Posts Tagged ‘Staying’

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.

Being physically active during pregnancy is beneficial for both mom and baby.  There has been some confusion regarding what is good and what isn’t, but I am here to clear everything up.  Newborns are usually leaner if the mother exercises throughout the pregnancy.  Knowing what fitness moves are favorable will assist you or a loved one stay healthy when expecting a bundle of joy. 

 

Regardless of what has been said in the past abdominal exercises help with the entire duration of the pregnancy, labor, delivery and recovery period.  You should however, be careful not to do exercises lying on your back after the first trimester.  Experts suggest standing pelvic tilts, seated belly breathing, or tightening abs, then releasing as good moves to keep your abs in tip top shape. 

 

Now, I would like to dispel the myth that running is bad for you when you have a bun in the oven.  If you were a runner before you got pregnant, you can certainly continue throughout your pregnancy as long as you have a good bill of health. However, it is important to pay attention to your body and speak with your doctor about a suitable fitness routine.  And by all means, try to refrain from participating in any marathons or taking up a new sport, especially one requiring balance like biking.

 

It’s true that when you’re pregnant your body is more injury prone.  This is due to a hormone called relaxin which acts as a joint lubricator to make labor easier.  Make a conscious effort to avoid any deep muscle or joint moves like lunges and squats.  Nutritionists also agree that a well maintained balanced blood sugar level can be achieved by eating more frequent small meals.  So, the good news is that you don’t have to be a couch potato the whole time.  Even just a rapid walk or swim will do wonders for your mental and physical health. 

Keeping fit during your pregnancy is great for you, not only will it help you keep your body toned but it also can help when it comes time to push that baby out. Every pregnant woman wants to be able to go back to her pre-pregnancy weight after the baby is born, but the only way to do that is to make sure you can. By excising or working out every day you are making sure you don’t add fat to your body. During labor it’ll be much easier to push the baby if you’ve been strengthening your leg and stomach muscles. Who knows, it may even make labor a little bit shorter. Isn’t that what we all want?

Plus when you are tired and just feeling a little blue, just by exercising you actually increase your energy.

Here are a few quick things you can do to stay fit during pregnancy, without really having to break out a sweat. I’m sure by now you’ve heard of yoga, this is a very good thing for you to practice, especially if you haven’t always been in the best of shape. Not to worry, there are beginning levels here, you don’t have to jump into the human pretzel right away. Try purchasing a set of small weights that you can use throughout the house, like hand weights or wrist weights that can use while walking. Instead of just laying on the couch while you rest you can be lifting small weights.

Get a chair and try doing a couple crunches, 5 to 10 in the beginning to make sure you don’t pull anything. Don’t worry you can always add to it as the weeks go on. 

Try running, walking or jogging outside. Not only will this boost up your energy but it’ll also help get your spirits up, especially if you’ve been inside all day. Remember, if you are going for a walk to always bring a drink with you. You don’t want to dehydrate out there. Always make sure that you are wearing comfortable shoes, before you leave the house. If you didn’t always run, ask your doctor if you can. Sometimes a doctor may suggest you walk around the block at first and increase it from there, if you didn’t always do it before you were pregnant.

If you can you may want to try going for a swim or try bicycling. However, if you find that you are accident prone you may want to stay away from the bike. A bike accident is something that can easily happen, even when you’ve always road a bike. Swimming can help you relax and stay cool. Take a dip in the pool near you, they may even have a swim class for pregnant women in your area. This would be a great way to meet other moms. 

Whenever you are doing exercises, make sure you aren’t overdoing it. If you believe you could be stop immediately and take a break. You never want to do anything that’ll harm the pregnancy.