As soon as you hear the impending pregnancy good news, the topmost suggestion received from people is to take care of yourself and get proper rest. Well, it’s not entirely wrong because you must take proper care of yourself during all trimesters of your pregnancy, but it doesn’t mean you have to stay inactive all day.
Working out can actually prove to be really helpful during and after the pregnancy. We all know exercising daily is good for our health and a pre-natal workout is just as important. Exercising during pregnancy has many benefits, and you can find pre and post natal personal training programs focused on exercises best suited for you.
Until and unless your doctor has forbidden you from any kind of physical activity, it is always good to consider working out for at least 20-30 minutes every day. It is not only helpful in maintaining a proper posture, but it is beneficial post pregnancy too. For many years, there has been a myth that working out during pregnancy may result in complications during the pregnancy. However, researchers have turned down this theory. Pre-natal exercises are good for the baby as well as for the mother but make sure to do it carefully and preferably under supervision.
Here are some of the major benefits that you can reap from pre and postnatal training sessions.
Improve energy levels
No doubt pregnancy can drain your energy levels. However, working out every day can prove to be really beneficial for boosting up your energy levels and helping to increase energy throughout the day. Prenatal exercises improve your cardiovascular system this way you don’t feel tired very often. You can do your daily routine tasks without easily getting tired or drained.
Helps you getting better sleep
During pregnancy, most women can experience sleepless night, uneasy sleeping, and difficulty in finding the right position to sleep. By involving yourself in physical activities and exercises you are bound to sleep early. Exercising can be tiresome especially for pregnant women this helps you in getting better sleep at night.
Lower pregnancy-related risks
According to research done in 2017, women who exercise regularly during pregnancy are less likable to have risks that come with gestational diabetes. Moreover, you can surely avoid a C-section by staying active during pregnancy. Staying active and exercising during the pregnancy can fairly reduce the chances of undergoing a C-section. Cesarean delivery needs more aftercare and the recovery time is also more as compared to a normal delivery. Pre-natal exercises can definitely be very beneficial for you to avoid some of the complications during the pregnancy.
Lesser weight gain
We all know that losing pregnancy weight is not that easy in fact it can be quite stubborn. Women who exercise during pregnancy do not tend to gain a lot of weight. But this does not mean that you won’t gain weight however weight gain in inactive pregnant women is higher. Regular exercising helps in building muscles and burning fat, and as a result, you do not gain excessive weight which is very difficult to lose after the pregnancy.
Quick post-delivery recovery
Staying active and working out during the pregnancy and exercising will be beneficial for you during the pregnancy but will also help in faster recovery after the delivery. When you perform exercises during the pregnancy you are improving your fitness levels. As a result, you are able to recover faster. A study done in 2012 reveals that women who worked out or participated in some kind of physical activity during the pregnancy recovered faster post the delivery.
Mood swings are very common during the pregnancy; in fact, pregnant women are more prone to depression, moreover, one in two pregnant women report some kind of depressed and anxious behavior during the pregnancy. This is very common and you can do a lot to stay away from depression during the most memorable time of your life. Many women notice a change in their moods after exercising. A prenatal workout is one of the best ways to stay fit and keep yourself away from pregnancy-related anxiety and depression as exercising keeps you busy and on the run.
Pregnant women who involve in moderate exercising since the beginning of their trimester deliver healthier baby. In fact, mothers who indulge in prenatal exercises tend to have quicker mid-trimester growth rate, the baby is also nourished than those pregnant women who have a sedentary lifestyle. So it is always a good choice to work out and stay active during the pregnancy.
There are a number of benefits that pregnant women can reap from indulging in prenatal exercises. All in all, it is very beneficial for the baby and the mother in particular. However, if it is your first pregnancy make sure you are working under the supervision and also ask your doctor prior to deciding to workout daily. Until and unless there are some complications involved in the pregnancy medium intensity workout, it is always a good choice along with staying active make sure to have a balanced diet.
Unpacking the Historical Relationship of Racism and Ableism
A key part of anti-racist social work practice is engaging in the art of reflection as we consider the person in the environment. This also involves being aware of the larger social context in which we live and practice. The social context can, for some people, include experiences of racism and ableism. Recently, I wrote about the symbiotic relationship between racism and ableism and why social workers should care about it. Now, I want to take a step back and look at the historical context that leads us to where we are today with the relationship for disabled people of color. Through the consideration of history, we can understand how to better move forward with integrity as anti-racist social work practitioners.
