FITMOM™ Durham’s 5 Tips for a Healthy Pregnancy

Whether you are preparing for a pregnancy or currently pregnant, here are FITMOM Durham's Top 5 Tips for ensuring a healthy pregnancy. 

 

 

1) Abdominal Separation Checks by Trimester:  Abdominal Separation or diastasis recti, is the separation of the abdominal muscles into right and left halves.  It is caused by a stretching of the rectus abdominis by the growing uterus, and although it does not pose a threat to mom or baby, it can have a significant effect on your post-natal core stability.  FITMOM™ recommends that all moms have their caregivers check for abdominal separation throughout pregnancy: once in the 1^st trimester, twice in the 2^nd trimester and three times in the 3^rd trimester. 

2) Take a Childbirth Class:  Formal childbirth education classes create a spot in your schedule to sit down with your partner/support person and answer the questions you have surrounding labour and delivery. The purpose of most childbirth classes isn’t to teach women how to birth, it’s to increase the confidence of both the women and their support person that birth in a normal, natural process.  Furthermore, a good class will provide current research on various topics so you can make your own decisions.

3) Nutrition:  Eating a well -balanced diet will help to ensure both you and your growing baby have all of the nutrients you need for optimal health.  Canada’s Healthy Food Guide can make recommendations for pregnant and breastfeeding women.  Also, taking a pre-natal vitamin that has .04 mg of folic acid is recommended for all women of childbearing age.  Folate is essential to the normal development of the spine, brain and skull of the fetus, especially during the first four weeks of pregnancy.

4) Exercise Regularly:  The benefits of exercise during pregnancy are well documented.  Not only do women experience greater relief from common pregnancy related complaints like fatigue and back ache; but they experience a greater release of endorphins, your body’s natural pain reliever, during labour. 

5) Practice Self Care:  The biggest adaptation from pregnancy to parenting is learning to balance the demands of a new baby while meeting your own personal needs.  Developing better sleep habits, staying hydrated and well-nourished and practicing relaxation skills during your pregnancy can help during the early days and weeks of parenting.

For more information on upcoming Lamaze Childbirth Classes, Pre-natal Fitness Classes and Workshops please visit www.fitmomfitness.com/durham

The next 6 week prenatal Lamaze Class runs Wednesdays January 7^th-February 11^th, 2015 7pm-9:30pm in Whitby.

 

5 reasons to Join our FITMOM2Be Classes

Regular exercise is one of the best ways to take care of your physical body during pregnancy and beyond! Not only will regular exercise help relieve the common aches and pains many women experience during pregnancy, but it can help reduce the likelihood of experiencing some pregnancy complications like Gestational Diabetes and Pregnancy Induced Hypertension.  The Society of Obstetrics and Gynecology of Canada recommends all women without contraindications (complications as a result of pregnancy) to engage in regular aerobic and strength & resistance training as part of a healthy pregnancy!

So check out our top 5 reasons to join our FITMOM2be prenatal series:

1.  During pregnancy your body releases the hormone relaxin which helps prepare your body for labour, but it makes your joints more unstable.  Our FITMOM2Be class incorporates strength & resistance training which helps to improve muscular balance and prevent injuries that may arise in the late stages of pregnancy. 

2. FITMOM2Be classes are done in a circuit which helps our pregnant mamas train  their cardiovascular system.  This will help prepare your for the endurance of labour. Don't be afraid of the idea of circuit training!   Have a peek at this video clip here to see some of the things we do!

3. Exercise during pregnancy is encouraged at anytime during your pregnancy.  So if you have already been active prior to your pregnancy you should continue to do so!  If you have not been active prior to pregnancy, you should start now!  The new guidelines encourage regular physical activity, including resistance training*  Our FITMOM2Be program allows for women to start at anytime during her pregnancy.  We provide modifications for all fitness levels and stages of pregnancy so that you may work at your own pace and build up your stamina and intensity as you progresses through the program.  

