FAQ

Menopause

What exercise is good for the more mature woman?

ALL exercise is good for the mature woman! There is a need for cardiovascular work, strength training, stretching and balance work.

I am gaining weight, what can I do?

When all is said and done- eating less and exercising more is STILL the best formula for ;losing weight. Looking at WHAT you are eating also counts. For the more mature woman, eating less wheat seems to have a good effect on weight.

I feel like I am losing muscle, what should I do?

Strength training during the later years of our lives is important to keep muscle mass and also increase or prevent further bone loss.

Can I exercise if I have osteoporosis?

Yes, and it is preferable if you do. However, there are certain guidelines to follow so make sure you have a trainer who is educated in osteoporosis.

Pregnancy

Is it safe to exercise during pregnancy?

Yes, it is both safe AND beneficial to exercise during your pregnancy. What type of exercise you do is dependent on what type of birth you are choosing to have. If you just want to remain fit and strong during your pregnancy and don’t have a birth plan as such, any moderate exercise like swimming, walking, your regular gym class and light weight lifting will be just fine.

If, however, you have decided to have a natural birth (one with the least amount of interference) whether at home of in the hospital, there are certain exercises that will prepare your body for the birth. Our program The Gentle Birth Workout is specifically designed to target areas in the growing pregnant body to keep it supple and relaxed in preparation for the birth.

So, no exercise is wrong as such. It just depends on what you want. And most importantly, you have to feel comfortable doing it. Listen your body and stop if you feel unsure of the exercise or even the person giving it to you.

When is it safe to exercise after the birth?

It depends on how you define “exercise”. If you run or spin, or regularly work out with weights, then your best bet is to wait at least 6 weeks before you begin. But if your definition of exercise is actually movement- then you may begin within hours of your birth with simple movements that include breathing and gentle reactivation of the abdominals and pelvic floor. These postnatal movement programs are included in our Gentle Birth Workout series.

What are some essential exercises for birth preparation?

These would include the strengthening and stretching of the pelvic floor and creating supple muscle strength in the muscle groups surrounding the pelvis. This includes the Gluts, Abdominals, Hip ab/adductors and Back Extensors.

How to spot diastasis recti

While you are pregnant, it is easy to see if you have suffered from a split in your midline (rectus abdominus). There will be a defined bulge protruding causing your rounded pregnant belly to look more “coned” shape. – See more at: http://thecenterforwomensfitness.com/faq-2/#sthash.HWPqwYQj.dpuf

How do I prevent diastasis recti during pregnancy?

There are some guidelines to performing abdominal exercise during pregnancy, one of which is to refrain from doing any kind of “sit up” after the first trimester. Excessive strengthening of the abdominals even through exercise like spinning or other intense programs are also not recommended.

How do I check for diastasis recti?

To check for a diastasis in the postpartum client

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Lie supine with the feet on the floor and the knees bent. Arms are by the sides.
Place your two fingers horizontally into the stomach just below the navel.
Inhale. Exhale and have the client raise her head just off the floor.

  • If there is a gap the fingers will sink into the abdominal cavity, indicating the laxity in the underlying fascial sheath. If the fascia is healthy, the fingers would spring back.
  • 1-2 fingers’ width soon after the birth is normal and will tighten over time with some modifications to exercise.
  • 3 or more fingers’ width means steps must be taken to close the gap.

Pubic bone separation (pubis symphasis derangement)

Pubic bone separation may occur during pregnancy when there is trauma to the pelvis, such as a sudden fall, a quick movement of the leg away from the body or a gradual stretching of the ligament surrounding the bone. Trauma during the birth itself may cause this condition. Care should be taken while exercising and stretching. Most hip and leg work where one or both legs are extended sideways may be contraindicated. These types of exercises that are performed with resistance are not recommended. Stretching that requires both legs to be apart are also not recommended.