Parenting - Prenatal to preschool/Parenting_PrenatalToPreschool.bin/dp/0041/00419.txt

Text File | 1993-06-14 | 22KB | 442 lines

$Unique_ID{PAR00419}
$Pretitle{}
$Title{Pregnancy:  The Second Trimester:  For You and Your Baby}
$Subtitle{}
$Author{
Editors of Consumer Guide
Ellis, Jeffrey W
Ellis, Maria}
$Subject{Second Trimester Exercise exercises Activity muscle tone strength
weight posture circulation discomfort discomforts fit fitness First-Time
Exerciser exercising swim swimming walk walking Caution Cautions eating water
nutrition overheat overheating overheated overexertion nausea vomiting
headache light-headed light-headedness dizzy dizziness breath shortness chest
tightness perspiration strain jumping hopping skipping bouncing Clothing
clothes bra shoes Aerobic Workout Routine warm-up cool-down Stretches
stretching}
$Log{
Calf Stretch:  Step 2*0041901.tif
Deep Calf and Tendon Stretch:  Step 3*0041902.tif
Back, Calf, and Hamstring Stretch:  Step 2*0041903.tif
Pelvic Tilt:  Step 1*0041904.tif
Pelvic Tilt:  Step 2*0041905.tif
Leg Raising:  Step 3*0041906.tif
Curl-Up:  Step 2*0041907.tif
Bridging:  Step 2*0041908.tif}

Miracle of Birth


The Second Trimester:  For You and Your Baby


Safe Exercise and Activity


     Proper exercise during pregnancy can provide you with a host of benefits.
It can improve your muscle tone and strength, which will help you adjust to
your increasing weight and changing posture.  It can help improve the
circulation of blood in your arms and legs and help you deal with some of the
minor discomforts of pregnancy.  It can prepare your body for labor and
delivery by increasing your flexibility and strength.  It can improve your
self-image and sense of well-being.  And it can make getting back into shape
after delivery easier.
     Fortunately, you don't have to train like an Olympic athlete to achieve
these benefits.  Rather, you can choose and follow a regular pattern of
exercise and activity that suits both your pregnancy and your lifestyle.

Where to Begin

     Becoming physically fit and maintaining that fitness during pregnancy
requires engaging regularly in safe, moderate, and sustained exercise.  Of
course, pregnancy is not the time to embark on a rigorous new sport or engage
in strenuous workouts.  On the other hand, even if you have never exercised
regularly before, you can safely begin a workout program during pregnancy (see
the Exercising Caution section for exceptions).

     The First-Time Exerciser

     Women who have not exercised regularly before pregnancy are encouraged to
begin a program of moderate exercise as soon as possible.  If you're beginning
your program late in your pregnancy, however, you may need to choose your
activity more carefully and start out more slowly because of alterations that
may have already taken place in your ligaments and muscles.  Discuss with your
doctor the appropriate type of exercise for each stage of pregnancy.
     The safest and most productive activities during pregnancy, especially
for the woman exercising for the first time, are swimming and brisk walking.
They are best because they can usually be continued until almost the day of
delivery and because they carry little risk of injury that would harm the
pregnancy or prevent further exercising.  All you need before beginning is a
sound program, appropriate clothing, and a health clearance from your doctor.

     Continuing Your Current Program

     Women who were engaged in an exercise program before pregnancy are
usually encouraged to continue during pregnancy, as long as the activity does
not involve much risk of falls or other injuries. In general, sports that
carry a high risk of falling or getting hit--for example, skiing, skating,
horseback riding, basketball--are not recommended.  Discuss your current
exercise plan with your doctor; she will tell you if there are any
restrictions that she wants to place on your activities.
     You may find that you need to modify or slow the pace of your usual
exercise program due to fatigue in early pregnancy or due to added weight and
the normal softening of joint ligaments in late pregnancy.  Your body is your
best guide and usually responds with pain or fatigue if an activity becomes
inappropriate.

     Exercising Caution

     No single exercise program is suitable for all pregnant women.  In some
cases, exercise will be modified or even prohibited if the woman has certain
medical conditions, complications with the current pregnancy, or a history of
complications with a previous pregnancy.  It is particularly important that
you not begin exercising without your doctor's approval if:

  -  You have any type of heart or lung condition.
  -  You have diabetes that developed before or during pregnancy.
  -  You have high blood pressure.
  -  You have a history of premature labor.
  -  Your placenta is implanted completely over or near your cervix (placenta
     previa).
  -  You have physical impairments or diseases of the muscles or bones.
  -  You have had more than three miscarriages.
  -  You have experienced cramping, spotting, or bleeding during this
     pregnancy.
  -  You are carrying more than one baby.