4. One of the biggest myths still abound today is that you should not train your abdominal muscles during pregnancy. However, this is not true!  In fact, abdominals are one of the top 5 muscle groups you should focus on.  Your abdominal muscles assist your uterus during the pushing phase of labour.  The stronger they are, the more effective you will be during this phase.   Some women experience a separation of their abdominal muscles during pregnancy, this condition is called diastasis recti.  If this condition is present you will have to modify the type of abdominal training you do, or in some cases abstain from abdominal work, so it is important to work with a professional who is aware of this condition and who is knowledgeable on how to train pregnant women safely.  Finally, women who have weak core muscles are more likely to experience pelvic floor weakness or dysfunction in both the short and long term. 

5.  Women who are active and exercise regularly are better equipped to handle they physical demands of  labour.  For example, a woman who goes into labour with no energy may find labour more painful and tiring increasing the likelihood of an epidural.  Although an epidural may be a part of your birth plan, research shows that the earlier it is introduced in labour the more likely a woman is to experience other interventions (like pitocin, restriction of movement & continuous fetal monitoring, assisted vaginal deliveries and cesarean birth).  On the other hand, if a woman walks into labour with energy she is more likely to be active in her labour.  She will find it easier to walk, stand, lunge and sway using gravity friendly & upright positions which help to bring the baby down into the birth canal.  As a result she may experience a shortened labour because she has the strength and stamina to help her cope. 

The next Prenatal Fitness Series FITMOM2Be starts Thursday September 18th at 7:30pm in Oshawa.  Join the motherhood, meet other women in your community and get fit & strong with your baby!   For more information please feel free to visit our website at www.fitmomfitness.com/durham  

*June 2003 SOGC Guidelines Exercise in Pregnancy and the Post Partum Period

Fat, are you getting enough?

Essential Fatty Acids (EFA's) are vital to your health and your baby's health too!  EFA's are simply components of fat.  Without them, your body is unable to function properly.  When we consume these foods ,especially Omega-3 fats, our bodies can then produce DHA and EPA's which is fuel for our brains and our developing baby's brains. 

It is important to have a diet that includes these essential fatty acids, because we can not manufacture them on our own.  Examples of these good fats include:

Omega- 3 fatty acids:
Flax, walnuts, cold pressed canola oil, wheat germ and dark green leafy vegetables.  DHA and EPA are the most important and active forms of Omega-3 and are predominantly found in oily fish and seafood.

Omega-6 fatty acids:
Soy oil, sunflower seeds, safflower seeds, pumpkin seeds, tahini, corn oil and most nuts are all examples of the other essential fats we need.  However, we often have an abundance of these Omega-6 in our diet which are largely found in dairy, eggs, and animal meat (poultry).  As a result if you already consume these types of foods you won't likely have to change your diet to get more of these fats.


During pregnancy and breastfeeding a mother is depleted of her essential fatty acids, especially Omega-3's.  In fact, each child gets less EFA's than the previous child, depleting the mother even further, UNLESS the mother augments her diet with EFA's, like flax oil and oily fish. Women who are pregnant, breastfeeding or planning to become pregnant should ensure that she has a diet rich in Omega 3. 

 

 
 

FITMOM Durham's Top 10 Benefits of Prenatal Yoga

Did you know that women who are physically active during their pregnancy positively impact the health of their baby not only during pregnancy, but after the birth as well! 

 

Here are 10 benefits of practicing yoga during pregnancy:

10. Yoga builds strength:

When you practice yoga you are actively stretching your body through eccentric muscle contraction.  This means that as you contract, the muscles are actively lengthening.  Eccentric strength promotes joint stability and functional strength.  During pregnancy, practicing yoga can help you continue to perform daily tasks with ease!

9. Relieve aches & pains:

One of the most common complaints in pregnancy is low back pain caused by increased weight gain and postural changes.  Prenatal yoga strengthens your core (low back, transverse abdominals, pelvic floor) and different postures promote space for you and your baby to be comfortable.

8. Yoga teaches you to breathe:

Breathing exercises are incredibly helpful during pregnancy to minimize stress and relieve anxiety.  During labour, breath control contributes to the reduction of pain and discomfort you experience.  It is also self-calming and enhances a sense of well-being during labour.

