BIKING

When biking with a child on board, use a trailer – a rolling ride-along that hitches to the back end of a bike. It is a much safer option than a carrier, a “passenger” seat that sits directly on the bike, because of their added stability. I caution that carriers can decrease a bike’s stability, possibly causing it to topple and injure both the parent and child.

 To further ensure the child’s safety while biking, keep the following tips in mind:

•  The trailer must be equipped with a harness that can be placed over the child’s body. The harness should be complicated enough that the child cannot unhook it or wiggle out of it.
• A screen that covers the front of the trailer will add an extra line of protection against stray pebbles and other flying objects.
• Be sure to select a trailer that has large, bicycle-style tires, which will add stability and ease to your ride.
• Protect your child’s head with a sturdy, adjustable helmet that can be sized to fit properly. If the helmet rests too high, it will expose part of the child’s head, leaving it susceptible to injury.
• Bike only on smooth surfaces for optimal control.
• Only an experienced rider should attempt to bike with a child on-board at all. And even then, the rider should practice with a ride-along trailer for two weeks before riding with a real child – in an effort to get a feel for the strength and coordination necessary to manoeuvre the bike.

JOGGING

If you wish to go for a jog and bring your child along for the ride, the baby jogger is your best option. A baby jogger is a rolling pushcart that a parent can jog behind, using handlebars to manoeuvre. Here are some rules of thumb to consider:

• Make sure the handlebars of the jogger are both large and adjustable, so that they fit comfortably into your hands for complete control. The handlebars should be kept as upright as possible.
• Handbrakes and a locking mechanism are a necessity.
• Look for a jogger with a good shoulder harness to keep the child secure.
• Large, bicycle-style tires offer more control and stability.
• A screen over the front of the jogger adds to its safety by deflecting stray flying objects.
• Jog only on smooth surfaces.

WALKING OR HIKING

Backpack-Style and Front-Side Baby Carriers

For parents who prefer walking or hiking with their little ones, a backpack-style or front-side baby carrier could be for you. However, that there are risks involved with carrying an infant on your back in a backpack-style carrier as the cervical spine (neck) of a child less than one year old is not fully developed. It is important at that age that the head does not bob around. The backpack-type carrier is not ideal because the parent cannot watch to make sure the child’s head is stable. A front-side carrier is better for a very young child. I do not recommend carrying babies younger than three months in these types of carriers and only for short period of time as they may increase the risk of sponylolisthesis – small stress fractures in the vertebrae – due to the excessive compressive loads on the developing spine.

Think about the following:

• A backpack-style or front-side carrier decreases a parent’s stability when walking or hiking. It is critical that a parent gets into shape before attempting to use one of these products.
• Since these carriers will change the feel of walking or hiking quite a bit, beginner walkers or hikers should not use them.
• If using a backpack-style or front-side baby carrier, make sure to select one with wide straps for your shoulders and waist. This will help distribute the carrier’s weight evenly. The shoulder straps should fit comfortably over the centre of your collarbone.
• The carrier should include a harness to keep the child stable.
• Once you place the child in the carrier, check to make sure there is no bunching of material against the child’s body, particularly on the back, buttocks and spine. Isolated, uneven pressure like this can produce blisters or pain.

Baby Slings

The “baby sling” is becoming more and more popular for its versatility of positions and comfort. But if you wish to use a baby sling, keep in mind that it is intended only for very young infants and follows these tips:

• A baby can become very hot inside the sling, so be mindful of the temperature around you. Also, make certain the baby’s breathing is clear and unobstructed by the sling’s material.
• Never run or jog while carrying a baby in any backpack-style carrier, front-side carrier or baby sling. A baby’s body is not adjusted to the cyclic pattern that is a part of running and jogging. This motion can do damage to the baby’s neck, spine and/or brain.

TAKE CARE OF YOURSELF

Finally, don’t forget about your own health and comfort. When lifting a child to place him or her into a trailer or jogger, exercise caution. Don’t bend from the waist, but begin in a 3-point squat and implement a two-stage lift that consists of a) pulling the child up to your chest and then b) lifting straight up with your leg muscles. Stay as close to the car seat or trailer as possible and place the child into it without reaching, stretching or twisting. The further the child is from your body, the more strain you will place on your spine and musculoskeletal system.

For more information on preventing and treating back injuries in yourself and your child, contact Dr. Stacey Rosenberg at Gibsons Chiropractic (604) 886-7080 or your local family chiropractor.

Benefits

You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment.

