Dear Moms,
We, the STAR Committee hope to have our existing track outfitted with lower level lights so the you and your family can take advantage of the facility to increase their health and fitness, during and after your pregnancy.
Regards,
STAR Committee
Walking Helps Shed Post-Baby Pounds
NEW YORK (Reuters Health) - New moms who take walks instead of watching TV may lose those post-pregnancy pounds more easily, according to researchers.
In a study that followed 900 women for a year after childbirth, researchers found that those who regularly walked were less likely to retain their extra pregnancy weight. The same was true of women who watched TV less often and those who ate less trans fat -- artery-clogging fats found in a range of packaged snack foods and commercial baked goods.
What's more, the study found, the benefits of walking, limiting TV and shunning trans fats were cumulative -- suggesting that women who do all of these things may get back in pre-baby form more easily.
Dr. Emily Oken and colleagues at Harvard Medical School in Boston report the findings in the American Journal of Preventive Medicine.
"The childbearing years are a time of particular risk for weight gain in women," Oken said in a statement. "Modifiable behaviors in that early postpartum period -- such as diet, television viewing and walking -- can influence a woman's risk of retaining weight."
The study included 902 women who reported on their diet, exercise habits and TV viewing 6 months after giving birth. In general, Oken's team found, women who walked at least 30 minutes a day, watched TV less than 2 hours a day and ate relatively little trans fat were least likely to still have their pregnancy pounds one year after giving birth.
Compared with women who favored TV over walking, they were 77 percent less likely to retain 12 pounds or more.
The results are good news, according to Oken's team, because they suggest that busy new mothers need not work out for hours to shed their pregnancy pounds. A daily walk, whether on the treadmill or outside pushing a baby stroller, might be enough.
"Our findings aren't that you need to run marathons or be at the gym six hours a day," Oken said. "These behaviors are attainable for a lot of people, especially walking."
Benefits of Walking During Pregnancy
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By Dana Sullivan Whether you just found out you're pregnant, or you're just about to give birth, your feet can be the best fitness equipment around. That's because walking is something you can safely do right up until you deliver, and you don't need to belong to a gym. "Walking is an ideal activity during pregnancy because it doesn't stress your body in any way that's unfamiliar," says Mark Fenton, MS, a former competitive race walker and co-author of Walking Through Pregnancy and Beyond: How Expectant Moms Can Walk Through a Happy and Healthy Pregnancy and First Year. The latest research shows that regular exercise during pregnancy strengthens women's bodies to help them withstand the rigors of pregnancy, and helps reduce women's risk of developing two of the most dangerous illnesses associated with pregnancy: gestational diabetes and pre-eclampsia. According to an article in American Family Physican, exercise may also help you sleep better, shorten your labor, and result in fewer medical interventions during delivery. If those aren't enough reasons to ask your physician about a prenatal walking program, consider that many women say exercising reduces the aches and pains associated with pregnancy, and boosts their energy levels and self-esteem. If I didn't exercise before I became pregnant, can I still walk? Yes, walking is actually an ideal fitness activity. If your pregnancy is progressing normally, and your doctor or midwife doesn't object, there's no reason you can't start a moderate walking routine. In fact, if your pregnancy is not considered high-risk, your physician will probably encourage you to exercise. However, here are a few safety tips to keep in mind: Do I need to be careful when I walk?
Besides paying a little more attention to where you're going so you don't lose your balance, the main thing is to protect your back. Even during the early weeks of pregnancy when weight gain and a changing center of gravity aren't issues yet, pay attention to your posture: Keep your chin parallel to the ground, but don't jut your chin out or stare at your feet, either. Keep your eyes forward and your shoulders back. What shoes are best for walking? Choose shoes that are meant for walking, rather than running. Walking shoes provide the support you need so that your feet don't turn inward or outward excessively. Make sure your shoes fit well: They shouldn't feel too tight or rub your ankles or toes. As your pregnancy progresses and you gain weight, you may be more comfortable in light hiking shoes. Plus, as your baby grows, your center of gravity changes, which can affect your balance. Light hiking shoes may help you keep your balance on uneven ground because they provide more traction. What should I keep in mind as my pregnancy progresses? Even if you break up your walks into several short sessions throughout the day, you'll still reap the physiological benefits. Most physicians say it's okay for a woman to maintain her current level of fitness during pregnancy, but she shouldn't try to increase it. Here's how you might alter your program as your pregnancy progresses:
What do obstetricians say about walking?
Regular exercise gives you energy and keeps you healthy during pregnancy, according to experts at the American College of Obstetricians and Gynecologists. It also helps you feel better during a time when your body is undergoing tremendous changes. Here's a summary of the current exercise guidelines from the American College of Obstetricians and Gynecologists and other medical experts:
Stop exercising immediately and call your physician if you experience any of the following symptoms: pain, vaginal bleeding, dizziness or lightheadedness, increased shortness of breath, rapid heartbeat, difficulty walking, uterine contractions or chest pain. Also stop and call your doctor if you feel cold or clammy, notice an absence of fetal movement, feel abdominal or pelvic pain, experience sudden swelling in the hands, face, or ankles, or notice fluid leaking from your vagina. Finally, if you incorporate regular exercise into your day when you're pregnant, you're more likely to maintain the program and be more fit after delivery, which is good news for you and your baby. -- Dana Sullivan is a writer in Reno, Nevada. Her work has appeared in several national magazines, including Parenting, Parents, Fit Pregnancy, Real Simple and Self. She is co-author of The Essential C-Section Guide (Broadway Books/Random House, 2004).
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Consistency is more important than intensity. Your walking workouts don't have to be vigorous, although they should be regular (at least three times a week), rather than sporadic. This isn't a time you should train hard, emphasizes Fenton. The goal should be to maintain a fitness level you feel good about, so you can withstand labor and recover from childbirth more quickly.