7. Yoga builds balance:

As your centre of gravity changes throughout pregnancy, balancing postures (like tree pose) can help you feel more comfortable with your body and how it moves. Standing poses, like warrior, improves muscular strength in your lower body.  Creating strength in your body during pregnancy allows you to carry your baby comfortably.

6. Relieve anxiety:

With a special attention to breathing, calming music and gentle stretching, practicing prenatal yoga teaches you how to be in the moment and to tune out distracting messages.

5. Prepare for childbirth:

Learn postures that can be helpful in progressing your labour and that prepare your body and the position of your baby for optimal delivery.

4. Rest on command:

Learning to quiet and calm the mind and body will greatly serve you in the near future.  During labour this ability will promote rest & reserve energy in between contractions. After the baby is born, this skill will help you when your sleep schedule is feeling out of control.

3. Bond with your baby:

Practicing prenatal yoga creates a dedicated time for you to connect and tune into your baby.

2. Meet other new moms:

Meeting other women who are also experiencing the joys and challenges of pregnancy makes you feel more connected and supported.  Learning from each other and participating in group discussion is also very helpful.

1. Gain confidence in your ability to give birth:

Practicing yoga during pregnancy can help you feel empowered about what your body is capable of doing. Guided relaxation exercises, mantras and words of wisdom can also remind you of your inner strength and that you are amazing!

Join FITMOM Durham's next 5 week yoga series "Yogavibe For Birth" Monday March 3rd, 2014 in Whitby.  $90+tax.  Pre-registration is required.  Space is limited.

www.fitmomfitness.com/durham

Embracing pregnacy through yoga

When I was pregnant with my boys, I practiced yoga regularly. I had practiced on and off prior to becoming pregnant, but it wasn't until my first pregnancy that everything clicked and my passion for yoga deepened.  My prenatal yoga practice allowed me the opportunity to slow down and connect with my growing baby, but also to carve time out of my day to reflect on the physical and emotional changes that pregnancy brings. 

The physical changes that pregnancy brings can sometimes be uncomfortable, backache, for example, is a common complaint among most pregnant women.  Weight gain and postural changes are often the culprit, as well as weaker core muscles.  Research confirms that women who remain active during their pregnancy will experience lower instances of backache, constipation, healthier weight gain, decrease swelling and improved circulation.  I believe that my regular yoga practice, and the fact that I stayed active during each pregnancy, contributed to my overall experience of being comfortable in my skin.  The minor aches and pains I experienced were alleviated through my yoga practice, creating space in my body to accommodate my growing boys.  I looked forward to the time I spent on my mat as I waited to meet the one's who had stolen my heart.

Although my days of practicing prenatal yoga as an expectant mom are behind me, I continue to enjoy the time I get to spend guiding you through your practice.  As your teacher my goal is to create an environment that is a safe refuge for you to connect with your baby and to build community with a network of expectant mothers.  I also strive to build confidence in your ability to give birth and to help you feel empowered and strong, physically and emotionally.

Our next prenatal yoga series is scheduled to run starting Monday March 3rd, 2014 at 7:30pm in Whitby.  It would be wonderful to have you join me as you prepare to welcome your little one into your family.  To register for the class please visit my website at www.fitmomfitness.com/durham

• Experience the positive effect of practicing yoga during pregnancy
• Learn the benefits of breathing and relaxation techniques during pregnancy and childbirth
• Practice effective postures that prepare you physically for labour
• Engage in weekly discussions related to pregnancy and childbirth and the postpartum experience. As a Lamaze Certified Childbirth Educator my role is to present evidence based care so that you may make informed decisions for childbearing.   I am also an advocate that promotes, supports and protects normal birth. 

