Legacy Physical Therapy 2961 Dougherty Ferry Road Saint Louis, MO 63122
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Posts Tagged ‘fitness’

Is it safe to Exercise during Pregnancy?

Is it safe to exercise during your pregnancy?  The simplest answer is YES. Lets explore this in more detail.

For the vast majority people exercise is safe during pregnancy and it is a wonderful thing that you should be doing. Unfortunately, a recent study has shown that only 1 in 4 women are getting enough exercise during their pregnancy.

There are many factors that contribute to women not exercising during their pregnancy.  Sometimes, it’s fear of the unknown. Sometimes, with their bodies going through so many changes during the pregnancy women are unsure of what they should be doing or what they should be feeling. Oftentimes, women can get discouraged because their body is changing so much that they just figure the will get big during the pregnancy, and deal with it afterwards.

MOVEMENT IS MEDICINE

It is important to know that comfortable exercise during your pregnancy and focusing on food nutrition can actually give you more energy and can lower the rates of gestational diabetes, hypertension and depression. We want to find comfortable ways that you can move and exercise to have a healthier pregnancy for you and your baby.

Some of the main benefits of exercise during pregnancy include:  

  • Reduction in the amount of cortisol, the stress hormone.
  • Improvement in muscle strength
  • Improvement in cardiovascular health
  • Mood improvement
  • Better energy levels

 

What are some of the best exercises that you can be doing during your pregnancy?

What type of exercise you do during your pregnancy depends on many things. A main factor to consider is how physically active you were prior to your pregnancy.  Many women may use their pregnancy as a time to start to be more healthy and active. And that is a great thing to do. However, if you have never been very active, this is not the time to start training for a marathon.

Especially if you are just starting out, try engaging in more lower impact activities such as swimming or walking, biking. All of these things have a little bit less impact to the body. During the pregnancy, our ligaments loosen up some because of the hormonal changes and this make us a little bit more susceptible to injuries.

Another good rule of thumb is don’t force through pain. If some things not comfortable while you’re exercising, then STOP. This is not a time for no pain, no gain. Muscle burn from working hard is okay, but that soreness should only last for a day or two. If you’re experiencing more intense pain while you’re doing something or shortly there afterwards, please stop and consult your healthcare provider about it.

If you would like assistance trying to figure out what exercises are going to be best for you during your pregnancy, please contact us to talk with one of our skilled therapists. We are happy to help you be active!

 

Update on My Personal Fitness Challenge

So you may or may not remember, but back in May 2011 I challenged each one of you to up your fitness level. My personal challenge was to train for and run the inaugural St. Louis Rock N Roll Half Marathon. The results are in….

I DID IT!!!!

On Sunday October 23, 2011, I completed my first half marathon. I did not end up running it like I originally planned, but instead I walked the whole thing with my mom! We finished in just over 3 hours.

From Left to Right: Brooke Kalisiak, Laura Lockwood, Roger Kalisiak, Matt Kalisiak, Omayra Marrero

In the process of training for the race, my husband, Matt, and I successfully convinced his father, Roger, my mother, Laura, and my best friend, Omayra to come into town and run/walk the half as well. It was fun to have a group there, even though we all finished at different times.I am definitely feeling the effects of the race on my legs and probably still will for the next few days, but for the most part I am doing well post-race.

I would try a half marathon again, but I still have no desire to do a full. Who knows, maybe next year I will try to do the half in a sub – 3 hour time! That might require me doing some running though! In the meantime, I will keep up with my walking and maybe sign up for some shorter distance races!! The main idea is to STAY ACTIVE!!!

Update on My Personal Fitness Challenge

Back in May, I posted about my own personal fitness challenge for National Women’s Health week. It is now almost 2 months later and I realized that I have not updated anyone on my status. If you remember I signed up for the Rock ‘n Roll St. Louis half marathon on October 23rd.

These past 5 weeks I have been trying to keep up with a training schedule for a 5K race, so that when it comes time to start the training for the half marathon at the beginning of August, I am in decent enough shape to do so. In this training program I am supposed to be running at least 3 days a week. I have to say that I am not succeeding at this too well. I am lucky if I get in 2 times per week.

It took me until now to make the connection, but now it is pretty obvious to me that my poor running and update frequency are linked! From now on I am going to use this link to help hold me accountable. Starting today, I will post weekly what I did in my training program, as well as give updates on how the running and attempt at weight loss are going. What better way to be held accountable than to openly post about your progress and get your friends and supporters involved. SO HERE GOES…

WEEK 5 Training
2 2.5 mile runs completed, both on the treadmill, which is not my favorite at all. I still have to do a run/walk combination, but that is getting better.

WEEK 5 Body Stats
Weight: 230 lbs    Height 6’2″
Biceps 15″     Bust 44″     Waist 41″     Hip 48″     Thigh 29″

I am not going to post body stats every week, but I wanted to get these measurements down and out there so that I knew there was no turning back.

I hope you will join me in your own personal fitness challenge and we can motivate each other together!!