This information is based on a WebMD Medical Reference: What are the Benefits of Exercise? Research has proven that exercise is an effective, but often underused, treatment for mild to moderate depression. Regular exercise has been proven to: Reduce stress, anxiety, and depression Boost self-esteem Improve sleep Exercise also has these health benefits: Strengthens the heart Makes the body better able to use oxygen Builds energy levels Lowers blood pressure Improves muscle tone and strength Strengthens and builds bones Helps reduce body fat Makes you look fit and healthy It appears that any form of exercise can help depression. It is always a good idea to receive MEDICAL CLEARANCE from your doctor before starting an exercise program, especially if you have been inactive or have a history of medical problems.  In fact, part of a FREE FITNESS ASSESSMENT determines whether you need medical clearance.   How Much Exercise and How Often? First, determine your goals.  Do you want weight loss, muscle strength, improved flexibility, etc.  A program designed by a professional trainer will give you all of these benefits and more.  Next, find an exercise that you enjoy.  Biking, running, treadmill, rec sports.  Anything will do.  Finally, determine whether you want to go it alone, get a workout partner or do group exercise.  Many people do a combination of all three.    To get the most benefit from your exercise program, you should exercise at least 20 to 30 minutes, three times a week. Current studies suggest that four or five times a week is best. If you are a beginner, exercise for 20 minutes and build up to 30 minutes. EXERCISE AND PREMENSTRUAL SYNDROME This information is based on research sponsored by Blue Cross/Blue Shield of Massachusetts: How effective is exercise in relieving PMS symptoms? A few preliminary studies have found that regular exercise can ease some of the pain and stress that you may have each month during the week or two leading up to your period. In one trial, researchers at the University of British Columbia in Vancouver had eight previously sedentary women work up to running 12 miles per week over six months. At the end of the study, the runners reported less breast tenderness, bloating, and moodiness before their periods. Six normally active women who did not increase their level of exercise felt no changes in their usual premenstrual symptoms. Another study found that women who exercised regularly felt less pain and depression before their periods than nonexercisers. Unfortunately, no studies have looked at how exercise might help women with severe premenstrual syndrome, a clinical disorder in which women find themselves plagued each month by pain, headache, cramps, depression, and fatigue, among other symptoms. How does it help? Exercise is a great stress-buster. It also boosts your metabolism and improves your circulation. When you get your blood moving, it carries oxygen and nutrients to the cells more efficiently, so you feel less sluggish. But don't go overboard; extremely vigorous workouts (such as doing step aerobics for two hours a day) may exacerbate rather than relieve some symptoms. Aerobic activity can also produce brain chemicals known as endorphins that boost your mood and give you a sense of control and well-being, which could help ease the anxiety, depression, and mood swings you may experience each month. Some researchers even think endorphins in the bloodstream can stabilize your blood sugar and cut your cravings for sweets. What kind of exercise works best? Moderate aerobic activities like walking, jogging, biking, and swimming for about 30 minutes five times a week may be your best bet. One three-month study of 23 women found that those who participated in an aerobic exercise program saw more improvement in their premenstrual symptoms, particularly depression, than those who did strength training. Yoga can also be helpful. Its combination of gentle stretching, breathing techniques, and meditation can help ease muscle tension, focus your mind, and decrease moodiness. Pregnancy Exercise Issues    The American College of Sports Medicine endorses the health benefits of activity for pregnant women and their fetuses. The published report is based on findings from a national panel of scientific and clinical experts who evaluated numerous published studies.  The report is based on the most current research, which clearly suggests long-term benefits from physical activity for both the mother and her baby. It is the consensus of the expert panel that exercise during pregnancy and the postpartum period: Reduces Risk of Preeclampsia This condition is marked by high blood pressure, proteinuria (protein in urine) and edema in the mother, which makes her more likely to experience metabolic disturbances during this time similar to those with coronary heart disease and chronic hypertension. Treats or Prevents Gestational Diabetes Gestational diabetes is a form of diabetes during pregnancy, related to a shift in hormones causing insulin resistance and high blood glucose. Exercise is considered an adjunctive therapy for this condition. Helps Manage or Alleviate Pregnancy-Related Musculoskeletal Issues Exercise and previous physical fitness can help manage low-back pain, pregnancy-related urinary incontinence, abdominal muscle disturbances and joint and muscle injuries. Links Breastfeeding and Postpartum Weight Loss Weight loss can occur through moderate exercise and calorie restriction without negatively affecting breast milk production and infant growth. Positively Impacts Mood and Mental Health Many women experience negative mood symptoms during pregnancy and the postpartum period. Exercise has been shown to improve mood, increase vigor, reduce fatigue, stress and anxiety, decrease symptoms of negative mood and depression, and improve self-concept. RESISTANCE AND CARDIO TRAINING DURING PREGNANCY While maintaining health and fitness during pregnancy is important, the mother should wait until after the pregnancy to make significant improvements in fitness levels.  Weight Gain During Pregnancy The amount of weight a woman should gain during her pregnancy depends on her weight prior to becoming pregnant. Excess weight gain and failure to lose this weight six months postpartum are predictors of long-term obesity. Weight Gain Norms during Pregnancy Normal weight prior to pregnancy: 25-32 lbs. Overweight prior to pregnancy: 15 lbs. Underweight prior to pregnancy: 40 lbs. Exercise Risks For Pregnant Women Physician approval for exercise is always required for pregnant women.   