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Archive for October, 2015

Archive for October, 2015

Fitness tips

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Regular exercise during pregnancy can improve health, reduce the risk of excess weight gain, and possibly make delivery easier.

Exercise can benefit a woman’s mental and physical health during pregnancy, and it may give the newborn a healthier start, too. Despite this, studies suggest that only about 40%Trusted Source of pregnant women exercise.

Current guidelines recommend at least 150 minutesTrusted Source a week of moderate intensity aerobic physical activity, both during and after pregnancy.

An exercise slot does not need to be lengthy. Women can, for example, exercise five times a week for 30 minutes or 10 times a week for 15 minutes. Read more about profit singularity ultra edition reviews.

Those who were doing more vigorous activity, such as running, before becoming pregnant can usually continue with their existing regimen, although they should check first with their doctor.

Six types of exercise to stay fit and healthy
Exercising while pregnant can help prevent pregnancy complications and give the infant a healthier start.
Suitable activities during pregnancy include:

brisk walking
swimming
indoor stationary cycling
prenatal yoga
low impact aerobics under the guidance of a certified aerobics instructor
special exercises to prepare for labor and delivery
These activities carry little risk of injury, benefit the entire body, and are usually safe to do until delivery.

1. Brisk walking
If prepregnancy exercise levels were low, a quick stroll around the neighborhood is a good way to start.

This activity has several advantages:

It provides a cardiovascular workout with relatively little impact on the knees and ankles.
If women start from home, it is free.
It is possible to walk almost anywhere and at any time during pregnancy.
Friends and other family members can join for company.
Safety tip: Stay safe by choosing smooth surfaces, wearing supportive footwear to prevent falls, and avoiding potholes, rocks, and other obstacles.

2. Swimming
Swimming, walking in water, and aqua aerobics allow for motion without putting pressure on the joints. Buoyancy may offer some relief from the extra body weight as the pregnancy progresses. Check the Best appetite suppressant pills.

It is important to choose a stroke that feels comfortable and does not strain or hurt the neck, shoulders, or back muscles. Breaststroke may be a good choice for this. Using a kickboard can help strengthen the leg and buttock muscles.

Safety tips:

Use the railing for balance when entering the water to avoid slipping.
Refrain from diving or jumping, which could impact the abdomen.
Avoid warm pools, steam rooms, hot tubs, and saunas to minimize the risk of overheating.
3. Stationary cycling
Cycling on a stationary bike, also called spinning, is safeTrusted Source for most women during pregnancy, including first-time exercisers.

Advantages include:

Cycling helps raise the heart rate while minimizing stress on the joints and pelvis.
The bike helps support body weight.
As the bike is stationary, the risk of falling is low.
Later in pregnancy, a higher handlebar may be more comfortable.

4. Yoga
Prenatal yoga classes can help women keep their joints limber and maintain flexibility. Yoga may also help with pain and stress management, according to one studyTrusted Source.

The benefits of yoga include:

strengthening the muscles
stimulating blood circulation
helping maintain a healthy blood pressure
increasing flexibility
enhancing relaxation
teaching techniques to help women stay calm during labor and delivery
Safety tips: As pregnancy progresses, consider skipping poses that:

may lead to overbalancing
involve lying on the abdomen
involve spending time lying flat on the back
When lying flat on the back, the weight of the bump can put pressure on major veins and arteries and decrease blood flow to the heart. This reduced blood flow can lead to faintness.

Women should also take care to avoid overstretching, as this could lead to injury.

5. Low impact aerobics
In low impact aerobic exercise, at least one foot stays on the ground at all times.

This type of exercise can:

strengthen the heart and lungs
help maintain muscle tone and balance
limit stress on the joints
Some classes are designed especially for pregnant women. They can be a good way to meet other people and train with an instructor who is qualified to meet the specific needs of pregnant women.

Women who already attend a regular aerobics class should let the instructor know that they are pregnant. The instructor can then modify exercises where necessary and advise about suitable movements.

6. Preparing for labor: Squatting and pelvic tilts
Some exercises are particularly useful during pregnancy, as they prepare the body for labor and delivery.

Squatting: As squatting may help open the pelvis during labor, it may be a good idea to practice during pregnancy.

Stand with the feet shoulder-width apart and flat on the floor, keeping the back straight.
Lower the buttocks down slowly, keeping the feet flat and the knees no further forward than the feet.
Hold for 10 to 30 seconds at the lowest point, then slowly push up.