Posts Tagged ‘Exercise’

Pregnancy can be a wonderful time in woman’s life. A baby growing inside of you can feel like a miracle; and it can also make you feel a little off your game. If you’re a person who is used to being physically active pregnancy can be a bit of an adjustment. Or perhaps you are someone who has recently committed to a diet and exercise plan to help foster a healthy pregnancy. Either way, pregnancy exercise is well within the limits of a healthy pregnancy and something that can help you feel in control of your body a little more as you make this incredible journey.

First and foremost, pregnancy exercise at any fitness level is only meant for those women who are experiencing healthy, uneventful pregnancies. Further, regardless of what pregnancy exercise you want to try – at any time during your pregnancy – you should always check with your doctor beforehand.

Generally during the first trimester, women are permitted to continue with an exercise program that has already been established. This does not mean that now that you are pregnant you should start running every day if you haven’t been running up until this point. Do not engage in new exercise – this is not the time. But if you are feeling well, are not experiencing any bleeding, and have been given approval from your doctor, it is safe to continue with your previous exercise routine. You may find, however, that as pregnancy exercise, this previously simple routine has become more difficult. Fatigue, upset stomach, and a myriad of other early pregnancy symptoms may hinder your physical performance.

Walking during the first trimester – and throughout pregnancy – can be a wonderful pregnancy exercise. It gets your heart pumping without putting unnecessary strain on your joints.

During the second trimester, when you begin to feel well again, your energy level may suddenly increase. With the blessing of your doctor, you may want to engage in more strenuous activity. Again, it completely depends on your level of health and the advice of your doctor.

No matter what pregnancy exercise you do engage in, you should always pay close attention to your pulse rate to be sure you are not over-exerting yourself. Be sure to drink plenty of water – more than you may be accustomed to drinking – to protect yourself against dehydration.

The third trimester can continue as the second but an ever-expanding belly may prevent you from accomplishing some pregnancy exercise. Adjust your expectations as your situation continues to change and check in with your doctor every step of the way. Remember that has your due date nears you need to be vigilant to signs of labor. Use care with pregnancy exercise at this time.

If you have a little one (or ones) whizzing around your home…and you’re pregnant…exercising may feel like the last thing you want to tackle.

But if you’ve been down this road before you already know how important it is to exercise during your pregnancy. (Remember…ALWAYS check with your doctor before starting an exercise program.) The benefits of exercise to your health, your body and your state of mind are just too great to ignore.

What you may not have considered is what a fantastic opportunity you have to use this season in your life to develop a fitness habit with your entire family. It can be tough to jump on the treadmill or work out at the gym each day with a small child in tow, but it’s not so tough to…

– play tag in the yard.
– dance to music in the living room.
– carefully roll a ball around on the floor, gently stretching your muscles as you do.
– discover the joys of chasing after a bouncy ball outdoors.
– kick the leaves around in your yard.
– pretend to be birds flying all around.

All while including your other child or even your whole family.

Any of these activities can be aerobic if done consistently. Even better than that, these activities can cause hysterical laughter. Imagine that. Your family getting the idea that fitness is fun!

If you have older children, walking around the neighborhood or a track is a great way to stimulate conversation. Believe me, you’ll want those well-established relationships long before the teen years set in and now is the time to build them.

You get the idea here, don’t you? The name of the game is to MOVE…jump, wiggle, walk, dance, stretch and any other movement that is comfortable and safe for you while pregnant.

Beneficial exercise during pregnancy need not be tedious, boring or tiresome. In fact, exercise like that is destined to be stopped as soon as possible! If you’re sports minded, you can…

– swim together. Your pregnant body will feel lightweight in the water and there are many excellent “Mommy and Me” type swim classes that can be done with your older child.

– practice ball catching and throwing, or dribbling a basketball or soccer ball. You’ll need to go slower and so will your child, but it’s still great exercise plus wonderful fun.

– try badminton. Even a preschooler can practice (watch that racket!) and it’s very easy to connect with the birdie. You’ll find yourself moving a lot, even just to retrieve the birdie.

This is a win-win for everyone in your family. When you exercise during pregnancy, you not only benefit you and your unborn baby, but you can use this special time to get your family on a firm fitness path that can continue the rest of your lives together.

Encouraging your family in the ways of health and wellness is priceless. Put on those tennies and get started today!