A sedentary lifestyle has debilitating influence on people’s health as they age. Exercise is imperative or as the old saying goes: “if you don’t use it, you lose it!” Walking accomplishes all of the following and more:

• Improves cardiovascular endurance
• Tones muscles of the lower body
• Burns calories:  about 80 if walking 2 miles per hour, and about 107 if walking 4 1/2 miles per hour
• Reduces risk of heart disease

Shoes

The first item of business when beginning your walking program is to select the right pair of shoes. I recommend the following tips: Make sure the shoes you purchase fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking. Avoid high-top shoes that often cover the entire ankle, limiting your foot’s ability to move freely and naturally. Opt instead for shoes that offer your ankle a fuller range of motion. Select shoes with plenty of cushioning in the soles to absorb the impact of your walking. If you suffer from excessive pronation, fallen arches or other biomechanical problems with your feet, consider getting custom-made orthotic supports. Pregnancy can make the arches stretch and drop more from the effects of the hormone Relaxin, as well as from the weight gain and altered biomechanics (the classic ‘pregnancy waddle’) so it is extra important to ensure you are wearing proper, supportive footware when you are exercising while pregnant.

Getting Started

Walking just 12 minutes every other day can offer important health benefits. Walking 20 minutes every other day is even better. In order to increase your longevity, try to eventually work up to 30 minutes, five days per week. The following tips should help you get started safely and smoothly:

• Move your arms freely, in coordination with the opposite leg.
• Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which, in turn, will cause you to carry your weight improperly.
• Don’t carry weights or dumbbells while walking. They’re better used as a separate part of your exercise regimen. If you do carry weights while walking, be sure that they are light enough that they do not interfere with the “rhythm” of your arms and legs; in order to counterbalance the body, when your right arm moves forward, the left leg should be moving forward, etc.
• Expect a little soreness in the thighs and calves for the first week or two. If you experience more than minor soreness, check with your Doctor of Chiropractic.
• Walk briskly, with “purpose.” Simply “sauntering,” while relaxing and enjoyable, is not an effective form of cardiovascular exercise.

Keep in mind that, if you have not previously been physically active, you should consult your doctor before beginning a new exercise program. Begin slowly with a walk of perhaps half of a mile at a pace that does not cause discomfort. Continue this for about two weeks, then start to increase the pace and length of time walking. Eventually – depending on your age – you can build your “target” heart rate/pulse to either 120 beats per minute or, if younger, as many as 140 beats per minute. For the average adult, a heart rate of 120 beats per minute would require walking at about 2 miles per hour, while a heart rate of 140 beats per minute would require a pace of 4 ½ miles per hour. Click here for more pregnancy exercise tips.

Surfaces

Some walking surfaces are better than others on your musculoskeletal system. Walking on a cushioned or rubberized track is ideal, because the cushioning of this type of track absorbs most of the impact of your walking. Many recreation centers offer this type of track free of charge.

Grass is another good surface, but watch out for hidden dips or holes in the ground. Walking on a surface with no give, such as concrete or a mall floor, is not your best choice, because this type of surface will not absorb much of the impact your body will experience. If you do choose to walk on such a surface, be extra careful to select highly cushioned shoes.

Strollers

Strollers are great for giving your back a break from carrying your little one – when you use them properly. As you walk behind the stroller, your elbows should be slightly bent, back straight. Imagine a fishing line pulling you up from your sternal notch (the bump on the upper part of your breastbone). This will make your chest come up and your shoulders come down with your chin tucked in. Ideally, your stroller should have adjustable handles so that you, your spouse and other caregivers can easily raise or lower the handles to waist level – the optimal position for ergonomic ease. In case you’ve inherited a stroller with fixed handles that are too low for your comfort, check your favourite baby supply store for handle extenders.

Now that you’ve nailed the stroller walk, don’t blow it by bending over to transfer baby in and out. Instead of hunching your back, kneel on one knee to get down to baby’s level, and then straighten your legs to stand up. When you need to free up your arms, front carriers or slings come in handy. As with everything else, just be sure not to overdo as this can cause neck and shoulder strain.

Hydration

Drink 8-10 eight-ounce glasses of water a day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. (Coffee, tea, soft drinks and alcohol are diuretics (dehydrators) – don’t substitute them for water,  especially when you are pregnant). If you perspire during walking, you may need to drink even more.

Pain and Injury

While you may experience pain or injury in a particular area, such as a knee or a hip, the root of the problem may lie somewhere else. Injuries of this nature are not regional, or isolated, but often systemic. A problem in the foot or ankle can create an imbalance in every step, leading to discomfort or injury that moves to the knees, hips, low back, or elsewhere. If you suffer from pain beyond typical muscle soreness, your Doctor of Chiropractic can diagnose and treat your pain or injury and get you back into the swing of your walking routine.

Your Doctor of Chiropractic can also help customize a wellness program that is right for you and has the expertise to help keep you in the mainstream of life.

