Pregnancy Exercise Health Feed

Are you gaining excessive amount of weight during your pregnancy, well you are not alone.  Most of the pregnant women tend to be overweight or obese. You are viewed as overweight, if your pre-pregnancy body mass index (BMI) is approximately between twenty-five and twenty-nine. Your BMI is the relationship between your height and weight. You are considered obese, if your BMI is thirty or more.

However, here are some ways with which you can control the weight gain during pregnancy:

1. Eat a solid, yet less-calorie diet: Utilize a convenient pregnancy food journal to ensure you are getting enough supplements and drinking a lot of water every day. The journal is additionally helpful for keeping track of your mood swings and appetite levels, so you can spot patterns you may need to change. Since you realize that you have to take after a particular eating regimen, the following are very solid for you:
   • Crisp leafy foods
   • Oats and bread made with whole grains
   • Low-fat milk and dairy items
   • Foods rich in folate such as strawberries, spinach and beans
   • Unsaturated "good" fats such as olive oil, canola oil, and shelled nut oil
2. Regular exercise: In case you are a relative newcomer to work out, you can start with pregnancy exercise for beginners. You can practice low-impact exercises; for example, walking, swimming and light heart stimulating exercises. Never begin an exercise without first talking with your medicinal services supplier or doctor. Furthermore, make sure to you adhere to the thirteen principles of safe pregnancy work out. A few women do get in shape during pregnancy in case that they roll out solid eating regimen and make way for life improvements, so make sure to check in with your specialist if this happens.
3. Comprehend your calorie needs: As specified before, not all pregnant women have to put on equivalent measures of weight. Thus, you have to know precisely what number of calories you require. Talk with your specialist to get the correct number.
4. Eat frequent, small meals: This is true when you need to deal with your weight, pregnant or not. Eating successive little dinners is particularly helpful when you are pregnant. Eating a full feast makes you wiped out.
5. Taking prenatal pre-natal vitamins: This is something your specialist will recommend in any case. Yet, in case that you require an extra motivation to take your pre-birth vitamins consistent, then this is it. As you most likely are aware, your body needs additional food and nutrients during pregnancy. In case that you need to deal with your weight and take in the supplements without stacking yourself with calories, take your vitamins.

6. In case you have a concern or query you can always consult an expert & get answers to your questions!

Exercising during pregnancy is beneficial not only for the expectant mother but also for the growing fetus. The effects of exercise at this time can be seen immediately and last a lifetime. Unless a woman suffers from a medical condition, she should have at least 20-30 minutes of moderate exercise a day when pregnant. Here are a few ways you can benefit from exercising when pregnant.

1. Energy Boosts- Carrying a growing fetus can take away a lot of your energy leaving you feeling tired and listless. Exercising strengthens your cardiovascular system and circulatory system thus giving you more energy to get through the day. It also strengthens and tones your muscles so that the effort needed for any activity is reduced.
2. Improves your Sleep- Though exercise gives you a boost of energy, it also tires the muscles, thus making it easier to fall asleep at the end of the day. This is important, especially in the later stages of pregnancy where finding a comfortable position to sleep in becomes difficult.
3. Lower the Risk of Pregnancy-related Complications- Regular exercise when pregnant can help reduce the risk of suffering from complications like gestational diabetes and preeclampsia. Even if you are suffering from these complications, regular exercise can help manage the condition and treat it.
4. Reduce Discomfort- During pregnancy, your muscles shift and skin stretches to accommodate the growing fetus. Regular exercise can help strengthen the muscles and reduce the aches and pains associated with pregnancy. While walking can improve circulation, swimming strengthens the abdominal muscles.
5. Make Childbirth Easier- Childbirth is considered by many to be the most painful part of pregnancy. If you choose to have a natural delivery, it requires stamina, focus and determination. Exercise tones the muscles and build stamina thus making it easier to push the baby out. Exercise is also said to reduce the time taken for childbirth.
6. Fight Stress- Pregnancy plays with your hormones a lot can lead to mood swings and depression. Exercise boosts serotonin or happy hormone levels. This helps raise your spirits and fight stress.
7. Get back into shape after childbirth- Pregnancy is characterized by weight gain that can be difficult to lose after childbirth. However, if you exercise regularly when pregnant, this weight gain is restricted and the excess kilos are easier to lose. This is because your muscles have been toned throughout pregnancy and the weight gain is more muscle oriented than fat.

Contrary to what some people may believe, exercise during pregnancy does not raise the risks of miscarriage or low birth weight or an early delivery. On the contrary, it offers a host of benefits to both the mother and the child. However, this doesn't mean that there are no risks of a workout during pregnancy whatsoever.

Women who have been active before pregnancy may continue with the exercises. But, those who are new to exercise must get advice on the exercise regimen from an expert. Here is an account of the benefits and the risks associated-

Benefits of exercise on the mother’s emotional health
Various studies have shown that women who keep themselves physically fit during pregnancy are generally more relaxed, and thus they can cope better with the psychological and emotional strains of pregnancy.

Women, who work out throughout pregnancy develop a better sense of wellbeing owing to a wide array of positive effects from exercise such as controlling weight and maintaining body image and self-esteem. It also helps improve sleep. Further, it is believed that the positive effects stay even after delivery, which may reduce the incidence of postnatal depression.