As the poet Maya Angelou said “History, despite its wrenching pain, cannot be unlived, but if faced with courage, need not be lived again.” So what are the historical roots of this relationship between racism and ableism? Let’s explore.
Historical Roots of Ableism and Racism
We began to see the interaction between ableism and racism way back in our nation’s history. Let’s look at four examples to make this relationship clear. During slavery times, slaveowners conjured up the idea of drapetomania, the alleged psychosis that was experienced by runaway slaves which in retrospect was emblematic of the interaction of ableism and racism. This is an example of how race is pathologized to create racism. In other words, people of color were treated in specific oppressive ways in order to create barriers and conditions that resulted in the origination of disability categories. In reflecting on drapetomania, Isabella Kres-Nash points out that “the concept of disability has been used to justify discrimination against other groups by attributing disability to them.” Of drapetomania specifically, Kres-Nash says this is an example of a “disability being created by people in power in order to preserve social order” all of which occurred in a racialized context during slavery.
Moving into the 19th century, we can point to the popularity of phrenology, a pseudoscientific technique originally developed in the late 1700s which purports to determine an individual’s character and abilities (and therefore, alleged superiority). This could be deduced from the size and shape of various bumps on a person’s head. Phrenology, among other things, was used to justify the practice of slavery, as was depicted in the film Django, Unchained. Although this pseudoscience has long been discredited, this technique is considered a precursor to modern neuropsychology and rears its ugly head once in a while in current-day conversations about the use of technology and facial recognition (which is known to be much less accurate for people of color).
If we look to more recent times, such as the turn of the 20th century, we can see connections between racism and the ableist Eugenics movement which sought to breed a perfect human race through a form of “scientific racism.” This movement often targeted what were known as “feebleminded” people (now known as intellectually and developmentally disabled people), among others, for sterilization, many of whom were people of color. In his discussion on the treatment of African American and Black “feebleminded” people, historian Gregory Dorr says “African Americans had become the targets of extra-institutional and extra-legal sterilizations, reflective of a more general southern racist view that it was necessary to further protect the white race itself from black folks.” Thus, scientific racism is a prime example of the relationship between racism and ableism.
An Unusual Island in Maine
In the early 1900s, what transpired with the inhabitants of Malaga Island in Maine is also emblematic of the relationship between racism and ableism. This small coastal island was a multiracial fishing community originally founded by an ex-slave. While inter-racial marriage was illegal, the community apparently allowed people to live and let live in this regard. It is said that many of the inhabitants of the island were “feebleminded” or intellectually and developmentally disabled, as we would now say. Whether this is accurate is unknown. As the Eugenics movement gained popularity and as the value of Maine’s coastal islands became more clear as potential tourist destinations, state government officials issued an eviction order to all of the Malaga residents – of all races and ethnicities. All residents who had no place to go were to be placed in the Maine School for the Feebleminded, where some were eventually sterilized and lived out the rest of their lives. The price of miscegenation was banishment from a happy community due in large part to ableism and racism.
An Inextricable Link
These four historical lessons give us some important context for what we may see in social work practice today. So, to put it all together, when we look at how structural racism works, we see the ways in which it has pathologized Black and Brown bodies for the purpose of keeping the White status quo in place. We can see how a society that benefits from structural racism is simultaneously responsible for facilitating environments that promote the development or highlighting of disability. These historical situations set the foundations for present day scenarios in which racism and ableism interact regularly – in our criminal justice system, in our education system, in our health care system, in our child welfare system and beyond.
How can you learn from this history and move on in a positive direction? Your job is to reflect on the ways in which the past plays out in the present day, and to identify the ways in which you can disrupt the powerful relationship between ableism and racism in your social work practice. Here are five steps you can consider taking today as an equity-minded social work practitioner:
- Become aware of all of your client’s social identities, think about disability as an identity, not just race.
- Use data to identify inequitable processes and outcomes based on both race and disability.
- Reflect on the differential consequences of social work practices on people and communities based on race and disability.
- Exercise agency to produce equity across racial and disability groups.
- View the practice context as a potentially oppressive and marginalizing space and self-monitor interactions with clients/patients/constituents of different racial and disability social identities.
