EDUCATIONAL RESOURCES

Is it safe to exercise during pregnancy? ACOG's updated guidelines »

The answer is a resounding YES! The American College of Obstetricians and Gynecologists (ACOG) is the governing body in the U.S. for guidelines regarding exercise & pregnancy (among many other things). The research in this category has been varied for many years, however, as of 2002, we knew that exercise was not only OK during a healthy pregnancy...it was RECOMMENDED! These guidelines have just been reaffirmed this month (December 2015).

In the past, there have been many schools of thought around exercise and pregnancy. Many, many years ago there wasn't much thought put to how a woman's life may change when she was pregnant; she still needed to work in the fields/farms and keep her family provided for. As we learned more and more about the human body,...

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The Myths and Facts of Prenatal Fitness »

MYTH: YOU SHOULDN'T WORKOUT DURING PREGNANCY IF YOU WERE NOT PREVIOUSLY ENGAGED IN AN EXERCISE PROGRAM PRIOR TO BECOMING PREGNANT

  • ACSM states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy.
  • If you have not exercised prior, start slow and build up gradually.
  • Consistency is most important.

FACT: EXERCISE MAY PREVENT GESTATIONAL DIABETES

  • Exercise has an insulin like effect on the muscles causing blood sugar levels to drop.
  • 3-5% of pregnant women will get Gestational Diabetes.
  • REGULAR exercise is one of the most important factors in prevention!
  • Small meals, include protein, reduce sugars.

MYTH: YOU SHOULD CUT BACK EXERCISE IN THE LAST TRIMESTER

  • You might cut down the intensity, but you should remain consistent.
  • It's important to continue at a similar RPE throughout the pregnancy.

MYTH: PREGNANT WOMEN SHOULD NOT EXERCISE MORE THAN THREE TIMES PER WEEK

  • ACOG recommends 30 minutes or more of moderate...
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Exercise After Cesarean »

Fact : One in four babies born in the United States are born cesarean section. (That’s about 1 million deliveries per year)

Cesareans have been part of human culture since ancient times. According to Greek mythology Apollo removed Asclepius, from his mother's abdomen. The term is commonly believed to be derived from birth of Julius Caesar. Roman law under Caesar decreed that all women who might die in childbirth must be cut open; hence, cesarean. No matter the origin, the fact is that cesareans account for nearly 30% of births in the United States.

Cesarean birth is the birth of a baby through surgical incisions (cuts) made in the abdomen and uterus.

There are multiple possible reasons for Cesarean including:

  • Multiple Birth
  • Failure to progress
  • Concern for baby
  • Problems with placenta
  • Previous cesareans

After delivery, you can expect the hospital stay to be anywhere from two to four days. It takes a few weeks to heal abdomen. It’s not uncommon to feel:

  • Mild cramping
  • Bleeding or discharge for...
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Postpartum Depression Test »

The Edinburgh Scale is well-known as a tool for new mothers to determine whether or they might have postpartum depression. Do you think you might have postpartum depression (PPD)? Take this simple test and use the scoring system indicated below. You should complete the test yourself. You are asked to check the answer that comes closest to how you have been feeling in the last 7 days.

IN THE LAST 7 DAYS:

1. I HAVE BEEN ABLE TO LAUGH AND SEE THE FUNNY SIDE OF THINGS:

  1. As much as I always could
  2. Not quite so much now
  3. Definitely not so much now
  4. Not at all

2. I HAVE LOOKED FORWARD WITH ENJOYMENT TO THINGS:

  1. As much as I ever did
  2. Rather less than I used to
  3. Definitely less than I used to
  4. Hardly at all

*3. I HAVE BLAMED MYSELF UNNECESSARILY WHEN THINGS WENT WRONG:

  1. Yes, most of the time
  2. Yes, some of the time
  3. Not very often
  4. No, never

4. I HAVE BEEN ANXIOUS OR WORRIED FOR NO GOOD REASON:

  1. No, not at all
  2. Hardly...
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How to Choose a Jogging Stroller »

Did you know that your jogging stroller may be the longest lasting piece of baby equipment in your home? Unlike many baby products that your baby outgrows in a short time, a good jogging stroller can carry you from newborn well through early childhood. So, it’s important to find the right one for you. Here are some things to look for.

Swivel / Fixed Wheel – We suggest a swivel wheel for its turning ease. You can literally turn it with one hand. A traditional fixed wheel jogger has to be pushed on the back wheels to turn. But for longer runs, you want a fixed wheel. The ideal stroller can be set as fixed or used as a swivel.

Reclining Seat – When baby is happy, mommy is happy. Look for a jogger that can recline back in case your little one wants to take a nap.

Infant Adaptor – Many of the jogging strollers now have adaptors so you can put your car seat in it right from the start.

Wheel Size – Bigger wheels are generally best for heavy runners or rough terrain. Smaller wheels are better for walking on smooth surfaces.

Height – Check the height of the...

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