User post: 6 prenatal fitness tips I wish I would have known
I had a pregnancy that was rough enough to confirm my daughter as an only child. I read books, surfed the internet and listened to my doctor, but I still struggled with extreme discomfort. Looking back, I believe some of the agony could have been minimized through a proper fitness regimen.
As someone who has exercised most of her life, I thought I already knew what I needed to about prenatal and postnatal fitness. I didn't. Here are six things I wish I would have known.
Start off in shape: The fitter you are at the time of conception, the better. I was very busy and not exercising much, got pregnant, and then had 4 months of morning sickness. It was hard to motivate back into an exercise routine and harder for my body to adjust to exercise again.
Exercises to avoid: As pregnancy progresses, there are certain exercises that are contraindicated. We all know to avoid lying in a prone position, however, exercises in the supine position (lying down, face up) after the fourth month need proper support. I'm not sure I was great about that. I had some back trouble around that time.
Know when you've overdone it: Toward the end of pregnancy, you know you've overdone it when the baby hasn't moved 2-4 times within 30 minutes. This is a sign of over training. I was never at risk of this, but it's good to know for those who are exercising intensely.
Three critical exercises: We're most commonly told about kegels, however, lower abdominal pulses mimic the delivery process and engage core muscles. I ignorantly avoided all abdominal muscles at all costs, because I was afraid. Pelvic tilt bridges exercises also strengthen hips and lower back. All of thse you can do at home.
Dealing with swelling: Swelling in legs and feet is a normal, albeit frustrating, part of pregnancy. Along with the likes of elevating swollen feet, aquatic exercises help eliminate swelling. No pounding of feet on a treadmill. I was living in a hotel and could have easily spent more time in the pool.
Cravings: Listening to pregnancy cravings might be valid. I craved a ton of calcium rich foods for a reason, I think. I'll let you watch the video below to find more. I think you'll like what you hear.
Thanks to Ray Wetterlund III of RW3 Fitness, La Jolla's celebrity fitness trainer, for sharing these tips with me. There's a lot more information in the video below than I was able to outline above. I bet you'll take away at least one thing that will make a difference to you. Of course, consult your doctor before beginning an exercise routine.
To all you mothers out there, is there a prenatal or postnatal fitness tip you wish you would have known?
*Katie Dillon writes La Jolla Mom, an award winning lifestyle site about food, travel, parenting, homekeeping, and local happenings. She lives in La Jolla with her husband and preschool aged daughter, and is a proud member of the Yahoo! Motherboard.
**Photo credit: iStockPhoto user boumenjapet