Risks for the mother include hypoglycemia (low blood sugar), fatigue, and muscoskeletal injuries. The baby is at risk for hyperthermia (overheating) and decreased uterine blood flow. The mother should stop exercising before fatigue sets in and follow the recommended guidelines for exercise mode, frequency, intensity, and duration. Should any of the following warning signs occur, exercise should be discontinued and the mother should consult her physician. Exercise Warning Signs during Pregnancy Vaginal Bleeding     Muscle Weakness Shortness of breath prior to exercise Calf pain or swelling Dizziness Preterm Labor Headache Decreased Fetal Movement Chest Pain Amniotic Fluid Leakage Some pregnant women should not exercise. Women that have cardiac disease or restrictive lung disease may not be able to exercise. Pregnancy-induced hypertension, an incompetent cervix, intrauterine growth retardation, second and third trimester bleeding, and premature rupture of membranes are conditions that will make exercise inappropriate. Exercise Modes Walking, stationary cycling, and swimming are popular exercise modes for pregnant women. Women who were participating in resistance training prior to pregnancy should continue to do so. Light to moderate weights with high repetitions should be used (e.g.- 12-15 reps) to maintain muscle function while preventing excessive stress on ligaments and joints. It is recommended that women who were not engaging in resistance training prior to pregnancy wait until postpartum to begin. Activities such as racquet sports, basketball, and softball should be avoided because they can increase the strain on muscles, tendons, and ligaments, and may also pose a risk to the baby (e.g.- ball hitting the abdomen). For many of the same reasons, all high-impact activities should be avoided. Stretching should be gentle and static to maintain joint flexibility. In the second trimester, the supine position (on your back) should be avoided at this time. During the third trimester, aerobic exercise may need to be limited to stationary equipment, walking, and swimming due to alterations in the center of gravity and balance. Limiting resistance training to selectorized machine use is recommended once center of gravity and balance has been altered.   Exercise Frequency Exercising 3-4 times per week is recommended for pregnant women. Recent research indicates that women who exercise five or more times per week have substantially increased odds for a low birth weight baby. Pregnant women who exercised two or fewer times per week have modestly increased odds for a low birth weight baby. Exercise Intensity Past guidelines called for 140 BPM as the maximum exercise heart rate during pregnancy. While this is a good general guide for the average age of a pregnant woman performing moderate intensity exercise, it does have some limitations. It doesn’t take into consideration those who have been exercising prior to becoming pregnant. A pregnant woman who was exercising prior to being pregnant would likely tolerate a higher exercise intensity better than someone who was previously sedentary. It also doesn’t take into consideration the large variations in age. There would be a significant difference in exercise heart rate between a 19-year-old pregnant girl and a 40-year-old pregnant woman. The primary concern with exercise intensity during pregnancy is blood flow to the baby. With increasing exercise intensity, increased blood flow to the working muscles could decrease blood flow to the baby and in turn, oxygen levels. An appropriate guide to use is a fairly light to somewhat hard rate of perceived exertion. The mother should be able to talk while exercising (known as the talk test). Exercise Duration The standard recommended exercise duration during pregnancy is 30-40 minutes. However, on some days, fatigue may occur earlier than others. The duration of the session should be determined by how the mother feels that day. Nutrition At least 300 additional calories per day are required for exercise during pregnancy to supply the mother will additional energy and avoid compromising the growth of the baby. A carbohydrate-rich pre-exercise meal should be consumed and fluids should be consumed before, during, and after exercise. Conclusion Exercise during pregnancy has many benefits. Even women who were previously inactive can safely engage in an exercise program once cleared by their physician. Following these recommended guidelines will help maintain health and fitness while minimizing exercise risks associated with pregnancy. POST-PREGNANCY EXERCISE When beginning an exercise routine after your pregnancy, it is extremely important that you take it very slow. Your body is still recovering from the ordeal it just went through. Do not start exercising again until you feel steady again. Many women wait until after their six week postpartum checkup to start exercising again, but if you are feeling ready before then, you may be able to start sooner. Be sure to talk it over with your health care provider before starting any exercise routine. Here are a few very easy post pregnancy exercises. Pelvic Floor Strengthener Lie down on your back with knees bent and feet flat on the floor Tighten the muscles of your vagina as if you were trying to stop the flow of urine when going to the bathroom Hold for a count of 5, then release This exercise is great for improving circulation in your pelvic region, as well as keeping your vaginal canal in good shape. Head and Shoulder Raises Lie down on your back with knees bent and hands behind your head Flatten the small of your back against the floor by tightening your abdominal muscles. Take a breath and as you exhale, slowly raise your head and shoulders off the ground. Be sure not to pull on your neck with you hands. Lower yourself slowly and repeat the sequence eight to ten times, being sure to keep the small of your back pressed against the ground the whole time. Pelvic Tilt Lie down on your back with knees bent and feet flat on the floor. Take a breath in and allow your abdomen to expand. As you exhale, lift your tailbone toward your navel, while keeping your hips on the floor. At the top of the tilt, tighten and release your buttocks. Repeat these steps eight to ten times. The most important thing to remember when getting back into an exercise routine is to take it slowly. These gentle exercises will help get you started. You may want to include some light cardiovascular exercise, like walking, swimming, or light weight training. IF YOU ENJOY WORKING OUT AT HOME BECAUSE OF THE CONVENIENCE AND/OR COST SAVINGS, THEN I CAN HELP YOU.  YOU DON'T NEED ANY EQUIPMENT.  I PROVIDE EQUIPMENT AT EACH SESSION.  I TRAIN MOST CLIENTS AT THEIR HOMES, A PLACE THEY DESIGNATE OR ONLINE.  CALL 512-289-8879, OR EMAIL TO SCHEDULE YOUR FREE FITNESS AND NUTRITION ASSESSMENT!