     Should any of these conditions apply to you, consult your doctor and
follow her guidelines.

     Guidelines for Safe Exercise

     In addition to your doctor's advice, the following general guidelines can
help make exercise during pregnancy safe and enjoyable.

     Exercise regularly.
     Plan ahead and give yourself specific times during the day to dedicate to
exercise.  You can't make up for lost time, so don't push yourself too hard to
catch up.  Instead, make exercise a habit from the start.

     Stop if you feel pain.
     Modify your exercise program if necessary or substitute other forms of
exercise.  If pain persists or is severe, check with your doctor immediately.

     Finish eating at least one hour before exercising.
     Exercising too soon after a meal can cause burping and abdominal
discomfort.

     Drink water before, during, and after a workout.
     You will need to keep adequate amounts of fluids in your body to prevent
fatigue.  Also, during pregnancy you maybe more likely to faint if you are
dehydrated.  Exactly how much fluid you will need depends on the climate you
are in and the type of exercise you are doing.  In general, you will need to
drink at least one extra glass of water for every hour that you exercise.

     Maintain adequate nutrition.
     When you are pregnant, you are advised to add 300 extra calories to your
daily diet.  If you exercise in addition to performing your everyday
activities during pregnancy, you will need even more. In general, you may need
as many as 150 to 300 additional calories for each hour that you exercise.

     Don't get overheated.
     Avoid exercising in a hot room and avoid exercising outdoors if the
temperature is above 90 degrees Fahrenheit.

     Stop exercising if you develop symptoms of overexertion.
     These include nausea, vomiting, headache, light-headedness, dizziness,
extreme shortness of breath, tightness in the chest, and extreme perspiration.
If any of these symptoms occurs, stop exercising immediately and call your
doctor.

     Exercise gently and respect your body.
     Always warm up slowly and avoid strain (see Your Workout Routine).

     Limit the amount of time that you spend lying flat on your back.
     In this position, the heavy uterus is pressing down on the major blood
vessels within your abdomen that return blood to your heart.  Avoid exercises
and activities that require you to lie on your back for more than five minutes
at a time, especially during the third trimester.

     Avoid exercises that put a strain on your lower back, hips, or pelvic
       joints.
     Among the exercises to avoid are double leg raises, full sit-ups, and
any exercise that requires you to arch your back inward.

     Sit up and lie down slowly.
     This is important in order to avoid straining your back.  When raising or
lowering your body, roll over to one side and use your arms and legs to do the
work.

     Avoid exercises and dance movements that require good balance and quick
       moves.
     Your changing size and shape will make such refined movements difficult
and will increase your chance of falling.

     Avoid jumping, hopping, skipping, and bouncing.
     Bouncing while stretching does not effectively condition muscles and can
lead to back injury.  Exercises that involve a lot of jumping, hopping, and
skipping put a strain on the joints and increase the likelihood of falls.

     Avoid raising both legs off the floor at the same time.
     This, too, may strain the lower back muscles.

     Exercise on a supportive surface.
     Avoid lying on flat, hard surfaces.  To better cushion your body, always
exercise on either grass, carpet, or a foam mat.

     Do not remain at peak exercise capacity for longer than 15 minutes
       without being supervised.
     It is not advisable for your heart rate to exceed about 120 beats per
minute for long periods of time.

     Check with your doctor before starting any exercise program.
     Your doctor can advise you about the type, intensity, and duration of
exercise that is appropriate at various stages of pregnancy.

     Have fun when you exercise.
     A well-planned exercise program should be enjoyable and should promote a
sense of well-being.  Exercise at a pace that is comfortable for you.

     Clothing

     When you exercise, it is also important that you wear appropriate
clothing, not only for comfort, but also for safety.  The following are
general guidelines.

     Wear loose-fitting, comfortable clothes that allow perspiration to
       evaporate.
     Comfort is more important than glamour.

     Wear a good support bra while exercising.
     In pregnancy, your breasts are larger, and the supporting tissues may be
somewhat relaxed due to hormonal influences.  For exercising, an adequate bra
should provide firm support and limit bouncing.  It should be sturdy and
nonchafing and should fit well, especially around the edges of the breasts
beneath the arms.  "Sports bras" that meet all of these requirements are
available in large sporting-goods and department stores.
     If your breasts are very large and heavy, wear two bras for extra support
and comfort during your workout.  Wearing a nursing/maternity bra beneath a
sports bra (or vice versa if that's more comfortable) works very nicely to
minimize bouncing and increase comfort.

