• EVENT: Normalizing Birth: Is the way we do birth bankrupting future generations?

    Screen Shot 2015-02-20 at 12.16.33 PMThis looks like a great event! Details below if you would like to check it out.

    “What has always fascinated me is the sense that the process of childbirth is far more than just getting a baby out. It is something that links us back through all our ancestors, and into the future, and we are all (mother, father, baby) irrevocably marked by it. It is also one of the few experiences left in society which, when undertaken physiologically, is ultimately unpredictable and uncontrollable and, as a consequence, deeply emotional. It takes all those who experience it authentically to the very edge of their capacity to cope, and it says to them, you can do this – and if you can do this, you can do anything. Getting it right is therefore profoundly important for the wellbeing of families, and for future generations. While I have always believed this intuitively, recent exciting evidence from epigenetics seems to suggest that there is biological evidence for the impact of labour and birth on way genes might be expressed for the child, and for their adulthood, and then their own children in the future. So, for all these reasons, the normal birth agenda is really important to me.” – Dr. Soo Downe

     

    Tuesday, March 10, 2015

    CFRI Chan Auditorium, BC Women’s Hospital

    4500 Oak Street, Vancouver

     

    6pm       Doors open and reception

    7pm       Lecture

     

    Please RSVP to Karen Gelb at karen.gelb@midwifery.ubc.ca or 604-822-7998.

     

    Hope to see you there!

     

     

  • Choosing an Active Pregnancy by Melanie Osmack

    Pregnant 3 quarters_vertical_blue_bicept curlSaying that there are a lot of decisions to make during pregnancy would be an understatement.  The decision whether or not to exercise during pregnancy can be influenced by lack of information, conflicting information, cultural beliefs and personal feelings.

     

    Why exercise during pregnancy?

    The Society of Obstetricians and Gynacologists of Canada (SOGC) work together with the Canadian Society for Exercise Physiology (CSEP) and leading researchers in the field to create national guidelines and recommendations.  The consensus is that all healthy women with uncomplicated pregnancies should do regular cardiovascular exercise and muscular conditioning, regardless of previous activity level or trimester.  Why?  Research points to reduced aches and pain, shortness of breath, swelling and varicose veins.   It also points to improved energy, posture, mood and general health.  Regular exercise also plays an important role in preventing and managing gestational diabetes and has shown to improve the cardiovascular health of babies.  In fact, The American College of Sport Medicine and other researchers suggest that exercise is medicine for pregnant women.

     

    What should I focus on?

    Cardio: If you are a beginner, aim for 15 minutes of low impact cardiovascular exercise, 4 times a week.  For example power walking, low impact aerobics or aquafit.  Be sure to warm up, cool down and stretch.  If you are already active, continue with the cardiovascular exercise you are used to (assuming it does not put you at risk of falling or physical contact) but stick to the maximum 30 minutes, 4 times a week guideline.  Use the PARmed-X for Pregnancy form to monitor intensity.

     

    Strength: You need to be strong for pregnancy, labour and parenting.  Seek out out a prenatal fitness class or personal trainer who is certified to work with pregnant women.  They can help set up a well-rounded program that is both safe and effective.

     

    Flexibility: Modern life and parenting both use more push muscles than pull muscles.  To put it another way, the muscles of the chest, biceps and front of the shoulders tend to be tighter than the muscles of the back, triceps and back of the shoulder.  Keep this in mind when choosing your stretches.

     

    What should I avoid?

    When it comes to cardio, avoid activities you are not used to or that put you in danger of falling, physical contact or overheating.  Stick to the guidelines on the PARmed-X for Pregnancy form.

     

    Avoid lying flat on your back for fitness from 16 weeks of pregnancy.  It could interrupt blood flow and leave you feeling dizzy or nauseated.  If you are diagnosed with an abdominal separation, avoid exercises that engage your ‘six-pack muscles’.  Stay away from abdominal curls, crunches, sit-ups, push-ups or front planks.  Instead focus on pelvic floor (Kegels) and transverses abdominals (hugging baby towards your spine).

     

    Here are some resources to get you started

    PARmed-X for Pregnancy

    Prenatal Fitness Guidelines

    Abdominal Separation- What you need to know
    5 Minute Pelvic Floor Routine

     

    About the author

    Melanie Osmack is the founder and director of Fit 4 Two®.  She is a certified pre and postnatal fitness specialist, personal trainer, fitness instructor, yoga teacher and mom of two.   Fit 4 Two offers classes and personal training throughout the lower mainland.  Click here for a full listing.