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One of the programs offered by the NYC Prenatal Fitness Initiative are prenatal water exercise classes at Jackie Robinson Park pool in Harlem and at Riverbank State Park in Hamilton Heights.
By Nancy Bruning
Everyone benefits from appropriate physical activity. But did you know that exercise confers special benefits if you’re pregnant? Exercise helps reduce backaches, constipation, bloating, and swelling; may help prevent or treat gestational diabetes; increases energy; improves mood; improves posture; helps improve sleep; promotes muscle tone, strength, and endurance; lowers maternal blood pressure; reduces swelling; improves post-partum mood, including sadness.
Many pregnant women simply continue their existing exercise routines and modify them as needed. However, if you’re pregnant and new to fitness, you might be reluctant about beginning something new, and have concerns about safety and comfort.
No worries, as my Australian relatives would say.
Thanks to the NYC Prenatal Fitness Initiative, we now have free and low-cost fitness classes for pregnant women in northern Manhattan and the Bronx.
The Initiative is a community-based project that aims to expand the availability of quality, affordable fitness opportunities for pregnant women. It was founded in 2010 by Andrea Bachrach Mata and Marilinda Pascoe.
Marilinda is a Nurse Mıdwıfe (CNM) at NY Presbyterian Hospital and the Rangel Community Health Center in West Harlem. Andrea received training and certification through the American Aquanatal Association while pregnant and has been teaching aquatic fitness for the past 15 years. Marilinda says, “We are a small program with a big idea: We'd like to make fitness programs available to pregnant women who are low income and live in Northern Manhattan and the Bronx. We seek to collaborate with public and private partners to develop a diverse set of free and low cost programs and to establish a model for prenatal community fitness that can be replicated in other parts of New York City and elsewhere.”
The Fitness Initiative currently offers two types of classes:
Prenatal water exercise. This aquatic fitness program blends light aerobics, dance, yoga, swimming, gentle strength training and stretching. Treat yourself and your baby to a safe, relaxing, and invigorating activity—you don’t need to be a confident swimmer to join. Women in all stages of pregnancy are welcome.
Free classes at Jackie Robinson Park pool Tuesdays and Thursdays at 10 AM, July 7th through August 25th. Bradhurst & Edgecombe Avenues, West 145 to West 155 Streets.
Low cost classes (approximately $60 for 7 weeks) at Riverbank State Park, Mondays from 7:15 PM to 8:00 PM starting after July 4th. Riverside Dr. between 144th St & 145th St.
Prenatal yoga: Yoga for beginners and more advanced students with postures modified for pregnancy. Wear light, comfortable clothing and bring water. Wednesdays at 6 PM and Sundays at 12 PM at Bread and Yoga, 4951 Broadway at 207th St. http://www.breadandyoga.com. Women can participate at a reduced rate of $3 plus $1 for mat rental (call, text, or email prior to attending class to access discount).
“Eating for two” and gaining a lot of weight during pregnancy is no longer considered healthy for baby or mom.
According to the Society for Maternal-Fetal Medicine, women who gain too much weight are more likely to have a baby that is large for the gestational age, are more likely to have cesarean delivery, induced labor and gestational diabetes. Studies have shown that babies born to obese women are nearly three times as likely to die within the first month of birth than women of normal weight, and that obese women are almost twice as likely to have a stillbirth. About two out of three maternal deaths in New York State from 2003 to 2005 were associated with maternal obesity, according to the state-sponsored Safe Motherhood Initiative.
Serious business, but the antidote is fun.
Watching what you eat is of course part of the prevention plan. Exercise is the other major part of the equation.
Although studies have not been done that show that exercise prevents weight gain during pregnancy in addition to the above documented health benefits, the hope is that it will also curb weight gain during pregnancy.
The NYC Prenatal Fitness Initiative believes that the “prenatal period is a critical point in the lives of women and their families. Unfortunately, for many women (particularly low income women), it is also a time when access to group exercise programs . . . is extremely limited.” The group hopes to develop additional classes over time to offer NYC residents a range of safe, enjoyable, and accessible programs.
Please contact Initiative co-founders and project directors Andrea Bachrach Mata and Marilinda Pascoe at
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or (646) 831-3903.
Nancy Bruning has a master’s degree in public health, is a certified personal trainer, and is the author or co-author of over 25 books on health and fitness. She also is the Chair of the Friends Committee of the Fort Tryon Part Trust and leads outdoor fitness experiences and weight loss workshops. Visit Nancy’s web site at www.NancyBruning.net, hear her at www.blogtalkradio.com/Nancercize, or email her at
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