Prenatal Resources

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10 Months Prenatal Handouts

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.

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Exercise the First Six Weeks After Pregnancy »

Congratulations on your new baby! While your doctor may want you to wait to begin traditional exercise; he/she will probably support you doing the following exercises soon after birth. Always check with your doctor before starting any exercise program. These exercises are gentle and safe and will help you restore the strength and posture that was lost during pregnancy. While they may seem too basic to an experienced exerciser, they are essential at any level. Master these and you will be ready when your doctor clears you for exercise.

1. KEGELS

These aren’t just for pregnancy! In fact, all women should do Kegels every day! Kegels are exercises that help tighten and strengthen your pelvic floor muscles. Your pelvic floor muscles attach from your pubic bone to your tail bone and act kind of like a sling holding everything up in place. There are many ways to Kegel. To locate your pelvic floor muscles, try to stop your flow of urine while going to the bathroom. Once you have realized the muscle needed, you can Kegel. Contract your pelvic floor muscles....

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Post Partum 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...
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