Sexual Education & Disability: Why it Should Matter to Social Workers
What do you get when you mix the taboo nature of discussing sexual intimacy with the social stigma surrounding intellectual and developmental disabilities? The answer: a heck of a lot more problems than you might think. Sexual education in the school setting is already a hot-button issue for non-disabled students. But when students with intellectual and developmental disabilities are introduced into the mix, so too are the ableist stigmas we all hold.
I would like to start this piece with a brief exercise one of the health teachers at my high school conducted at the beginning of sex ed. Repeat after me: Penis. Vagina. Penis. Vagina. Why do you think she would make a room of teenagers yell these words in school? Isn’t that inappropriate? If you think it is, you proved my point from earlier. Sexual intimacy and anything loosely related to sex are currently incredibly taboo topics. To help break down the air of discomfort surrounding such topics, that health teacher did something many are afraid to do: she spoke openly and encouraged others to follow suit.
One could argue these topics are not to be spoken about simply because we are taught to not speak about them. A child can ask why their anatomy is different from their siblings, but they will often be met with shushes or roundabout answers. In many cases, there is no reason for this reaction other than traditional values. Those same values are often times what causes conflict in regard to sexual education in public schools.
My sex ed experience at a public school was mediocre at best. Genitalia, STIs, and contraceptive methods were discussed. Consent was not taught nor were the proper ways to actually engage in sex, just that if we did it we should do it safely. This was not the most educational experience. And if this is what I received, what is the experience of children and adolescents with intellectual and developmental disabilities?
The Institutional Deficit
Working in a behavioral school for boys with emotional, developmental, and intellectual disabilities yields an interesting perspective. These students are taught the same subjects most other students in the country are taught just with more academic and therapeutic support. However, they are not always provided with a health class.
I worry greatly about this institutional deficit, partly due to my own ableism. These students are receiving very little, if any, sexual education during the school year from our faculty and who knows what they see on the Internet and what their families and friends are telling them. As they get older and begin to develop their curiosity, I am worried that they might not always have a reliable source of sexual education. With that, the concept of consent is often discussed but not in the context of intimacy. I don’t know if the connection between consent and sexual activities has been made or if it ever will be in this school setting. I don’t know if some of these students would understand the magnitude of these topics. I’d like to think these kids can do anything, but from what I’ve seen I don’t know if I would feel confident in their understanding. I wish I could feel otherwise.
Individuals with an intellectual or developmental disability are seven times more likely to experience sexual assault than non-disabled people. In many cases, the perpetrator is another individual with an intellectual or developmental disability. Ableism likely prevents people from thinking this to be possible. Common stereotypes around this population convince the non-disabled community that these individuals can do no wrong and are by default sweet and innocent. Of course, this is not realistic. Another ableist stereotype, as seen above, is the incapability of this population to understand topics related to sexual education and sexual intimacy. Like the non-disabled community, however, individuals with an intellectual or developmental disability prove that idea wrong.
Why This Matters to Social Workers
So, if people with intellectual and developmental disabilities are able to learn about sexual education, and learning about sexual education dramatically decreases instances of sexual assault, then what is the reason for this population to not receive sexual education? The signs point towards ableism held by those in helping professions, with social workers being a perfect example. While the social work community prides itself on how educated and accepting they are of different identities, very rarely do social workers take the time to reflect upon identities they may not be as familiar with. Race and sexual orientation are examples of identities social workers study extensively, but disability as an identity and the depths of disability culture are rarely examined. To combat this, social workers need to begin the process of confronting personal ableism.
Confronting personal ableism is difficult, but doing so will only benefit social workers and others who choose to do so. It is important and necessary to challenge internal biases. Critically examining personal ableist ideas pushes social workers to gain a different perspective. Through this difficult process, one gains clarity in the issues they may not even know they wrestle with. Understanding how ableism impacts perceptions allows social workers to get a firm grasp on the disability community. They may begin to feel empowered to advocate for a change they never once considered, such as a stronger sexual education program for people with an intellectual or developmental disability. The importance of critically examining personal biases should be emphasized throughout the entirety of the social work community and by every social worker.