     Wear good shoes.
     Walking and aerobic dancing involve contact with relatively hard
surfaces.  Proper shoes provide protection, support, cushioning, traction, and
flexibility.  What you will need is a good pair of walking shoes or aerobic
shoes with adequate arch supports, heel cushioning, and lateral (side)
support.  They're generally available in sporting-goods stores.

Prenatal Exercises

     Exercises that you perform during pregnancy can be conveniently divided
into prenatal exercises, which are intended to maintain general physical
fitness and well-being, and childbirth exercises, which are intended to
provide you with strength, coordination, and control of the muscles that you
will use during labor and delivery.
     When choosing a prenatal exercise program to build and maintain physical
fitness, you'll want to find an activity that provides your body with a good
aerobic workout.

     What's an Aerobic Exercise?

     An activity or exercise is aerobic if it creates an increased need for
oxygen over a sustained period.  In other words, it should make your heart
work harder and make you breathe more deeply and rapidly than usual over an
extended period of time.  Examples of aerobic exercise include lap swimming,
brisk walking, jogging, biking, rowing, dancing, and cross-country skiing.

     Benefits of Aerobic Exercise

     Engaging in regular aerobic exercise during pregnancy can provide a
variety of health benefits.  Aerobic exercise can:

  -  Strengthen and tone the walls of your blood vessels, which enhances
     circulation.
  -  Increase your lung capacity, providing more oxygen for the uterus, the
     placenta, and the baby.
  -  Increase your stamina and endurance, enabling you to do more without
     tiring as quickly.  This will be especially important to you during the
     strenuous process of labor and delivery.
  -  Help make recovery after delivery easier, since physically fit women
     generally recover more quickly.

     Choosing a Safe Aerobic Exercise

     Many popular recreational activities qualify not only as good aerobic
workouts but also as safe prenatal exercise.  For example, lap swimming is one
of the best activities that pregnant women can do to safely develop strength,
coordination, and aerobic fitness.  It's also easy on the joints.  All of the
standard strokes are safe to use.  If you decide to swim for exercise, always
remember to swim in an uncrowded area to avoid being kicked or bumped.
     Brisk walking, too, provides excellent exercise for the pregnant woman.
You'll need to choose an area where you are unlikely to trip and fall and
where you will not have to overexert yourself on steep hills.  You'll also
need to walk at a pace that's quick enough to get your heart pumping faster
without being uncomfortable.  A good guide to follow is the "talk test."  You
should be moving at a pace that makes you breathe more rapidly, but you should
still be able to hold a conversation as you walk.  If you can't, slow down.
Discuss with your doctor the pace and duration of exercise that's right for
you at each stage of pregnancy.
     If you jogged before pregnancy, you may be able to continue, but you
should limit yourself to less than two miles a day.  It's best to discuss this
with your doctor.  If you were not an active jogger before pregnancy, now is
not the time to take up the sport.
     You may also be able to find a specially designed prenatal aerobics class
in your area.  Aerobics, however, are not recommended during pregnancy except
under a supervised program that has been approved by your doctor.

     Your Workout Routine

     No matter which aerobic activity you choose for maintaining your physical
fitness during pregnancy, each of your workouts or exercise sessions should
consist of three parts:  a warm-up period, an aerobic workout, and a cool-down
period.

     The warm-up.
     No aerobic workout should be started with a "cold" body.  Warm-up moves
tell your body that more vigorous activity is coming and help prevent injury
by releasing muscle tension and making the body more flexible.
     Spend at least five to ten minutes stretching and limbering up before
each workout.  (You'll find three simple stretches in the section that
follows.)  Stretch just to the point of mild tension (not pain) and then hold
the stretch for a slow count of ten.  Don't bounce; it will only make your
muscles tighter.  Release and repeat each stretch three times in all.
     Concentrate your stretching mainly on the lower body (legs, ankles, hips,
knees), but don't completely neglect the upper body (arms, shoulders, neck).
     Once you've stretched adequately, spend five more minutes moving slowly
(for example, walk slowly or do a few leisurely strokes in the pool) before
increasing your pace.

     The aerobic workout.
     Before beginning your aerobic exercise program, ask your doctor about an
acceptable heart rate that can be sustained during your workouts.
     Once you have stretched your muscles and warmed up your body for your
workout, you can gradually increase your pace until you've reached the target
heart rate recommended by your doctor.  Spend 12 to 15 minutes exercising at
this level.

     The cool-down.
     Once you complete your workout, slowdown your activity gradually over a
five-minute period.  Stretch again for five to ten minutes.

