HealthWatch

What You Need to Know About Exercising While Pregnant

Prior to getting pregnant, Dionna Cuneo taught kickboxing, squatted more than 100 pounds, conducted grueling fitness bootcamps, and swung a mean kettlebell. “But once I found out I was expecting, I wasn’t sure how to proceed because I had a miscarriage in 2017 and didn’t want to push myself too hard,” says Dionna, who also knew from her own research, that there are benefits of exercising while pregnant.

In fact, the American College of Obstetrics and Gynecologists, ACOG, now recommends that if an expectant mother is healthy and the pregnancy is normal, it is safe to continue or start regular physical activity. The organization not only says that physical activity does not increase your risk of miscarriage, low birth weight, or early delivery, but that it offers many benefits that may include:

• Reducing back pain

• Easing constipation

• Decreasing the risk of gestational diabetes, preeclampsia, and cesarean birth

• Helping to lose weight after the baby is born

Still, how do you know how much exercising is too much or too little? “We’ve heard of some pregnant women running marathons and wondered if this is safe, while other women, out of fear of harming the baby, completely reduce all movement,” explains Dr. Antonia Oladipo, maternal fetal medicine specialist with Hackensack University Medical Center. “Ideally, pregnant women should get at least 2 ½ hours of moderate-intensity activity over the course of each week,” Dr. Oladipo advises. “This means you are raising your heart rate and sweating while doing something like walking briskly or riding a stationary bike.”

Dr. Oladipo advises that if you are an experienced runner or tennis player, speak to your OBGYN about keeping your activity level. If you’re just starting to exercise, she suggests swimming, yoga, and other low-impact activities. “Strength training with weights can also be very beneficial, especially after the baby is born, but I don’t recommend using very heavy weights and it is best to focus on strengthening the pelvic floor and core muscles, rather than the abdominals which are already in the process of stretching to create space for a growing uterus.”

"The period of pregnancy is such a critical time to focus on overall health and wellness, though studies have shown that overall women decrease their level of exercise during pregnancy,” explains Caitin Gartley, Hackensack Meridian Health School of Medicine Student who is currently collaborating with Dr. Oladipo on a multifaceted research project focused on increasing patient awareness of the benefits of exercise in pregnancy.

Gartley says studies show exercise in pregnancy has a plethora of benefits such as reducing the morbidity and mortality associated with chronic diseases, as well as improving mood and boosting energy. “Strengthening the pelvic floor muscles is also very beneficial in easing labor, particularly through the use of kegel exercises. Many individuals may not be familiar with the current ACOG guidelines for exercise during pregnancy, which implies that increasing awareness of exercise in pregnancy is vital to maintain wellness for pregnant women."

“I eventually found a nice balance,” says Dionna, who stopped kickboxing and reduced the amount of weight she was lifting, but continued to exercise regularly. “I truly believe exercising throughout my pregnancy helped me have a relatively easy vaginal birth and I was able to lose the baby weight pretty quickly afterwards,” she says.

As with anything, Dr. Oladipo says it is key to pay attention to what your body is telling you throughout. “If you experience any vaginal bleeding, cramping that feels like it may be a contraction, dizziness, or chest pain, these could be signs you are overdoing it and need to consult your physician right away.”

–Hackensack Meridian Health

Lice Love Going to School!

For many children, returning to school is an exciting time, but school can also be a breeding ground for head lice should an outbreak occur. In order to keep your child safe, here are a few tips on how to avoid lice during school, and how to best treat them should your kids bring these unwelcome guests home.

What Are Lice? What are Super Lice?: Head lice are tiny insects that are about the size of a sesame seed. Head lice rely primarily on head-to-head contact and cannot jump, fly, or swim. They move by crawling through hair and feeding on blood from the scalp, causing itching and irritation. Head lice can live for about 28 days, and during their lifespan can multiply quickly. If left untreated, this cycle can repeat every three weeks. What’s more, a new breed of super lice has entered the picture and are more genetically resistant to pesticides found in some traditional lice treatments. Unfortunately, there’s nothing to visually differentiate between lice and super lice. It’s not clear if a child has lice or super lice until traditional treatments have failed. Seeking out a product that is effective on super lice can be a great choice to kill lice—no matter their genetics.

How Lice Spread: Children are more susceptible to contracting lice at school because of the close contact experienced—whether that be playing at recess, participating in activities together, or sharing clothing items. Spread of lice primarily occurs through direct head-to-head contact. To reduce your child’s chances of contracting lice, it’s best to be proactive!

How To Prevent, Treat, and Defend Against Lice: Teach your child the early signs of head lice such as itching and irritation of the scalp. Should any scalp conditions appear, make sure they know to alert a teacher of their issue. To also prevent your child from contracting lice, be sure they understand to avoid close head-to-head contact and to refrain from sharing personal belongings.

You can also encourage regular use of at-home shampoos and products that aim to prevent lice. If your child has already contracted lice, it is best to buy an over-the-counter product to end the infestation.

Get Your Family Ready for School: To ensure a seamless school year experience, make sure your child is aware of best practices to minimize their exposure to head lice. Children are learning, playing, and exploring at school, and the last thing you want is for your child’s education to be interrupted by head lice. Being proactive with head lice products and tips will help keep your child’s scalp safe from those nasty pests.

—Alethea Taylor, Brand Manager, Vamousse