Transcript
FEELING GREAT 29
HERALDSUN.COM.AU MONDAY, MARCH 31, 2014
Mums on the move
WEEK 11 STEVE MONEGHETTI
IN previous generations it was more common for a teenager to become a mum than it was for a woman over 40. But times have changed and there are more new mums in their late 30s and 40s than ever before. Pregnancy among mature mums carries an increased risk and is often a result of a long period spent trying to conceive or fertility treatment. So when conception occurs there can be a little extra anxiety involved. Fitness expert Suzy Clarkson knows only too well the rigours of mature mums. She had her first son Ben when she was 39 after a relatively trouble-free pregnancy, but having a second child proved to be a long, traumatic and exhausting process that was finally rewarded with the birth of Toby last year when Clarkson was 45. Her new book Fit for Birth and Beyond: The Guide for Women over 35 fills a gap Clarkson identified during her first pregnancy. A physiotherapist, Clarkson has a lifelong interest in health, fitness and wellbeing but couldn’t find the advice she needed. “I wanted to make sure that the myths around exercise and pregnancy are completely clarified,’’ she says. Some of those myths and concerns include whether exercise is linked to miscarriage (no), if getting too hot during exercise is dangerous to baby (don’t overdo it and get too hot), and how high your heart rate can get (60-70 per cent of maximum heart rate for women who don’t exercise regularly before pregnancy and 70-80 per cent of maximum heart rate for
Author and physiotherapist Suzy Clarkson, below with husband Tim and sons Ben and Toby, encourages mature-age mothers-to-be to exercise and stay fit.
BENEFITS OF KEEPING FIT ● Fewer medical interventions during labour and delivery and in some cases shorter labour times ● Decreased rates of postnatal depression ● Enhancement of baby’s birth weight ● Improved strength for regular lifting and carrying required with a newborn ● Stronger back muscles to counteract the pull and strain on your back and ligaments as centre of gravity shifts ● Better quality sleep and better ability to deal with insomnia ● Faster recuperation after labour and a more rapid return to pre-pregnancy fitness, body shape and healthy weight
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encourage you, to do exercise and stay fit,” she says. The book contains health and nutrition advice as well as exercise programs for each trimester as the pregnancy progresses. Clarkson says safety is the No. 1 consideration for any mum-tobe when considering exercise. “Talk to your doctor about your fitness plans, get their advice and a good idea is to keep an exercise diary of physical and physiological effects of your activity to motivate you, track
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your progress and to show health professionals. The second consideration is to do the right sort of exercise to prevent injury. Clarkson recommends a mix of cardio, strength, core and low-impact activity such as swimming (particularly in the last trimester) to keep in shape throughout. Fit for Birth and Beyond: The Guide for Women over 35, by Suzy Clarkson, Exile Publishing. RRP $30.
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LONG COURSE n/walk (5km) Monday: 40min ru ttom of your Tuesday: Rest run/walk to the bo Wednesday: 2km m long, medium gradient), 50 chosen hill (200-2 l with a walk/slow jog back hil up s ion tit home four repe 2km run/walk back down in between, Thursday: Rest lk (2km) Friday: 20min wa race or time trial (7.5km) e tic Saturday: Prac Sunday: Rest SHORT COURSE walk (2km) n/ Monday: 15min ru st Re y: Tuesda to the bottom in walk/run (1km) Wednesday: 10m 00m long, medium gradient), l (2 of your chosen hil hill either power walking or up s ion tit three repe down in lk or slow jog back running with a wa lk/run (1km) back home between, 10min wa Thursday: Rest lk (1km) Friday: 10min wa race or time trial (3km) e tic ac Pr : ay Saturd Sunday: Rest
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WE are now less than two weeks from event day and it is time to begin our taper. This is running speak for reducing training to allow your body to absorb the training we have completed over the past few months. The runs set down for this week are shorter, our total mileage only marginally more than race distance. Be strong and stick to the recommended training. When we started the program it may have been difficult for you to commit but I notice that many people get addicted to training and find it difficult to reduce the amount they are doing. I find this amusing, but I worry you won’t be able to back off sufficiently to enjoy the day; what a great outcome. Also this weekend I have set a practice race or a time trial. As the name suggests it will allow you to practise what you intend doing on April 13. About half race distance for both events, it will let you try out your clothes, equipment, pre-race food and drink. I have scheduled it for Saturday but you can swap the weekend runs around if it suits your schedule better. Try and treat it seriously because it is the time to iron out any problems you might have. The practice trial or time trial should be done at the pace you intend to run on the day itself to condition your body to what it will experience. The best place to do this effort is at an actual race, so if you know of a local fun run on this weekend then that would be perfect but stick to the distances I have set. Also remember that it is just a practice run so focus on the things I have mentioned and how you feel during the run rather than worrying about where you finish in the event.
TRAINING: WEEK
regular exercisers). “These concerns still abound especially as older mums are in a very privileged position to be able to carry a baby at that age so sensitivity is often heightened to health concerns. It might make women sit down and do nothing during pregnancy but research shows, and we
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LET YOUR BODY ABSORB ALL OF THE HARD WORK
Despite increased risks with older pregnancy, most mature mothers-tobe are encouraged to exercise, writes Michelle Pountney
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