     Stretches to Get You Started

     Here are three stretches that you can use to limber up the muscles in
your back and legs.  They're especially useful to do as part of the warm-up
and cool-down for your aerobic workout.  Hold each stretch for ten seconds.

Calf Stretch

1. Face a wall.  Stand a short distance from the wall and rest your forearms
   on the wall.  Place your forehead on the backs of your hands and keep your
   back straight.
2. Bend one knee and bring it toward the wall.  Keep the back leg straight and
   the back foot flat on the floor.
3. Create an easy feeling of stretch in your calf muscle, hold for ten
   seconds, then release.

Deep Calf and Achilles Tendon Stretch

1. Start in the same position described in the first step of the Calf Stretch.
2. Bend one knee and bring it toward the wall.
3. Lower your hips as you bend your other knee slightly.  Be sure to keep your
   back straight and your feet flat on the floor.  Your back foot should point
   either straight ahead or slightly inward during the stretch.
4. Hold this stretch for ten seconds, then release.

Back, Calf, and Hamstring Stretch

1. Sit on the floor with one leg stretched straight out in front of you; the
   back of the knee should be flat on the floor.  Rest the other leg on the
   floor with the knee bent and out to the side.
2. Stretch easily, then lean forward from the hips to increase the stretch.
3. Hold for ten seconds, then release.


Childbirth Exercises

     In addition to participating in regular prenatal aerobic exercise, you
can also engage in exercises designed specifically to prepare your body for
labor and delivery.  These so-called childbirth exercises, when performed
regularly throughout pregnancy, can help you strengthen your abdominal
muscles, improve your coordination and flexibility, and relax the muscles that
are important in both labor and delivery.

Pelvic Tilt

     The purpose of this exercise is to strengthen the abdominal muscles and
stretch the lower back.

1. Get down on your hands and knees on the floor.  Your hands should be
   directly below your shoulders and your legs should be directly below your
   hips.  Be sure to keep your back straight; never let your back sag
   downward.
2. Exhale as you tighten your abdominal muscles and buttocks and press up with
   your lower back.
3. Hold this position for three seconds.  Inhale and relax.  Repeat five
   times.

   Variation

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Exhale as you tilt your pelvis back by pulling in your abdomen and pushing
   the lower part of your back against the floor.
3. Hold this position for a slow count of six.  Then inhale and relax,
   allowing your back to return to the resting position.  Repeat this ten
   times.

Leg Raising

     The purpose of this exercise is to increase abdominal and leg strength
and coordinate breathing with muscular activity.

1. Lie on your back, then bend one knee and place your foot flat on the floor.
   Keep your other leg straight.
2. Exhale as you push the lower part of your back against the floor and pull
   in your abdomen (as in the variation of the Pelvic Tilt).
3. Inhale and raise your straight leg up toward the ceiling; do not point
   your toes.
4. Lower your leg slowly while exhaling through your mouth.  Make certain that
   you maintain the pelvic tilt throughout the entire exercise.  Repeat the
   exercise raising the opposite leg.  Repeat five times for each leg.

Curl-Up

     The purpose of this exercise is to strengthen your abdomen.

1. Lie on your back with your pelvis tilted, your knees bent, and your feet
   flat on the floor.
2. Stretch your hands toward your knees and raise your head and shoulders off
   the floor as you breathe out through your mouth.
3. Slowly relax, breathe in, and resume your starting position.  Repeat five
   times.

Bridging

     The purpose of this exercise is to strengthen your hip muscles and
maintain flexibility.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your hips off the floor while keeping your back straight.
3. Hold for three seconds, then relax and resume your starting position.
   Repeat five times.

Pelvic Floor Contraction (Kegel Exercise)

     During pregnancy, the weight of the baby and the uterus strains the
muscles of the pelvis.  Furthermore, during delivery, these muscles are
stretched even more as the baby passes into the vagina.  Since these same
muscles are important for keeping your bladder and reproductive organs in
their proper positions, specific exercises should be performed during
pregnancy to preserve their strength and tone.  These exercises will also
increase your awareness of your pelvic muscles so that you can consciously
relax them during delivery of the baby.

1. Sit, stand, or lie down comfortably.
2. Think about your vagina and anal area and tighten these muscles in the same
   way that you would to stop urination midstream.
3. Hold as tightly as possible for a slow count of five while breathing
   normally.  Relax completely, then repeat.  Once you have an awareness of
   these muscles, Kegel exercises can be done anytime and anywhere.  You
   should try to do at least a few repetitions every day throughout pregnancy.