On the Inherent Ableism in Thinking You’re a Good Teacher
I taught special education in a sub-separate classroom for students with intellectual and developmental disabilities. I’ve also worked as a paraprofessional in inclusion classrooms with students with learning disabilities, health disabilities, and mental health disabilities. I’ve planned lessons and units and activities. While I’m far from the most experienced teacher in the world (and far from the best, as well), I think I’ve gained a few insights along the way that I hope will shape how I see the world and how I approach practice as a social worker in the years to come. In my time as a teacher, I came to see that myself and other teachers had a tendency to engage in Ableism, and that needs to change. Allow me to explain what I mean:
There’s a point in a lesson, when you’re looking out at a group of tiny faces (or not so tiny faces, depending who you teach) and it becomes obvious that they’re just not getting it. But, you think, I wrote a good plan. I broke everything down three times over. I had all my materials prepped. We’ve covered all of the necessary background information in class.
They should be getting it, you think. You did everything right. You’re a good teacher.
So. You’re in the middle of the lesson and the kids aren’t getting it, or a few kids aren’t getting it, or one kid isn’t getting it, and maybe you decide I’m a good teacher, and if I follow my carefully thought-out plan, they will get it. This is ableism.
What is Ableism?
According to Disability: A Diversity Model Approach in Human Service Practice, Ableism is the systemic devaluation, marginalization, and oppression of people with disabilities. The sort of ableism that I’m talking about here is cagey. It’s not explicit. If you asked me, when I was in the previously described scenario, whether I thought I was being ableist in deciding to continue with a lesson when I knew my students weren’t getting it, I would have been outraged. I would have argued that I loved my students, that I embraced their differences, and that I would never engage in any form of ableism.
But in the scenario above, I am deciding that I am superior in two ways.
How I Was Wrong
First, I am assuming that the way I understand, conceive and learn things is the ‘correct’ way to do so. My plan for a lesson is always, at least in part, based on my understanding of how learning progresses and on ‘best practice’ for a generalized population. Often my students learn in very different ways than I do, though. Some of them need music. Some of them need to see it all written down. Some of them need pictures. These ways of learning are not more or less ‘correct’ than the way I learn, or the way ‘best practice’ assumes that students learn. When my lesson isn’t reaching them, it’s because there’s a mismatch between how I am teaching and how they learn. It’s my job to teach, and therefore it is my responsibility to address this mismatch.
The second way that I am deciding I am superior is that I am choosing to believe that my ability to understand what the students need is better than their ability to understand what they need. This sort of paternalism, of thinking I know best is a hallmark of ableism.
Maybe you’re thinking but it’s a teacher’s job to know better, to instruct. It’s not, though. A teacher doesn’t know a child better than they know themselves, and when it comes to working with students with disabilities, the students are the experts, regardless of their age. My students typically had challenges with communication — they couldn’t always tell me, hey, you’re explaining this wrong or I don’t get it. They couldn’t always tell me what they specifically needed in order to do well, or what would help them understand better, so it was my job to pay attention to what they were communicating in non-standard ways.
If we as teachers always assume we know how to teach, then we’re inevitably going to fail to teach well. But, if we approach each student and lesson with flexibility and the willingness to say I messed up or this isn’t working then all of us will learn more. Teaching isn’t a set path and plan that we should always follow, rather it’s a tool box. It’s our job to invite the student to rummage around the tool box with us until we find the tools that work for them. Not to push this metaphor too far, but our specialized training doesn’t give us permission to build anything we want, it just teaches us to use a wide variety of tools. Some of those tools have the capability to do harm, especially in our hands.
I’m not a social worker yet. I haven’t even had my first field placement, and I don’t have very much experience of the social work field at all. But I think there’s a lesson here for anyone who works in a ‘helping profession’ that places them in a position of authority in other people’s lives. This lesson is: it doesn’t matter how many letters you have after your name, or what you have studied, read, or experienced. You’re an expert only until you meet the next student, client, patient, and then you have to start from scratch. The worst teaching I have ever done is when I assume I know how to teach something. The best moments of teaching I have ever done have been guided by the students in my class — once they have shown me how they learn, then I can teach meaningfully. Each student is different. Each client is different. Each person is different.
When I start seeing clients, I think this will also hold: the best help I will ever offer will be guided by a person showing or telling me how they can be helped. I am not the expert, I will never be the expert — I’m just a person with a box of tools and a willingness to help.
Connect With SWHELPER
Unpacking the Historical Relationship of Racism and Ableism
A key part of anti-racist social work practice is engaging in the art of reflection as we consider the person...
Sexual Education & Disability: Why it Should Matter to Social Workers
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On the Inherent Ableism in Thinking You’re a Good Teacher
I taught special education in a sub-separate classroom for students with intellectual and developmental disabilities. I’ve also worked as a...
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