We all know that exercise is one of the essential ingredients to a healthy body and healthy mind and the same goes for pregnancy.

Pregnancy fitness is really important to condition your body to carry the extra pregnancy weight, avoid postural problems like pregnancy back pain and manage your pregnancy weight gain. After all, you only want to put on “good pregnancy fat”, i.e. the fat neccesary to support your pregnancy and not excess fat that will slow down your body and the development of your baby.

However, that said, not ALL exercise during pregnancy is good. In fact, if you don’t know what you are doing you can make some very risky mistakes.

So here are the 7 things you MUST be aware of before starting any pregnancy exercise programme:

1. Don’t Forget To Warm Up!

The warm-up is an essential part of any exercise programme but particularly in pregnancy. Your warm-up will increase your heart-rate and circulation sending essential oxygen to the muscles that you’re going to be working. It also signals your body that more strenuous activity is coming and prevents injury by releasing muscle tension.

Your warm-up should be enough to raise your heart rate a little and start to make you sweat, but gentle enough that you should be able to breathe easily.

2. Never Forget Your Water!

You know the scenario, you just arrived at the park or the gym and you unpack your bag only to find you’ve forgotten your bottle of water. But you’re all ready to go and you don’t have time to go get another one so you think you’ll make do with the water fountain – or worse you’ll grab some water on the way home…DON’T DO IT – EVER!

Your pregnant body is already more susceptible to overheating and dehydration as it is and exercising without water can be extremely dangerous for both you and your baby. Just 2% dehydration can seriously affect your body’s ability to function.

3. Avoid Exercising in Hot or Humid Conditions

Overheating in pregnancy is not good for you or your baby. Hot or humid conditions will reduce your ability to workout properly and make you feel dizzy, nauseous and faint. But there are more serious implications for your baby – especially in the first trimester. Temperatures of 39 degress celcius or more could cause problems for your growing baby and may lead to birth defects.

So to ensure your safety, avoid exercising outside during the hottest part of the day (10-3pm) and opt instead for an air-conditioned environment.

4. DON’T Do Traditional Abdominal Work!

Traditional abdominal exercises use the “six-pack” muscles that run vertically down your belly. These muscles insert into a midline called the linea alba. In pregnancy these muscles become extremley stretchy to allow your belly to grow with your baby, and become very prone to “abdominal splitting”.

This is where the muscles literally split apart down that midline and seperate. This can be rectified after birth but it takes a LOT of time and effort and it’s best to avoid the scenario in the first place.

Any traditional abdominal exercises, such as crunches, or oblique work will put enormous pressure on the already weakened muscle.

This is not to say that you shouldn’t be working your deep abdominals, but you need to refer to specific pregnancy core exercises rather than crunches.

5. Never Forget Your Back!

Your back is going to take a lot of stress as your body shape changes and your pregnancy grows. One area that women commonly neglect is the mid-back area. Training this area encourages good posture and will pull your shoulders back and lift your chest up and support the extra weight in your breasts.

Try exercises like rows, scapula squeezes and reverse flys to strengthen and tone in this area.

6. Don’t Overdo It

Exercise with caution and remember you should never exercise so hard that you struggle to catch your breath. At the peak of your workout you should feel that you are exercising “somewhat hard” and you should always be able to hold a conversation.

7. Avoid Jerky Movements

Now that you are pregnant your body is producing a lot of hormones which relax the ligaments in your joints, making them very unstable and much more suceptible to injury.

Games like Squash which require sudden changes in direction at high speed can esily result in a severely sprained ankle or twisted knee.

Not to mention that as you get heavier your centre of gravity will shift, affecting your balance and making falls more likely.

It is ALWAYS adviseable to seek professional help once you have found out that you are pregnant. Pregnancy fitness is a very specialised area and you want to be certain that you are getting the best care possible to ensure a healthy pregnancy for both you and your little one.

During pregnancy it is in fact healthy for expectant women to exercise provided it is done in the proper manner.

Mild exercise appropriate to the various stages has several advantages.It helps to strengthen the pelvic muscles,reduces mood swings that expectant mothers commonly experience and also keeps the circulatory system healthy.If done in the proper manner exercise can also help lessen the severity of backaches,improve sleep and daily stretching helps keep the joints more flexible and firm.

