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Exercise and Pregnancy Part 2: The ‘What’ and ‘How’

Aug 16, 2017

We know that physical activity both during pregnancy and post pregnancy is both safe and beneficial in various ways, but what sort of exercise is recommended and how much is needed to acquire those positive benefits?

Firstly, it’s important to note that prior to undertaking any exercise, women should consult with a medical practitioner to discuss any medical concerns regarding exercise.

Women with uncomplicated pregnancies are encouraged to maintain or initiate exercise before, during and after their pregnancy – working towards achieving 20 to 30mins of moderate-intensity activity per day on most or all days of the week (150 minutes per week).  Activities which utilise large muscle groups, such as walking, swimming, stationary cycling or low-impact aerobics are recommended. Resistance training can be undertaken twice per week and should include all major muscle groups with light resistance. Pelvic floor exercises are also recommended.

Women who were regularly active at higher intensity exercise such as running, jogging, aerobics or strength training prior to pregnancy may continue to exercise at these higher intensities whilst it is comfortable to do so. Women who were more sedentary prior to pregnancy should commence slowly and gradually aim to increase their exercise tolerance.

A few handy tips:

  • Contact sports or activities where there is a high risk of falling, should be avoided.
  • Adapt exercise sessions to suit your changing body
  • Use a heart-rate monitor to assist you in tracking your intensity.
  • Keep well hydrated and avoid overheating during exercise.
  • Ensure correct breathing techniques – exhale on effort when performing resistance exercises
  • Wear comfortable clothing, which allows unrestricted movement & supports the chest & abdomen.
  • Exercise must be symptom free, don’t ignore warning signs (cramping; light headedness; excessive nausea; extreme headaches; vaginal bleeding) Consult your medical practitioner promptly .

For more information on how to get started with a tailored exercise program, contact the Absolute Balance team on info@absolutebalance.com.au or visit our website www.absolutebalance.com.au   for more information.

Bianca Dobrich |B.Sc. Human Movement, Grad Dip. Exercise Rehabilitation

Exercise Consultant – Accredited Exercise Physiologist (AEP) (ESSAM)

P 9244 5580 – F 92445582

 

References:

  • SMA Position Statement Exercise in Pregnancy and the Postpartum Period. Sports Medicine Australia (2016). Retrieved from http://sma.org.au/wp-content/uploads/2016/09/SMA-Position-Statement-Exercise-Pregnancy.pdf
  • Physical activity and exercise during pregnancy and the postpartum period. Committee Opinion No. 650. American College of Obstetricians and Gynecologists. Obstetrics Gynecology 2015;126:e135–42.
  • American College of Sports Medicine. ACSM’s guidelines for exercise testing and prescription. 9th ed. Philadelphia (PA): Wolters Kluwer/Lippincott Williams & Wilkins; 2014.

 

