Oh, baby!

Shafer exercises at Pure Barre, which offers special packages for new moms.

Story by Angie Brown and photo by Jon Goering

A bundle of joy is waiting at the end of the requisite nine months of pregnancy, but a bundle of extra pounds is also a necessary result. Staying healthy during and after pregnancy is important for both mom and baby.

“Women today are very active and want to continue that during pregnancy,” says Dr. Ashley Duke Gooding, an Ob/Gyn at Shelby Obstetrics and Gynecology. “Women who are not exercising when they become pregnant often see pregnancy as a time to be the healthiest they can be and have questions about how to initiate exercise in pregnancy,”

For those women, she recommends starting with a brisk walk after dinner, which has been shown to decrease blood sugar after a meal and is especially beneficial to women who have gestational diabetes. She also recommends prenatal yoga videos.

“The stretching is wonderful for some of the muscle and nerve pains that can occur in pregnancy,” Dr. Gooding explains.

Women who already have an exercise routine in place should continue with that as energy allows, says Dr. Gooding. Fatigue often limits exercise in the first trimester. Runners, for instance, may find they need to cut back on distance.

“The second trimester is what I call ‘the honeymoon,’” says Dr. Gooding. “These are the three to four months when most women feel great and get some energy back.” However, by the third trimester, with the expanding uterus causing potential space limitations, exercise may decrease. A brisk walk may still be helpful during this time.

As with any workout, Dr. Gooding urges patients to talk with their own doctor in order to reach an individualized exercise plan. While exercising, pregnant women should try to keep their heart rate below 140 and be able to talk. “If she’s so short of breath she can’t talk, that’s probably going to lead to overexertion,” Dr. Gooding cautions.

Post-delivery brings its own specific fitness challenges. Dr. Gooding notes it usually takes about six weeks for the uterus to shrink back to about the size of a lemon. She recommends limiting exercise to simply brisk walking for the first six weeks. “Jogging and abdominal exercises can put added stress on the uterine ligaments and pelvic floor muscles while the uterus is still enlarged,” she explains.

Overall, staying active and keeping healthy should be of prime importance before and after baby.

“I love to see pregnant women at the gym,” Gooding says. “Pregnancy is like a marathon. It is 40 weeks of physical changes leading up to delivery. Delivery requires physical fitness: breathing, pushing, being able to relax between pushes.”

For women who have anxiety about the actual delivery, I find that regular exercise during pregnancy really does prepare a woman for giving birth. And the better condition she’s in before delivery, the better her recovery will be. I remind women that it’s not over when you deliver – it’s all just beginning.”

Stay fit before and after baby

To achieve personal fitness goals, women can take advantage of a prenatal or post-pregnancy exercise class, enlist the assistance of a personal trainer, or simply stay active, according to doctor’s orders. In any class or with any personal trainer, women should always talk with their instructors to be sure they are aware of their physical needs and are offered modified exercises when necessary. They should also get their doctor’s approval before starting any new fitness regime.

St. Vincent’s One Nineteen Health and Wellness offers prenatal aquatics, which decreases pressure and increases relaxation for the mom-to-be. Mandy Cox, fitness supervisor, says the facility also has a registered yoga instructor who can teach private classes tailored to the individual. A Mommy and Me water class is also available for moms with children 6 months to 3 years old. Personal trainers are also available for customized workouts either before or after the baby is born, as long as the woman is released by a doctor.

Kelly Kidd, member engagement coordinator at the Greystone YMCA and a personal trainer for 13 years, says their nationally certified personal trainers are qualified to work with pregnant and post-pregnancy women and have expertise regarding what exercises are safe for them. She notes that pregnant women should monitor their core body temperature as well as their intensity and heart range and also be careful of increased flexibility due to hormones. The help of a personal trainer, either one-on-one or in a small group class, allows for an individualized workout. The YMCA also has a free 10-week Pathways Health Coaching program for members, which addresses nutrition and health needs.

Pure Barre 280 also offers fitness classes. Pure Barre is a total body exercise that uses a ballet barre to workout. Deanna Adams, co-owner and managing partner, says they have a Baby Bounce Back package for women who have had a baby in the past six months. She says Pure Barre is ideal for post-pregnancy because it is no-impact. Women are encouraged to work at their own pace, and classes often focus on the most common problem areas after pregnancy, such as abs, hips and thighs. Instructors offer modifications for participants, and private instruction classes are available as well.

Find out more by calling St. Vincent’s One Nineteen Health and Wellness at 939-7878 or visit onenineteen.com. Sign up for a personal trainer at the YMCA Greystone by calling 981-0144 or visiting ymcabham.org. Learn about Pure Barre 280 at purebarre.com/AL-280 or call 991-5224.

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