Category Archives: Pregnancy Exercises

Pregnancy Healthy Exercise

Best Exercise For Pregnant Women

pregnancyIt is important to stay in shape when pregnant. Exercise can help regulate insulin levels, blood pressure and keep weight gain in check.Exercising while pregnant is also said to make labor easier on the mother. In fact, women who exercise are less prone to preeclampsia and gestational diabetes.

For pregnant women, exercise needs to be low impact especially as the baby gets bigger. Here are the best low impact exercises for pregnant women.

•    Yoga

Yoga is very popular among pregnant women. In fact there are classes especially designed for pregnant women. Women who are having a hard time finding a pregnant specific yoga class can still participate in a regular class. All they have to do is to modify the poses a bit. Yoga is very relaxing and the breathing techniques used can help women later during labor.

•    Swimming

Swimming is ideal especially during the late months of pregnancy. The water will keep pregnant women buoyant and make movement easier. An alternative to swimming is water aerobics. The water will make movement easier and cushion the joints.

•    Pilates

Pilates focuses on stretching and strengthening. It is also low-impact which makes it ideal for pregnant women. Just like yoga, there are pregnant specific pilates classes pregnant women can enroll in.

•    Tai Chi

Tai Chi is very relaxing and its slow deliberate movements ideal for pregnant women. Women in all trimesters can do tai chi easily. Tai Chi is a very relaxing and gentle exercise. It can help pregnant women mediate and relieve stress.

Easy Pregnancy Exercises

Staying healthy during pregnancy is important. Not only will exercise help with the labor, it can also promote your health. Here are easy ways to exercise during your pregnancy.

  • Yoga

Yoga is great during pregnancy because it can help with your breathing. Yoga is also usually low impact so it’s great for pregnant women. Yoga can also help stretch muscles and joints gently.

  • Walking

Walking is one of the staple exercises during pregnancy. Again it is low impact so it’s not a big deal for women who suffer from swollen ankles during pregnancy. There is no special gear or equipment needed so anybody, especially pregnant women can do this. Walking is good exercise for pregnant women because it will help keep them active. It keeps the heart beating and blood circulating.

  • Swimming

This is great for women with swollen ankles and those at the late stage of their pregnancy. As women get heavier during the last trimester, walking might be too much of an effort. This is why swimming is a great alternative during this late stage. Water will help the body be buoyant and so it won’t put a strain on the ankles or on the back. Swimming is also good for the breathing and is very low impact.

  • Household chores

Who said cleaning the house is not a form of exercise. Vacuuming, dusting, changing the sheets and other household chores can burn up to 120 calories per hour. This is great for pregnant women because there always seems to be chores to be done around the house. However when doing household chores pregnant women should refrain from over exerting themselves as chores like changing sheets or curtain can be very tiresome.

Is It OK To Exercise During Pregnancy?

Weight gain is one of the primary concerns of women during pregnancy.  To keep from gaining too much weight, doctors recommend exercising during pregnancy.  This had some women asking whether or not it is alright to exercise during gestation.

Exercising while pregnant has a lot of benefits especially for the mother.  As we all know getting tired easily most specifically during the first trimester is one of the downside to being pregnant.  Exercising can help combat this feeling of tiredness as it releases adrenalin and endorphins in the body.  This is the reason why we feel invigorated after a session in the gym.  Exercise can also help women not only burn excess calories ingested while “eating for two” it increases endurance and stamina which women will need during the labor process.

One of the best forms of exercise during pregnancy is walking.  This is easy and everybody can do it.  If you are just starting to exercise, start slowly.  You can start brisk walking for 10-15 minutes per day and then increase the length gradually.  If you’re used to exercising, then a 20-30 minute brisk walk should be no problem.  Remember to wear comfortable shoes during your brisk walk.

Swimming is another good option.  This is something that pregnant women can do even during late in the third trimester of the pregnancy.  Swimming is very friendly for mom and baby and it can also help mom with her breathing exercises.  It is also a good alternative especially when one gets heavier as the baby grows.  Women tend to be clumsier during the last trimester as their center of gravity shifts.  So this form of exercise is relatively safer compared to walking.

Aside from walking and swimming, look into doing some Kegel’s too.  This exercise focuses on strengthening the elasticity of the pelvic muscles which is important during pushing out the baby.  This form of exercise is easy to do and you can do it anywhere.  Just imagine that you are holding in your pee.  As you feel these muscles contract, count until 10 and then release.  Repeat 10 times and then do one set in the morning and one set in the evening.

There are lots of other ways to exercise during pregnancy.  Light housework and gardening are great forms of exercise.  If doing gardening in the summer, remember not to stay outdoors for longer than 30 minutes as the heat can be too much.  When doing household chores, remember to stay away from lifting heavy stuff.  Leave the lifting to your hubby.

Except for those special cases wherein the woman is confined to strict bed rest while pregnant, keeping active may be enough of an exercise.  The constant movement can help burn calories and keeping active can chase those mood swings away.  Exercise during pregnancy helps increase oxygen supply to all body parts including the baby.  Oxygen is important in baby’s brain and mental development.

Most women experience back pain when they are pregnant.  Yoga exercise during pregnancy can help ease back pain by stretching those back muscles.  Yoga for pregnant women is specifically designed to help pregnant women relax, improve flexibility and strength.

Healthy Pregnancy Diet and Exercise: Eating and Movement Tips

Did you know that how you take care of yourself during pregnancy will almost always determine how easy labor and delivery of your baby is? Of course, there are other circumstances that can arise, but, for the most part, how your body reacts during and after labor can be in your own hands. I’m not talking simply about learning how to breathe or getting to know your anesthesiologist on a first name basis. You can have a healthy pregnancy and therefore easier birth by how your diet and exercise is controlled during that time.

Your pregnancy is one of the most important times to really pay attention to your diet. Healthy eating and exercise during pregnancy is simple to do. Follow your doctor’s suggestions and always take your vitamins. This is one of the easiest rules to follow and you and your baby’s health will rely heavily on it. If your prenatal vitamins make you nauseas, try taking them at night. Drink plenty of water to keep yourself hydrated. Although your bladder feels full from the constant pressure of Junior and his right hook, constant hydration is necessary. If you need more motivation, think about how hydration will help with stretch marks and constipation; both of which are a huge problem with pregnancy.

However, a well balanced diet isn’t the only thing that is going to keep you healthy. During pregnancy, there are doctor approved stretches and exercises that will help your body adjust to the weight gain. Not only will these exercises aid you in a healthy weight, your body will be able to cope better during labor, not getting tired as quickly during delivery, and recover more quickly afterwards. During your pregnancy, walking, stretching and relaxation techniques will help keep your emotions even and your body flexible. During labor, delivery, recovery, and at home, your body is going to need these ongoing physical and mental stimulations to help you cope.

keywordLosing the weight after pregnancy will also be a challenge. With the proper balanced diet and continued exercising, you will be back to your ideal weight more quickly, have more energy and stamina, and heal faster than if you did not exercise. You will need to start off slowly as your pregnancy has softened the ligaments in your body so you could carry your baby as it grew. It takes a few weeks for everything to heal properly and you to be able to get into a routine that is slightly higher than the simple walk to the crib or changing table.

Pregnancy is an occasion for change and growth; both mentally and physically. You will be spending a lot of time learning about what your body can do. While you are working on keeping yourself healthy, make sure that you pay attention to your own needs; body and mind. The delivery of your baby is something you will always remember. If you are able to focus on healthy habits during your pregnancy, you may be able to focus more on the joyous event of your child being brought into the world.

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