New Prenatal Yoga Series Starts January 13th, 2014

With the holidays behind us, we are gearing up for what will be a fantastic New Year for 2014.  Over our holiday break I have spoken with many families who are expecting something pink or blue in 2014.  I am always really excited to speak with you and to share my passion for health & fitness, not only during your pregnancy, but afterwards as well!  This week, I thought I would share some of the well documented benefits that regular exercise has for both mom and baby:

Benefits For the Mom to be:

• Regular exercise can improve circulation, reduce back pain and increase energy
• Women who practice yoga during pregnancy report a reduction in stress and enjoy the bonding experience with baby
• Group  classes allow for open discussions on topics relating to pregnancy, childbirth and the postpartum experiences
• Women who attend our classes report a feeling of increased confidence in their body as they prepare for childbirth

Benefits For the baby:

• Increased delivery of oxygen and nutrients to baby 
• Higher APGARS (Activity / Pulse / Grimace / Appearance /Respiration) which means they are generally more alert, and active at birth
• Tend to have more lean muscle mass, which means, generally speaking, these babies will be stronger
• Easier time establishing breastfeeding
• Babies born to active women have stronger heart rates at birth & 3 months post partum.  (2010 Linda E May)

Our next Prenatal Yoga Series "Yoga Vibe for Birth" starts Monday January 13th, 2014 7:30-8:30pm at The Conscious Body in Whitby.  Registration is now open. 

Book now, spaces are limited!

www.fitmomfitness.com/durham

$145+tax/10 weeks

$90+tax/5 weeks

Prenatal Yoga Mini Session

You're invited to join us for a 4 week mini series starting Monday November 18th at 7:30pm.  Our prenatal yoga series, Yogavibe for Birth, is a fantastic way to meet other expectant woman and to introduce you to the benefits of yoga during pregnancy and beyond.  Each week you are guided through gentle asansa (postures) to stretch and strengthen your body as it adapts to your pregnancy.  Relaxation and visualization techniques are also introduced.  We also discuss pregnancy, birth and post partum issues.  Fitmom Durham's prenatal yoga classes take place in Whitby, On.

 

Classes are taught by Jennifer, who is also a Certified Lamaze Childbirth Educator and Prenatal Yoga Specialist.  Modifications are offered to meet individual needs.  No prior yoga experience required.

 

Spots are limited. $72+tax.  Register today by visiting www.fitmomcanada.com/durham

Prenatal Nutrition Basics

In an effort to save paper and yet still share the knowledge we have at FITMOM, I have promised the current group of moms2be in our prenatal yoga session that I would post up our handouts to my blog.  This week I thought I would share some basic information regarding prenatal nutrition. 

§  Enjoy a variety of food from each 4 food groups

§  Need to eat frequent smaller meals to maintain adequate levels of blood glucose

§  Every three hours: 1 protein + 1 carb/starch + 1 fruit/veg

§  Grain products – 8-10 servings per day (slice of bread, ¾ cooked cereal, etc.)

§  Veggies and fruit – 6-10 servings (I med fruit of veg, ½ cup of fresh fruit. Vegetable juice)

§  Milk products – 3-4 servings

§  Meat & alternatives – 2-3 servings

§  Ensure adequate fluid intake of 1500-2000 ml (6-8 cups)

§  Gradual weight gain

§  Limit intake of foods that contain caffeine

 

Energy – 1800-2400 kcals, +100 first trimester, +300 in 2nd and 3rd trimester, +450 for lactation

 

Examples of portion size:

1 cup/250 ml of orange juice counts as 2 servings of fruit

1 cup of broccoli counts as 2 servings of vegetables

1 bagel or bun or 1 cup of pasta or rice counts as 2 servings of grains

 

Top Nutrients

 

Calcium:

Used to build bones and teeth, used in other physiological process

Requirements: 1000 mg/day

Excellent Sources (275mg or more):  milk, Swiss cheese, tofu with calcium sulfate, plain yogurt, sesame seeds, fortified plant based beverages

 

Good Sources (165mg or more):  cheese, flavored yogurt, sardines, canned salmon, - include the bones

 

Other (55mg or more):  creamed cheese, cooked or canned legumes, booked bok choy, kale, turnup greens, mustard greens, broccoli, orange, cooked scallops, cooked oysters, almonds, dried sunflower seeds

 

Folate 

Necessary for erythrocyte production for fetus, prevents neural tube defects, protects from heart disease. 

