Angela Avery is expecting her second baby on Dec. 29. A former Ringgold, Ga., resident now living in Savannah, she is determined not to become a statistic.
In her case, the statistic comes from a recent University of Chicago study that said 75 percent of women weighed more a year after giving birth than they did before they got pregnant. And, according the study, there's a chance that they're technically obese.
Avery, 30, says her commitment to daily workouts should help her get back to her pre-pregnancy weight soon after the baby is born.
"I don't want to gain the unnecessary weight, which only makes it more difficult to lose after baby is born," says Avery, a software engineer. "I read a lot of articles on how staying active makes labor, delivery and recovery so much easier on the body."
This definitely proved true my last pregnancy and I did not work out nearly as much as this one. I had my daughter completely natural in under eight hours and, within an hour of giving birth, I was walking around the hospital."
The University of Chicago study shows that pregnancy itself is leading to obesity or being overweight for a substantial number of women, says Dr. Loraine Endres, study author and assistant clinical professor of obstetrics and gynecology at the university.
"We all see the rising number of obese people in our country and the health consequences that come from that, such as diabetes and high blood pressure. I really wanted to see where this is starting for women and to see if there is any way to turn it around," she says.
Starting back
Local yoga instructor Stephanie Jones says that, because every woman's birth and postpartum recovery experiences are different, the timing of when she can resume her exercise routine will vary. "Most new mothers are given medical clearance to exercise again around six weeks after giving birth, however, a new mother should always listen to her body and resume exercise or yoga when she feels comfortable," she says. "After I gave birth to my first child, I waited about nine to 10 weeks before taking my first yoga class because that is when I personally felt recovered enough to actually enjoy a full hour-long yoga practice."
Staying physically active during pregnancy is a win-win situation for both the mom and the baby, she says.
In response to the University of Chicago study, Dr. Natalie Azar, a medical contributor to NBC's the "Today Show," says women who are overweight prior to pregnancy could have an even harder time losing the extra weight. The best way to lose the baby weight is to be a healthy, active person before becoming pregnant, Azar says.
Avery says that, when you're in good physical condition before you get pregnant, it's easier to stay in shape throughout the pregnancy.
"When not pregnant, I work out daily and participated in several 5K events, a 10K or two, and even the Susan G. Komen 3-Day (walking 60 miles in three days)," Avery says. "I enjoy outdoor activities and really the only way to appreciate and enjoy them is to be physically fit. Besides, if nothing else, I need to be athletic in order to keep up with my daughter."
Though she practiced yoga throughout her first pregnancy, she switched to a more physical workout before becoming pregnant with her second child.
"I am doing a more strenuous exercise program this time because it was something I was already doing prior to pregnancy," she says. "I really enjoy the program, and I know the benefits of combining strength with cardio, which help with keeping the heart, muscles needed to support your growing belly, and overall body in great shape.
During her first pregnancy, she also developed pre-eclampsia, a disorder that creates high blood pressure and an excessive amount of protein in the urine. Left untreated, it can cause seizures. During that pregnancy, she was only doing yoga and walking, Avery says.
"This pregnancy, with only a week or so until my due date, I have perfect blood pressure, and swelling is non-existent," she says.
But yoga/exercise instructor Brittany Shaw Newman, of Chattanooga, does not recommend switching to a new exercise program after learning that you're pregnant.
"It's OK to continue what you've been doing but not to try something new once you become pregnant," Newman says. "If you weren't doing a power yoga practice before, don't start one once pregnant. I've seen women do incredible exercise protocols of all types right up until delivery, but they were doing these beforehand and made smart modifications throughout their pregnancy. Listening to your body is key."
Exercise before, during and after can make having a baby easier and less stressful. Avery says that, while yoga is a great stress reliever and helps with flexibility, it wasn't enough for her during her current pregnancy.
"There's nothing more important when you're pregnant than being able to find a way to reduce stress, help your heart and assist in an easier labor, delivery and recovery. Yoga does these, but I just wasn't sure if they were enough for me, and since yoga wasn't a part of my normal workout routine prior to pregnancy, it wasn't something I was used to."
Still, yoga is an excellent form of exercise for body and mind before, during and after pregnancy, says local yoga instructor Stephanie Jones, 29, who is now expecting her second child.
"A prenatal yoga practice offers several benefits for an expectant mother," says Jones. "This nurturing yoga practice is specially designed to help expectant mothers feel empowered, inspired and connected during the sacred journey of pregnancy and motherhood."
Prenatal yoga is a safe and nurturing form of physical activity during pregnancy because it is specifically designed to meet the physical, mental and emotional needs of an expectant mother, Jones says. Specific poses in the prenatal practice help ease the physical tension of pregnancy so the mother can find a sense of comfort in her ever-changing body, she says.
"Prenatal yoga poses help to stretch, strengthen and prepare the mother's body for labor and birth. Rarely do other forms of yoga and exercise have such a specific intention to meet the unique needs of an expectant mother," Jones says.
But both Jones and Newman say there are some postures that pregnant women shouldn't do, she says.
"Listening to the body and working with what's available to you through different stages of life is where true teachable moments are found," Newman says. "In regards to pregnancy safety, in particular, it's generally advised not to go upside down and not to do abdominal crunches or anything that would strain the area around the belly. Use self-awareness and always exercise caution. Never let the ego compromise mom and baby safety."
Jones says "the same advice applies to more strenuous forms of exercise."
"Remember, there is a lot of silent, tiring work taking place within a mother's body to help grow a beautiful baby," she says.
But Jones acknowledges that she practiced yoga throughout her first pregnancy. "I even attended a yoga class the day before my son was born," she says.
Adhering to a workout routine is easier said than done, especially when a pregnancy starts taking a toll on the body.
"I allowed myself to get lazy for about two weeks during this pregnancy (during my eighth month) and I could feel a huge difference in my body," Avery says. "In just those two short weeks my blood pressure rose from a perfect 115/70 to 145/90. I started swelling so badly that I could no longer wear my rings. I felt worn down and more tired, gained significant weight, and I couldn't keep up with my daughter any longer.
"I started back to working out and, at my appointment just a week later, my blood pressure was back to 115/70, swelling was gone, and I felt so much better."
Contact Karen Nazor Hill at khill@timesfree press.com or 423-757-6396.