A moderate work out helps to release endorphins that elevate the mood and help to burn up the anxious energy leading to more relaxed sleep patterns.It also helps to strengthen the back,thigh and buttock muscles that improve posture and relieve pregnant women of headaches.

The exercises in particular that are appropriate to most expectant mothers are swimming ,spinning and pelvic straighteners.

Swimming in fact is good for the cardiovascular system.It helps to regulate the endocrine system and keeps muscles and joints supple.Most pregnant mothers enjoy this exercise because it helps relax their back and leg muscles which is a great source of relief during later stages of pregnancy.

Swimming also has the added benefit as in this way one gets to exercise the entire body in a low impact manner.Knees get some rest from constantly carrying the additional weight and proper breathing exercises can also be done while wading in between laps.

Spinning is also a very effective exercise provided it is done in the proper manner.Like swimming it aids the cardiovascular system and also works the leg, stomach and pelvic muscles.Thus it helps to keep the legs in shape to prevent falls.It also helps two particular muscle groups that will be needed during delivery.

Even a 10 minute routine on a stationary bike is more than enough exercise but one should stop immediately at the first signs of dizziness, bleeding , intense pain or fluid loss.

‘Kegels’ is also another commonly recommended exercise for soon to be mothers.It helps develop the very muscles that aid in child birth.

To find the right muscles you need to focus on , pretend to halt urination in the middle of elimination.Squeeze those specific muscles for a few seconds and then relax them.However keep in mind that during this exercise one should not tighten the muscles of the legs or stomach.This helps to zero in on the muscles that need to be worked on.It is important to breathe in and out normally and regularly during any exercise.

Always have a long detailed chat with your physician before attempting to do any exercise while pregnant.Get all the answers you require in order to stay fit but in a safe and healthy way.

If you find that any activity produces heart palpitations,back pain or dizziness stop immediately.Do not be obsessed with weight loss during pregnancy .The main aim is to keep fit in order to maximize your overall mental and physical health.

Exercise during pregnancy has so many great benefits for both your and your new baby. Normally, exercise should be light, especially during your first few weeks of pregnancy while your body adjusts to the changes. Any type of heavy exercise can divert the blood flow from crucial areas, and most women that exercise on a regular basis should tone down their workout regimen during pregnancy.

Swimming, walking, and yoga are two very popular exercise activities that are suitable for pregnant women. There are other forms of exercise such as weight lifting that are acceptable as long as it isn’t too strenuous. Most specialists recommend exercise during pregnancy at 3 – 4 times a week, unless you have a medical condition that prevents it.
Being tired is another part of being pregnant and exercise is a proven way to give your body a little more energy throughout the day.

What are some exercises that you can do during pregnancy?

•    Do some light sit ups. Nothing too strenuous here, but perhaps rest your legs on a chair and try bringing your head up off the floor a few inches.
•    Walking is another good pregnancy exercise for more than one reason. Sure, it gives you some much needed exercise, but it also gets you out of the house and clears your head so to speak.
•    Yoga is a fantastic form of exercise that is very low impact and helps in stretching muscles.
•    Another good exercise is swimming. The water gives you the ability to move around and work nearly all of your muscle groups, while at the same time it helps in keeping you balanced.

Any form of exercise can be done depending on the comfort level. However, a pregnant mother should start any physical fitness program only after having a consultation with a physician. All exercises should be performed under the supervision of a well-trained and certified fitness instructor. One should immediately stop doing any type of exercise upon observation of prenatal danger signs that include pain in the chest, back, pubic and hip region, vaginal bleeding along with leaking of amniotic fluid, dizziness, nausea, fainting, breathlessness, palpitations, tachycardia, vomiting, decreased fetal activity, edema and uterine contraction at 20-minute intervals.

You must avoid anything that involves bouncing, getting your heart rate up too high, or the possibility of falling. Non-contact sports are okay to continue with as long as you don’t overexert yourself and you are extremely careful with your body. If you enjoy jogging, this is great to continue. But remember that you shouldn’t jog more than two miles per day during pregnancy.

So if you are planning on becoming pregnant or you are already pregnant, begin an exercise routine right away. Safe exercise during pregnancy is the perfect way to keep you and baby healthy. Since a proper diet is also very important, talk to your doctor or a nutritionist on how to have a healthy diet for the expectant months.