Dr Rosenberg Pregnancy Side Profile

1. Eat Well! Strive to take in approximately 200 extra calories per day, mainly from high-quality sources of protein – eat 3-to-4 servings of meat and protein alternatives every day. [1] Consume 3-to-4 calcium-rich foods (from dairy and/or non-dairy sources) daily. Get in at least five (5-to-10 is preferable) servings of fruits and vegetables each day, including two servings of fresh, green veggies, two servings of fruits or vegetables containing vitamin C (to promote iron absorption, boost immune function, improve protein synthesis, and decrease your risk of pre-eclampsia[2]), and at least one red, orange or yellow fruit or vegetable per day. Drink 6-to-8 glasses of pure water daily, and avoid pop/soda/soft drinks and juice as they can lead to excessive weight gain and may have harmful effects on the foetus. [2] Salt your food to taste. Use mainly olive oil for cooking and in your salads and avoid consuming products containing harmful hydrogenated oils and trans-fats. Supplement your diet by taking a pre-natal vitamin containing at least 0.4 mg (400 mcg) of folic acid and 20-to-60 mg of iron. Also consider taking fish oil to increase your consumption of Omega-3 essential fatty acids or incorporating at least 5 ounces of cooked fish per week. [3]

2. Exercise! Get regular, moderate, low-impact exercise. Research shows that regular exercise improves mood, enhances well-being, reduces stress, and contributes to a heavier, healthier baby and on-time delivery. Regular exercise prevents excessive weight-gain, can help prevent gestational diabetes and helps build the stamina needed for labour and delivery. [2] And do specific Kegel exercises to prepare and tone the pelvic floor muscles for delivery. (To do Kegels, contract the muscles around your urethra, vagina, and rectum (imagine you’re trying to prevent yourself from urinating). Hold for several seconds, then release. Repeat in sets of 10, several times each day).

Some pregnancy exercise tips:

• Don’t exercise for longer than 30 minutes at a time.
• Always include a warm-up and a cool-down period (in addition to the 30 minutes of exercise).
• Avoid forced, passive stretches, such as reaching for your toes or doing hamstring stretches. Pregnancy hormones make your joints looser, so overstretching – which can cause a muscle injury – is a greater risk during pregnancy. Also, avoid sudden jerking or bouncing movements or quick changes in position.
• Limit aerobic activity to the low-impact variety, especially if you weren’t exercising regularly before getting pregnant. Brisk walking, swimming, and riding a stationary bicycle are good choices.
• Measure your heart rate at peak activity to be sure you are not exceeding 140 beats per minute.
• Avoid overheating: Drink plenty of water, and don’t exercise in hot, humid conditions.
• Avoid activities that put you at high risk for injury, such as horseback riding or downhill skiing.
• Avoid sports in which you could get hit in the abdomen.
• Especially after the third month, avoid exercises that require you to lie flat on your back.
• Never scuba dive because it can cause dangerous gas bubbles in the baby’s circulatory system.
• And remember; always check with your health care provider before starting any new exercise routine during pregnancy.

3. Reduce Stress! Pregnancy can be a time of great anticipation and heightened emotions. Take regular deep breaths, take a prenatal yoga class, practice meditation, practice pre-natal bonding and visualisation, say daily affirmations (including birth affirmations), remember to take special time just for yourself to reflect on your pregnancy experience and consider keeping a journal of your thoughts during this exciting time. Get a relaxing pregnancy massage, chiropractic adjustments and regular exercise. Talk to a trusted friend or family member, and make sure you have a support system in place for after the baby is born. And remember to have (or find!) a sense of humour about all the changes taking place physically, mentally and emotionally as you prepare to welcome this new life into your family!

4. Educate yourself! Prepare for your baby’s birth and delivery. Think about the type of birth you would like to have, find out about all the different options and then put it into a birth plan. [4] Interview your prospective pregnancy health care provider with your birth plan in mind and choose the one you feel the most comfortable with – who will honour and support your choices and preferences – do not just settle for who is available! Read lots of books, take Lamaze, Bradley Birth, Spirit of Childbirth, or Hypnobirthing® classes to get better informed. Practice your Kegels, perineal massage (in the last trimester), relaxation and birth breathing, and birth visualisation and relaxation exercises. Knowledge is power!

5. Get adjusted! Regular chiropractic care by an experienced prenatal chiropractor has been shown to prevent and treat pregnancy back pain, sciatica and in-utero constraint by ensuring that your pelvis can open easily during labour and that your pelvic bones, muscles ligaments and nerves are in a balanced state. Chiropractic care has been shown to shorten labour times (24% in first time pregnancies, 39% in second or third pregnancies); reduce the need for analgesics (pain medication) by 50% in labour; and furthermore, 84% of women report relief of back pain during pregnancy. Chiropractic care has also been shown to increase breast milk production and breastfeeding comfort. [2]

[2] All references available in Natural Pregnancy, Natural Baby – Natural Remedies for Pregnancy, Birth and Post-Partum Discomforts by Dr. Stacey Rosenberg (© 2008, Xlibris Corporation, USA).

[3] Increased fish consumption is linked to increased foetal intelligence and birth length as well as decreased risk of maternal depression. See www.mercola.com and http://www.hc-sc.gc.ca/fn-an/pubs/nutrition/omega3-eng.php for references as well as a list of the fish containing less environmental toxins such as methyl mercury that are considered safe for consumption during pregnancy.

[4] www.birthplan.com is a great resource to get you started.