Requirements during pregnancy: 600 micrograms/day

 

Excellent Sources (55 ug or more):  cooked fava, kidney, pinto, roman, soy, white bean, chick peas lentils, cooked spinach, asparagus, romaine lettuce, orange juice, canned pineapple juice, sunflower seeds

 

Good Sources 33 ug or more): cooked lima beans, corn, bean spouts, cooked broccoli, green beans, brussel sprouts, beats, orange, honeydew, raspberries, blackberries, avocado, roasted nuts, wheat germ

 

Other sources (11 ug or more): cooked carrots, beet greens, sweet potato, snow peas, summer or winter squash, rutabaga, cabbage, green beans, cashews, roasted peanuts, walnuts, egg, strawberries, banana, grapefruit, cantaloupe, whole wheat or white bread, pork kidney, breakfast cereals, milk

 

Iron:

Carries oxygen in the blood to entire body

Requirements:  1^st trimester: 13mg/day; 2^nd trimester: 18 mg/d; 3^rd trimester: 23 mg/day

Excellent Source (3.5mg or more):  HEME – clams, oysters;  NON-HEME – cooked beans, chick peas, lentils, pumpkin, sesame, and squash seeds, tofu

 

Good Sources (2.1 mg or more):  HEME – beef;  NON-HEME – canned luma, red kidney, chick and split peas, cooked enriched egg noodles, dried apricots

 

Other (0.7 mg or more):  HEME – chicken, ham, lamb, pork, veal, halibut, haddock, perch, salmon, shrimp, sardines, tuna;  NON-HEME – peanuts, pecans, walnuts, etc., cooked pasta, bread, wheat germ, pumpernickel, bran muffins, cooked oatmeal, egg, beets, pumpkin, dried raisons, peaches, prunes and apricots

 

Note: Heme iron is more easily absorbed than non-heme

Protein:

Main building block for most tissues and enzymes in the body

Requirements:  1^st Trimester: extra 5 g/day;  2^nd trimester: extra 20 g/day; 3^rd trimester: extra 24g/day

Where to get it: Meat, poultry, seafood, dairy foods, beans and legumes, nuts

 

Vitamin C:

Antioxidant and disease prevention

Requirements: 85 mg day

Where to get it: Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, Brussels sprouts

 

Fats

Provides fuel for body, necessary for proper fetal development, especially brain, Essential for healthy skin, hair and eyes. Sub-clinical essential fatty acid deficiency may be related to depression and degenerative diseases of eyes, joints and skin. Helps body to stretch, making the cells pliable

 

Requirements:  1^st Trimester: extra .005 g/day of omega 3 fatty acids, extra 0.3 g/d omega 6 fatty acids;  2^nd  and 3^rd  trimester: extra .016 g/day of omega 3 fatty acids, extra 0.9 g/d omega 6 fatty acids

Where to get it: Flax, fish (especially small, bony fish), nuts and seeds

 

Water

65% of total body weight comes from water, adequate hydration crucial for proper physiological function.

Requirements:  6-12 cups a day

Where to get it: Water is the best source, however fruit, vegetables, juice, milk, jello and soups have water in them.

 

Reduce/avoid the amount of:

§  Caffeine – less than 150 mg/day (1-2 small cups/day)

§  Alcohol

§  Salt – already found in many snacks, pickles, olives, processed meats, condiments, commercial soups, processed foods, etc.

§  Artificial sweeteners

§  Raw Fish, unpasteurized cheese and honey

 

 

ME by FITMOM A Nicer Mom Experience

What is ME by Fitmom?
----------
Experience 50 days (10 weeks ) of amazing support programming and connection.
FITMOM MEMBERS - FREE
NON MEMBERS - $50 (only a dollar a day )

Me by FITMOM is an online /and in class health & wellness program designed to affirm the FITMOM principles and teach moms the importance of being N.I.C.E.R to themselves. We all know this truth, but the busyness of life and mainstream culture finds many woman at a loss on how to balance it all, caught underneath unsurmountable pressure.

Over the 10 weeks you will receive :

1.Daily bite size challenges to filter into your day based on the N.I.C.E.R principles (Nutrition, Invest in Time Alone, Connect with Community, Exercise, Rest and Repeat)
2.Email support
3.Exclusive access to online life and fitness coaching sessions
4.Online community
5.Video workouts
6.A support journal
7.A support guide
8.Access to trained professionals
9.Strategies for stress management
10..lots more!

