact the team at Merendi on 1300 881 536 and we can advise you on the best management plan for you.

Exercise during Pregnancy & Post-birth

Everyone knows how passionate I am about keeping fit and today I want to talk about a topic very dear to my heart - the benefits of exercising during and after pregnancy. There is much supported evidence confirming that exercise is beneficial to the pregnant woman and her unborn child. The benefits of participating in a prenatal exercise regime includes – improved aerobic capacity, muscular strength, maintaining a healthy pregnancy weight, increased energy levels, and faster recovery from labour.

It is well documented that during pregnancy women can participate in regular, mild to moderate levels of exercise.  It is advisable that you discuss your own personal situation with your treating health practitioner before commencing any type of exercise program. When I was pregnant with my twin boys, I was advised my by obstetrician against participating in moderate intensity exercise due to being classed as a ‘high risk’ pregnancy. I was however able to continue walking and swimming on a regular basis. Mind you by my 3rd trimester I was finding walking difficult and preferred swimming, as it took the load off my body.

With my 2nd pregnancy I had a singleton and of course I could participate in any type of exercise I liked, but within normal considerations (i.e. avoid high impact, lying on back, swimming in ‘hot’ indoor pools etc). I chose to participate in Pilates as during my first pregnancy I experienced a lot of sacroiliac joint and back pain. I also found this a great relaxing exercise class that also assisted in improving my pelvic floor muscles, which seem to get quite weak after birth.

There are many types of exercise that women can participate in during pregnancy and after giving birth.  These include aerobic exercise, such as walking, cycling and swimming.  Many women also choose low-level exercise classes like yoga and Pilates, which focus on breathing and strengthening the pelvic region. If you are interested in keeping well ‘toned’ during pregnancy and want to regain your pre-pregnancy body shape after birth, resistance exercise is another type of exercise you can try. It is recommended that you have a qualified professional, like an Exercise Physiologist prescribe your program to ensure it is tailored to your individual needs and special considerations made for pregnancy or post-birth.

There are also a few things you need to be aware of when exercising during pregnancy;

• drink plenty of fluids while exercising,
• don’t overheat your body,
• keep you heart rate below 140bpm (to avoid overheating or causing cardiac distress to the foetus),
• avoid contact sports and exercises that cause jarring to the joints and body (e.g. jogging),
• if you have any bleeding or pain whilst exercising, stop immediately and seek medical attention.

If you are interested in regaining your pre-pregnancy body shape and weight after having your baby, I suggest you wait until you have had your 6 week obstetrics review and discuss your intentions with your treating health practitioner before starting any exercise regime. If you are looking to start exercising whilst pregnant, I would suggest waiting until you are at least 14 weeks gestation, obtain medical consent and start slowly.

If you want to ensure you get correct information and an exercise program designed specifically for you, then I suggest you speak with an Accredited Exercise Physiologist or Physiotherapist.

Tips to Get Busy Women Moving

When you get home from work in the dark, it’s so easy to kick off the heels, slide into those comfortable slippers and unwind in front of the TV. The last thing you feel like doing is exercising, but exercise will help you boost your energy levels as well as wind down. Instead of seeing a fitness regime as something to be avoided, look at it as a way to make you stronger, leaner, more energetic and better able to take on all the challenges life throws at you. Here are some tips on how to include exercise in your life – and enjoy it:

1. Make exercise part of your home routine

Incorporate exercise into whatever you do once you get home from work, whether it is cooking dinner or bathing the children. Perform functional type exercises that do not require equipment, such as kitchen bench push-ups, bath tricep dips, lunges, squats or calf raises.

Set up the treadmill, cross trainer or exercise bike in the living room so you can watch TV while getting a good cardio workout. Those who experience back, neck or shoulder pain can try sitting on an exercise ball and doing core stability exercises - not only are you improving your balance, but you are also decreasing the symptoms associated with back pain from prolonged sitting.

2. Boost energy levels with exercise

A woman’s health and fitness affects her capacity to work. By keeping yourself relatively fit (up to 30 minutes a day is the current recommendation), choosing healthy food options and avoiding take away and foods high in fat and sugar, you will discover that you have more energy, are more productive at work and home, experience less pre-menstrual symptoms and are less stressed and fatigued at the end of the day.

Exercising daily helps to decrease stress by reducing the stress hormone cortisol and increasing the good chemicals – endorphins - which are responsible for making you feel happy. And when you feel happy and less stressed, you are more productive!

3. Add yourself to your diary

Women are generally great a multi-tasking, especially when running their own business and taking care of a family. The best way to make sure you include time out - whether it is exercise, relaxation or pampering – is to make an appointment with yourself. Put in your diary so that everyone, including you, knows about it - and do not change it because someone needs to meet with you!

Rather than meeting a friend for lunch or coffee, try meeting them for an exercise session instead. This way you can catch up on all the gossip, whilst getting a great workout!

If there is an emergency – work or personal - do not cancel this appointment, but reschedule it to another time. Many people find scheduling time for exercise first thing in the morning before going to work makes them feel more invigorated for the day ahead - and they don’t feel guilty at the end of the day when they haven’t exercised due to feeling tired.

4. Don’t use lack of time as an excuse

• The best exercises for time-poor women do not involve a gym or a lot of equipment:
• Wall or kitchen bench push-ups
• Tricep dips on the edge of bath or kitchen bench
• Lunges down the hallway
• Squats with a washing basket
• Calf raises on a foot stool or step
• Stair climbing

5. Tips to get you moving

• Make an appointment to exercise
• Exercise with a friend/partner
• Record your progress
• Include the kids
• Mix up your exercise to stay interested and motivated
• Try non-standard exercise like dancing, ice-skating, roller blading/skating or surfing
• Get expert advice from a personal trainer or exercise physiologist if you need it.