PRE/POST NATAL, OLDER ADULTS
Frequently Asked Question — relating to prospective class members who fall into the following categories – Pre-/Post-natal, Older Adults
Pre-/Post-natal, Older Adults
Q. Why do I need to fill out a PARQ Form before I take part in the class?
A. All participants must complete a PARQ Form and check with their G.P. if they are suffering from any of the medical conditions listed. It is the responsibility of the participant to check that it is safe for them to attend a movement and dance class.
Pre-natal
Q. Can I continue to come to class while I am pregnant?
A. If you feel fit and well and have discussed continuing to attend class with your G.P or midwife you can continue to attend classes. However, for the first 12 weeks the advice is to put the baby first and not to exercise, especially if there have been any previous pregnancy difficulties. Pelvic floor exercises are safe to perform during the first 12 weeks. Bring your maternity records with you to each class.
Q. Is there anything I need to be particularly careful of?
A. The changes to your body will mean that your posture will be affected. It is also important not to overstretch while you are pregnant. The hormone Relaxin softens and relaxes the ligaments and overstretching could cause joints to become unstable.
Q. Are there any exercises I shouldn’t do?
Don’t do any exercises lying on your back after the 4th month. You must work at a more comfortable pace, be aware that you may tire more easily and take the easier alternatives that are offered.
Q. I haven’t exercised before, but would like to start exercising. Is this OK?
A. Pregnancy is not the time to join an exercise class for the first time. Suggest the participant attends a pre-/post-natal class until at least six weeks after the birth.
Post-natal
Q. I had a baby six weeks ago and I have had my six week post-natal check. Can I come back to class?
A. Yes, but start gently and progress steadily. Take the easier alternative movements that are offered until your fitness levels improve.
Q. I had a caesarean delivery. When can I return to class?
A. Approximately 8 – 10 weeks afterwards following post-natal check up by GP/midwife.
Q. What exercises are important/safe for me to do?
A. Pelvic floor exercises. Avoid over-stretching for at least five months after birth. Avoid Abdominal Curls if the abdomen ‘domes’ (pushes out down the midline). This means that the abdominal muscles have not fully recovered and this exercise should not be performed.
Older Adults
Q. As I have got older, I am finding it difficult to control my weight. My doctor says I need to do some exercise. Can I join your class?
A. Yes. You may like to come and watch the class before joining in and once you have checked with your doctor that this is a suitable activity, you can take part in the class. Start by taking the easier alternatives that are offered, working at a pace that feels comfortable for you, until your fitness level improves.
Q. Although I am over 60 I have always exercised, but I have arthritis in my knee. Can I still take part in the class?
A. Yes, but avoid any movements or positions that cause pain, and take the easier alternative movements that are offered. If you suffer from rheumatoid arthritis, please check with your doctor again if the condition becomes worse.
Q. Do you need to know that I have had a hip replacement?
A. Yes. It is important that you do not perform any movements that take the leg across the mid-line of the body, e.g. grapevine steps
Q. Do you need to know what medication I am taking?
A. No, because as keep fit teachers, we are trained in first aid but we are not medically qualified. You should check with your doctor in case your medication might be affected by taking part in physical activity, e.g. medication for diabetes
Q. Are there classes specifically for older adults?
A. Yes. They are taught by teachers who have undertaken additional training to learn about the ageing process and how to adapt movements safely to meet the needs of participants with a variety of medical conditions. These classes often include a mixture of seated and standing work.
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The Keep Fit Association, c/o EMDP, Unit 14, Graylands Estate, Langhurstwood Road, Horsham, West Sussex, RH12 4QD -April 2013