**Register for classes before October 19th, 2012 and get 2 classes/week for the price of 1!**

[ME by FITMOM launches November 1st, 2012.  Register Today!](http://www.fitmomcanada.com/durhamregion)

 

 

On your marks, get set, GO!

On Friday January 20th a group of committed and fabulous women gathered at Beans & Babes Cafe in Oshawa to kick off the 12 week Fitness Event hosted by FITMOM Durham.

There are 15 new moms who will be participating in this health & wellness challenge between January 23-April 13th ,2012.

This past Friday we learned from Kim Corrigan Oliver, from your green baby, about building a healthy mom and baby through diet. For me, it was reassuring to know that overall my diet is well balanced, but trust me, there is room for improvement!

Below you will find a recap of what we learned from Kim. Many moms also took the opportunity to buy her new book and some have even started making the recipes from them and implementing a few of the strategies Kim suggested last week!

Kim's Tips for a Healthy Diet:

• Always eat breakfast! Avoid skipping meals.



• Whenever possible eat whole foods (this means real food, not stuff that comes in a box) including lots of fresh, green, leafy vegetables



• Drink lots of water



• Eat at regular intervals throughout the day (every 3-4 hours)



• Consume good fats (especially DHA) good sources of DHA include fish, cod liver oil, avacados, and chia or flax seeds



• Eat protein at every meal and snack to help keep you satisfied and to stabilize blood sugar & energy levels



• Eat a wide variety of fruits and vegetables. Aim for a minimum of 6 servings per day. 2 of these servings should be green, leafy vegetables.

Remember that 80% of what you need to do to change your lifestyle from unhealthy to healthy revolves around what you put in your body! When you make healthy food choices you will have more energy, will feel better and it will be easier to implement all of the other positive changes you want to make in your life!

If healthy eating is a new practice for you, then I suggest slowly integrating these choices into your life 1 week and 1 meal at a time, this will help ensure that this becomes a new lifestyle for you and your family. Too many changes too soon have a way of derailing many good intentions. So start slow and you will be more likely to succeed and maintain your new habits.

In health,

Jenn

Is it safe to train your abdominals during pregnancy?

Yes! Yes! Yes!

Pregnancy is definitely not the time to stop being active. Nor should you ignore the most important muscle group in your body.

In fact, training your core properly during pregnancy will dramatically improve and reduce the instances of lower back pain caused by the natural weight gain of pregnancy and postural changes. A strong core will also improve your ability to effectively push out your baby during delivery. Perhaps most importnatly, training your abdominals during pregnancy will also help you 'bounce back' more quickly after the birth of your baby.

The following exercises are easy and effective ways to strengthen your core during all stages of pregnancy and can also be done by any mom afer birth! These exercises are also known to reduce the lieklihood and/or severity of abdominal separation caused by pregnancy.


Standing Obliques:

With weights relaxed at the side of the body, slowly tilt body sideways while maintaining a strong core and straight body. Focusing on using the opposing side abdominal muscles, slowly pull your erect body back up to the upright starting position.


Trainers Tip: Pull your belly button in towards your spine. Remember to breathe! Repeat 15-20 times/side

Cat/Cow For the Core:

Get onto all fours on a mat or other semi-soft surface. Begin with a flat back with hips and shoulders level, like a tabletop. Using your abdominal muscle contraction to initiate, round your spine into the position of an angry cat and hold for two to three breaths. Slowly release the abdominal contraction and drop your spine in a smooth and gradual motion so that the back enters a mildly swayed position. Hold for three breaths and repeat 10-15 times.

Belly Breathing:

Either sitting cross-legged or standing, place your hands on your belly. Contract the abdominal muscles inward and upwards as if you are imagining four points at your hips and ribs coming together into a point. Hold for 3-5 breaths and then release the abdominals. Repeat 15-20 times

Trainers Tip: Try couting out loud as you hold the transverse in towards your spine. This will help to ensure you are breathing. Relax your shoulders.

