If we all lived like we were carrying a child, we would be so much healthier. Pregnant women tend to practice more healthy habits when they are pregnant than at any other time in their lives. One healthy habit that pregnant woman sometimes neglect, however, is exercise.
Exercise can help one stay fit and prepare for labor and delivery, emphasizes Shirley Burd, director of Burd’s Before and After Baby Exercise at Hunterdon Health and Wellness Center. Ms. Burd founded the exercise program in 1980 when she became pregnant and realized that she needed to modify her exercise routine to accommodate her pregnant body. Trained as a fitness instructor already, she became certified in prenatal and postnatal exercise.
Ms. Burd is also a registered yoga teacher (RYT), specializing in prenatal yoga.
Ms. Burd’s goal in her classes is to allow prenatal and postnatal women to feel comfortable exercising at their own pace. In addition to promoting good health during pregnancy, Ms. Burd’s classes provide a network among its participants that gives strong, emotional support to each other at a very special time in their lives.
The Before and After Baby exercise classes operate similar to other classes except that modifications are made for various stages of the participants’ health, allowing participants to enjoy a level of exercise that is safe and beneficial for their individual needs.
Now is the perfect time to begin exercise,” Ms. Burd explains, advocating the power it gives women in reducing stress and feeling good about themselves. “The class usually contains some yoga poses which helps reduce stress. When we are in tune with our bodies and loving who we are, then we are better able to care for and love our families.”
Our exercise class varies in format. Sometimes we do yoga; other times we may be doing weight training or interval training with a stability ball. Participants can find out the format of the class by visiting Ms. Burd’s website and checking out the schedule at www.burdbasicfitness.com. Some women like to be surprised when they walk in and find out what we are doing; others like to always know what the format is, maybe making an extra effort to come when their favorite type of workout is being offered.
Ms. Burd thinks it is always important to do a wide variety of exercise styles so the workout doesn’t get boring or stale. Your body responds better to doing varies exercises then repeating the same workout over and over again. Our classes include aerobic exercise, weight training, balance coordination, stretching and relaxation and always include exercises that use functional strength. They are exercises that will help make your daily life easier.
Burd’s Before and After Baby Exercise program is an ongoing class that participants can join anytime. Participants can attend as many classes in a month as they wish. Currently, there are four classes per week, Monday and Wednesday mornings at 10:30 a.m. and on Tuesday and Thursday (pool class) evenings at 5:30 p.m. Members of the Hunterdon Health and Wellness Center pay $15 per month for the class while non-members pay $40 per month.
Here are some prenatal exercise tips:
Go low-impact: Swimming, cycling, and other non-weight bearing exercises are ideal. Yoga is also a great choice because it emphasizes breathing techniques, which can help ease labor.
Modify your abdominal workout: Try doing crunches on a stability ball. You can use the ball to keep your head above your hips and your back off the floor – both are important when you’re pregnant.
Join a class: Exercise classes help you meet other moms and find support and camaraderie. If you can, continue after your baby is born.
It is vital for a pregnant woman to pay attention to her body’s needs. Let go of competitiveness and expectations, and make the most of this special time.