Centers For Disease Control and Prevention, 2003 Stats

All Races, Females	Percent*
1. Heart disease	28.0
2. Cancer	21.6
3. Stroke	7.7
4. Chronic lower respiratory diseases	5.3
5. Alzheimer's disease	3.6
6. Diabetes	3.1
7. Unintentional injuries	3.1
8. Influenza and pneumonia	2.9
9. Kidney disease	1.8
10. Septicemia	1.5

White Females, All Ages	Percent*
1. Heart disease	28.1
2. Cancer	21.6
3. Stroke	7.7
4. Chronic lower respiratory diseases	5.7
5. Alzheimer's disease	3.9
6. Unintentional injuries	3.1
7. Influenza and pneumonia	3.0
8. Diabetes	2.8
9. Kidney disease	1.6
10. Septicemia	1.4

Black Females, All Ages	Percent*
1. Heart disease	27.9
2. Cancer	21.1
3. Stroke	7.6
4. Diabetes	5.2
5. Kidney disease	2.9
6. Unintentional injuries	2.8
7. Chronic lower respiratory diseases	2.4
8. Septicemia	2.4
9. Influenza and pneumonia	2.1
10. Alzheimer's disease	1.8

American Indian or Alaska Native Females, All Ages	Percent*
1. Heart disease	19.6
2. Cancer	17.6
3. Unintentional injuries	8.8
4. Diabetes	6.9
5. Stroke	5.1
6. Chronic liver disease	4.2
7. Chronic lower respiratory diseases	4.0
8. Influenza and pneumonia	3.4
9. Septicemia	2.3
10. Kidney disease	2.1

Asian or Pacific Islander Females, All Ages	Percent*
1. Cancer	27.1
2. Heart disease	24.4
3. Stroke	10.3
4. Unintentional injuries	4.1
5. Diabetes	3.9
6. Influenza and pneumonia	3.0
7. Chronic lower respiratory diseases	2.3
8. Kidney disease	1.8
9. Alzheimer's disease	1.5
10. Hypertension	1.4

Hispanic Females, All Ages	Percent*
1. Heart disease	24.9
2. Cancer	21.1
3. Stroke	6.7
4. Diabetes	5.9
5. Unintentional injuries	4.7
6. Influenza and pneumonia	2.8
7. Chronic lower respiratory diseases	2.7
8. Alzheimer's disease	2.2
9. Perinatal conditions	2.2
10. Kidney disease	2.0