This is totally awesome

As a Lamaze Childbirth Educator I have been known to compare the characteristics of labour and birth to completing a marathon. Both are a physical and mental challenge, exhausting, empowering, uplifting, a test of endurance and a personal accomplishment. I am happy to say that I have run my 'birth marathon' 2 times and I firmly believe that my commitment to regular exercise helped prepare my body for the physical challenges of labour. I am always keeping my eyes and ears open for positive stories relating to health and wellness during pregnancy, so the other day when I heard that a pregnant woman completed a marathon only to give birth hours later, I had to learn more! What an amazing accomplishment. Certainly, the average pregnant woman would not be encouraged or supported in her desire to train for a marathon, but for those select few who have been training prior to their pregnancy and who have no contraindications towards physical exercise, I say 'way to go'! For the rest of the general pregnant population, you may not be interested in actually running a marathon, but keeping fit and participating in regular exercise during your pregnancy may just be what the Dr. ordered!

10 Benefits of Exercise During Pregnancy

Congratulations! You’re pregnant.

This is an exciting and exhilarating time for you and your family, but can often feel overwhelming as you sift through information, research and tips to help you maintain a healthy and optimal pregnancy.

More often than not moms-to-be often find themselves questioning the benefits of exercise during pregnancy. Is it safe? What’s recommended? What will help transition your ever changing body smoothly? You may be surprised to find out that exercise is not only encouraged by most health care practioners, but recommended for low-risk women. Certainly, there are times during pregnancy and preconception when exercise is not recommended, but for 80% of the pregnant population exercise is 'just what the doctor ordered'.

Below you will find 10 easy to remember facts that may help you better understand the benefits of regular exercise during your pregnancy.

1. Babies of exercising mothers are found to have a greater blood volume. Increased blood volume = more oxygen. Research shows that these babies can tolerate labour better, which decreases a risk of caesarean section, vacuum, or forceps delivery.

2. Women who are physically fit will also endure labour better. In addition, fit women have an increased release of beta-endorphins during their labour which will decrease their experience of pain.

3. A study out of New York's Columbia University has shown that being active may reduce your risk of miscarriage by 40%.

4.Exercising may help in the prevention of gestational diabetes. In cases of diagnosed gestational diabetes, exercise may be an essential part of treatment with physician’s recommendations.

5.Muscular imbalances resulting from pregnancy are addressed and minimized with regular exercise. Pregnant women who exercise generally have better posture and less discomfort.

6.Prenatal exercise helps women adapt to the physiological changes associated with pregnancy. It is this training effect that marks an increased ability to maintain pre-pregnancy fitness level.

7.Research has also noted lower incidences of preeclampsia in pregnant women who exercise. This is likely also due to the training effect lowering oxidative stress as exercise helps the mom-to-be adapt to the physiological changes that pregnancy demands.

8.Babies of exercising mothers tend to score higher on their APGAR Scores (Activity, Pulse, Grimace, Appearance, and Respiration). Tests are done at one minute and five minutes after delivery to asses physiological signs of health in your new-born.

9.Babies born to exercising mothers are found to weigh more. This is attributed to healthier body compositions of increases lean muscle mass and lower body fat. Studies performed at five years on the same test groups showed body compositions of lower body fat and higher lean muscle mass consistent with their birth weight composition. In contrast, the babies of non-exercising mothers had a higher likelihood of non-favourable body compositions or childhood obesity. “An early introduction of a moderate-intensity regimen of weight-bearing exercise during pregnancy may have preventative value in individuals or populations at risk of having low birth weight babies.” Source: American Journal of Obstetrics and Gynecology (2000), 183: 1484-1488.

10.Women who exercise during pregnancy are more likely to continue and return to their previous routine and level of fitness with less effort and time. Studies on exercise and depression indicate that exercise provides an anti-depressive effect. Exercise has been recognized in helping women struggling with postpartum depression.

FITMOM™ promotes and recognizes the many benefits of exercise during pregnancy and recognizes the importance of physicians, obstetrician, or midwives in each woman’s pregnancy. Remember to always consult with your caregiver before proceeding with any exercise program, pregnant or otherwise.