The Benefits of Exercise During Pregnancy

By James N. Martin, Jr, MD
President, The American Congress of Obstetricians and Gynecologists

It’s no surprise that pregnancy causes many changes to a woman’s body. Extra weight, changing balance, and fatigue can all make sitting on the couch seem a very attractive proposition. But staying active can provide multiple benefits to you and your baby, making pregnancy an excellent time to adopt and stick to an exercise program.
During pregnancy, exercise can reduce backaches, constipation, bloating, and swelling; oost mood and energy; promote muscle tone, strength, and endurance; and improve sleep quality. It can reduce the risk of gestational diabetes. Pregnant women who exercise may also have an easier time with labor and delivery and weight loss after childbirth.
Talk to your doctor before beginning or continuing an exercise program to be sure that you don’t have any health problems that would limit your activity. Women with certain forms of heart and lung disease, cervical problems, a multiple pregnancy that is at risk of preterm labor, vaginal bleeding, preterm labor, placental problems, and high blood pressure caused by pregnancy (preeclampsia) should avoid exercise. For most pregnant women, however, 30 minutes of moderate intensity exercise on most, if not all, days of the week is recommended.
Be mindful of the changes in your body when choosing your activity. Pregnancy hormones can cause the ligaments that support your joints to stretch and your balance shifts as you gain weight in the front of your body. These changes can lead to more injuries, less stability, and the increased likelihood of falling. The extra weight is also more taxing on your heart. If you can’t talk at normal levels at all times, you may be working too hard.
Gentle exercise such as walking, swimming, cycling, or low-impact or water aerobics is suitable for exercisers of all levels. However, you should avoid any sports or activities that could injure your abdomen or that have a high risk for contact such as ice hockey, soccer, or basketball. Skip activities that come with a high risk of falling such as downhill skiing, horse-back riding, or vigorous racquet sports. Stop exercising and call your doctor if you experience dizziness or faintness, increased shortness of breath, uneven or rapid heartbeat, chest pain, trouble walking, vaginal bleeding, calf pain or swelling, headache, uterine contractions that continue after you rest, fluid gushing or leaking from your vagina, or decreased fetal movement.
Be sure to wear comfortable clothes and a supportive bra and shoes. Drink plenty of water to avoid dehydration and overheating. Most importantly, get out, get moving, and have fun!
For more information, the ACOG Patient Education Pamphlet “Exercise during Pregnancy” is available at www.acog.org/publication/ patient_education.

Attend Grand Rapids Victory Summit

The Davis Phinney Foundation, in partnership with Michigan State University College of Human Medicine, Van Andel Institute, Michigan Parkinson’s Foundation, Parkinson’s Association of West Michigan, and Saint Mary’s Health Care/Trinity Health West Michigan, invites people affected by Parkinson’s disease to share in an exciting day of information and inspiration by attending  the Grand Rapids Victory Summit.™  Featuring both local and national Parkinson’s disease experts, the Victory Summit will share the latest research advances and treatment options as well as offer interactive sessions on exercise, speech therapy, yoga and other activities to incorporate into daily living.

The Victory Summit will be held on Saturday, August 20, from 9:00 a.m. to 3:30 p.m. at DeVos Place, 303 Monroe Ave. NW, in Grand Rapids. The Victory Summit is open to people with Parkinson’s and their loved ones, and there is no charge to attend the event.

Victory Summit attendees will be informed and inspired by topics including:

•    Living well with Parkinson’s
•    Parkinson’s research update
•    Exercising for life
•    Speech therapy
•    Caregiver tools and guidance
•    Panel discussions on deep brain stimulation therapy, clinical trials and nutrition

For more information and to register for the Victory Summit, visit www.davisphinneyfoundation.org or call 1-877-208-1198.

Grand Cycling Challenge benefitting the Davis Phinney Foundation

The Davis Phinney Foundation and the Parkinson’s disease research team at Michigan State University College of Human Medicine are proud to partner with the Grand Cycling Challenge and give riders of all ages and abilities the opportunity to help people with Parkinson’s while enjoying this inaugural extended course through downtown Grand Rapids.

As a member of the Victory Crew™ on August 20, you can raise funds to support the Parkinson’s disease research team at Michigan State University College of Human Medicine and the Davis Phinney Foundation, sponsoring programs that provide the information, tools and inspiration that can be used to live well with Parkinson’s today.

To participate, you must first officially register www.active.com/cycling/grand-rapids-mi/grand-cycling-challenge-2011?int=29-39 for the Grand Cycling Challenge. Be sure you have registered on the Active.com Registration page <before creating your personal fundraising page.

For more information please visit www.davisphinneyfoundation.org or call 303-733-3340.

You can rebuild muscle strength at any age. (c) Monkey Business - Fotolia.com

(StatePoint) Did you know you have more than 600 muscles in your body, including your tongue, heart and stomach?

When exerted, your muscles pull against your skeleton, causing your bones to become strong and durable. But a lack of exercise and nutrition can compromise your muscle strength, especially as you age.

“The average person can lose 8 percent of muscle tissue every 10 years after the age of 40,” says Dr. Vonda Wright, orthopedic surgeon, medical researcher and author of Fitness After 40. “When it comes to muscle, if you don’t use it, you’ll lose it.”

In addition to age, a sedentary lifestyle and poor nutrition can lead to loss of muscle. Many people are surprised to learn that a sedentary person may have 40 to 50 percent body fat. On the flip side, muscle burns more calories than fat during daily activities, including sitting.

A serious, temporary illness or injury or a diet lacking proper nutrition, especially protein, can also cause a loss in muscle mass. So muscle loss is not just a concern of the middle-aged or inactive, but for anyone who wants to stay healthy and active.

To find out if your muscles are in good shape, try the push-up test. Men of any age should be able to do 11 and women should be able to complete eight. If you fall short of your goal, don’t despair. You still have time to build muscle strength with these tips:

• Feed your muscle. Proteins are the building blocks of muscle. Get your protein daily from meat, poultry, fish, nuts, eggs and beans. You can also augment your diet with healthful protein and nutrition shakes, such as Ensure Muscle Health shakes, which contain Revigor (a source of HMB, an amino-acid metabolite), and 13 grams of protein to help rebuild muscle and strength naturally lost over time. They are perfect for a snack on the go.

• Get aerobic exercise. Try to get between 30 to 60 minutes of blood-pumping exercise daily to build muscle endurance. And stretch your muscles before and after to prevent injury.

• Carry a load. Resistance training is also essential to keeping your muscles strong and limber and retaining bone density. Use weights or the resistance of your own body weight to build your strength.

“We live in an amazing time when we really are able to have some control over how we age,” says Dr. Wright. “In fact, there’s new evidence that boomers and seniors who exercise three to five times a week are able to retain lean muscle like younger athletes. So don’t let your age discourage you from living a healthier, active life today!”

For more information about maintaining healthy muscles and to read more of Dr. Wright’s tips, visit www.ensure.com. Then get started rebuilding your muscle strength. After all, this is the only body you have.