22 Mar, 2024
Does your spine look like the picture on the left or does it look more like the one on the right? As Exercise Physiologists, we often see all sorts of presentations of the spine and in this blog, we will be covering a condition known as ‘lordosis’. More specifically, we will be focusing on the lower or ‘lumbar’ aspect of the spine, which is where we see this condition commonly. What is Lordosis? Normally, the spine is naturally curved forward a little bit which helps with shock absorption and supports optimum posture but in lordosis there is an inward exaggeration of the spinal curve which can be felt on the outside as a deep dip in the lower back. Who does it affect? Simply put, anyone of any age group can develop lordosis and it is most seen in people who are pregnant, as a hereditary condition in children and adults with obesity or reduced bone density are at a higher risk of development of this condition. What is the cause? A common cause for lordosis includes poor posture as a result of weak core muscles and muscular imbalances which can be attributed to the modern-day lifestyle where we are sitting more than ever. Other causes include conditions such as osteoporosis, spondylolisthesis, kyphosis and as previously mentioned, obesity. What are the symptoms? An obvious symptom of lordosis is lower back pain. As you can see in the photos above, there is a higher risk of complication involving entrapment of a nerve when there is excessive spinal curvature leading to increased compression of the spinal vertebrae. Although sometimes lordosis can be asymptomatic and a person can go about their daily lives without too much of an issue, in more serious cases, those affected can potentially experience lumbar radiculopathy or sciatica, where there is compression of the exiting lumbar nerve roots and lead to symptoms which can be described as burning, tingling, radiating pain, paraesthesia and numbness in one or more uncommonly, both legs. How is it treated by an Exercise Physiologist? As they say, prevention is better than cure and to reduce the risk of potential future development of lordosis, maintenance of a healthy weight and engaging in core-strengthening exercises will assist with reducing the pressure placed on the spine as well as maintaining proper posture. However, if you are somebody who is already experiencing back pain as a result of lordosis, it is never too late to engage in physical therapy to improve pain-free range of movement, flexibility and mobility of the spine. Posture can also be improved significantly with strengthening of the appropriate musculature in the trunk, hips and lower limbs and addressing compensatory patterns that may have developed over time. For example, when a person spends a significant amount of time in a seated position, the muscles in the lower or lumbar aspect of the back can become excessively tight from trying to support and stabilise the spine. Additionally, muscle groups such as the hamstrings, glutes and abdominals become weak and inhibited, contributing to poor biomechanics. Physical therapy has been proven to be highly effective by taking a conservative approach to manage symptoms and improve function. With adherence to an appropriate rehabilitation programme an injured worker will have a higher chance of returning to work as well as a return to normal activities. Chris Chen Workers Compensation Specialist ‑ Innovation Team Leader (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA
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Rhythm is one of the most important elements of music across all its forms. Rhythm gives structure to music. It assists tone, it influences tempo and can control cadence, just for a quick snapshot. What I’ve found over my time playing music as hobby, is that rhythm is ever important and ever consistent. It’s something we can create, maintain, tweak, and develop but ultimately it remains consistent in providing structure. It’s also something we all have in our day-to-day life and in relation to our overall health, a rhythm can provide a positive impact on our overall health and wellbeing. So, you’re probably wondering where I’m going with this and how does it relate to exercise or health? Over time, or maybe just through personal growth and more awareness I have found that there are certain structures or constants that are frequent in my day and when performed consistently over a period time, provide the opportunity for me to perform at the best I can be and have a positive impact on my health and wellbeing. That being said, when these structures aren’t followed through or forgotten, it can then create the opposite effect; whereby we may feel stress, fatigue, unmotivated and not on the right track. For me I have found that I have a general rhythm that I try to maintain, the hard part is consistency (which is the challenge for most things!). Think of this another way. It could be your routine, your non-negotiable’s, the one-percenter’s, your daily habits or even just the beat of your day. Things that you do daily, that create structure, consistency, and the mainstay standards you have for yourself that help you be the best version of yourself. For some it can involve a variety of things and as you’re reading this, I am sure you are already thinking about some of these items. Okay, what are these constants? They can be as specific as you like or as general as possible, they could incorporate activity and exercise (I hope so!) or involve silence and stillness. It could include reading, journalling, meditation, the way you sleep or eat, the rules, restrictions, or freedoms you have put in place. There is no right or wrong way. If it works for you and you can be consistent, then ultimately this is your rhythm and as such your guide to maintaining your health! Coming into a new year, dealing with significant change, or working through a new challenge, there’s always a chance you can be thrown a curveball and then get stuck trying to work through it, whereby there are usually sacrifices made with our day-to-day rhythm, which then impact our health and wellbeing in a negative manner. It’s important in these moments to reflect to our rhythm or routine (whatever name you have for it) and make sure we don’t make those sacrifices, and we strive to maintain our peak health and well-being. Afiq Jackson Workers Compensation Specialist ‑ Team Leader North West (AEP, ESSAM)
01 Mar, 2024
Hey guys, Mike Andrews here. I am the Business Development Manager at Absolute Balance, a role I have filled for just over 18 months. This exciting role has allowed me to learn an immense amount about myself and the team that makes up our business. The team of exercise physiologists, the corporate team, and injury prevention, have phenomenal positive outcomes and back to work results, proving their elite level of work. The team is changing lives on the daily, however I often notice how they overlook their own impact, and just shrug it off as “just doing my job”. I agree, they are doing their job, but the impact and effect is way more than that and there is importance in knowing your impact. Now this is where I come in, and I love my role, without a doubt, I consider it an absolute privilege. I spend quality face to face time with our team, assisting and coaching them on their mindset around their impact of “just doing my job”. As a result of my role and my interaction with the team believe “BDM” should stand for Building & Developing Mindset. Each team member has a different approach to their work, comes from a different mindset, background, and has their own strengths, and or weakness, an aspect which makes the time spent with them so rewarding. Everyone will find their sweet spot with their mindset at different stages which is great! With that being said, the real goal for the business is combining the individual strengths into a highly functioning team. In my view, the simpler and more straight forward the goals/attributes the better. I’ve stated three that I believe will result in a highly functioning team, which are: 1. Clear vision. 2. Clear roles for each team member. 3. Celebrating the process. As important as each attribute is, I believe the last one outweighs the rest. When you combine the energy and passion our team have with an improved mindset, each day will be more rewarding and enjoyable. My role is to help assist the team members to use their attributes and strengths to find their sweet spot or ultimate mindset. That’s why I believe my role is so enjoyable and ultimately should stand for Building & Developing Mindset. Michael Andrews Business Development Manager 
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