It is a proven fact that women who exercise during pregnancy experience an increased muscular and cardiovascular strength and fitness. It also improves posture owing to the increase in abdominal and upper body strength. Exercising during pregnancy improves blood circulation, which, in turn, can prevent varicose veins as well as deep vein thrombosis. It also helps reduce instances of constipation and swelling. Furthermore, the expectant mothers experience less pain during labor along with reduced medical interventions. It is also proven that the mothers, who work out regularly, give birth to an emotionally and physically healthy baby.

Risks of exercising during pregnancy
Though exercise is proven to be a safe means of mitigating various problems, it can bring about some risks and complications as well.

The hormones which are stimulated during pregnancy can induce premature contractions. Also, it causes an increase in glucose consumption for helping the fatigued muscles to cope up. It may affect the glucose level of the fetus as well. Overheating while exercising can disrupt the maternal thermoregulation to a great extent. Therefore, one should refrain from strenuous workouts or work out in high temperatures.

A few specific risks-
Exercise during pregnancy is not advisable when you have medical conditions like asthma, Type I diabetes or heart disease. Also, women with obstetric conditions such as bleeding or spotting, and weak cervix must refrain from exercising.

It is necessary to take an opinion from your gynecologist before you start with your exercise plan. Particularly, when you wish to do aerobic exercises, it is quite necessary to consult your doctor as the exercises may not suit you under several conditions.

Thus, staying active with an exercise plan is beneficial, but with necessary care and guidance, of course.
 

Contrary to what some people may believe, exercise during pregnancy does not raise the risks of miscarriage or low birth weight or early delivery. On the contrary, it offers a host of benefits to both the mother and the child. However, this doesn't mean that there are no risks of a workout during pregnancy whatsoever.

Women who have been active before pregnancy may continue with the exercises. But, those who are new to exercise must get advice on the exercise regimen from an expert. Here is an account of the benefits and the risks associated-

Benefits of exercise on the mother’s emotional health
Various studies have shown that women who keep themselves physically fit during pregnancy are generally more relaxed, and thus they can cope better with the psychological and emotional strains of pregnancy.

Women, who work out throughout pregnancy develop a better sense of wellbeing owing to a wide array of positive effects from exercise such as controlling weight and maintaining body image and self-esteem. It also helps improve sleep. Further, it is believed that the positive effects stay even after delivery, which may reduce the incidence of postnatal depression.

It is a proven fact that women who exercise during pregnancy experience increased muscular and cardiovascular strength and fitness. It also improves posture owing to the increase in abdominal and upper body strength. Exercising during pregnancy improves blood circulation, which, in turn, can prevent varicose veins as well as deep vein thrombosis. It also helps reduce instances of constipation and swelling. Furthermore, expectant mothers experience less pain during labor along with reduced medical interventions. It is also proven that the mothers, who work out regularly, give birth to an emotionally and physically healthy baby.

Risks of exercising during pregnancy-
Though exercise is proven to be a safe means of mitigating various problems, it can bring about some risks and complications as well.

The hormones which are stimulated during pregnancy can induce premature contractions. Also, it causes an increase in glucose consumption for helping the fatigued muscles to cope up. It may affect the glucose level of the fetus as well. Overheating while exercising can disrupt the maternal thermoregulation to a great extent. Therefore, one should refrain from strenuous workouts or work out in high temperatures.

A few specific risks-
Exercise during pregnancy is not advisable when you have medical conditions like asthma, Type I diabetes or heart disease. Also, women with obstetric conditions such as bleeding or spotting, and weak cervix must refrain from exercising.

It is necessary to take an opinion from your gynecologist before you start with your exercise plan. Particularly, when you wish to do aerobic exercises, it is quite necessary to consult your doctor as the exercises may not suit you under several conditions.

Thus, staying active with an exercise plan is beneficial, but with necessary care and guidance, of course.
 

Exercise can do wonders for you during your pregnancy. It helps to prepare you for childbirth by strengthening your muscles, relaxing your ligaments and increasing breathing capacity of lungs.
Benefits of antenatal exercises -
1. Improves your stamina and breathing capacity of lungs which will help during your labour pains
2. Beneficial effects on course and outcome of labour
3. Improving circulation for mother and baby
4. More controlled weight gain in pregnancy
5. Reduces backaches
6. Improves your mood
7. Prevent poor posture of body during pregnancy
8. Helps to sleep better
9. Helps in constipation, abdominal bloating
10. Speeds up postnatal recovery and helps to get you back in shape.

Exercising during pregnancy is beneficial not only for the expectant mother but also for the growing fetus. The effects of exercise at this time can be seen immediately and last a lifetime. Unless a woman suffers from a medical condition, she should have at least 20-30 minutes of moderate exercise a day when pregnant. Here are a few ways you can benefit from exercising when pregnant.

1. Energy Boosts- Carrying a growing fetus can take away a lot of your energy leaving you feeling tired and listless. Exercising strengthens your cardiovascular system and circulatory system thus, giving you more energy to get through the day. It also strengthens and tones your muscles so that the effort needed for any activity is reduced.
2. Improves your Sleep- Though exercise gives you a boost of energy, it also tires the muscles, thus making it easier to fall asleep at the end of the day. This is important, especially in the later stages of pregnancy where finding a comfortable position to sleep in becomes difficult.
3. Lower the Risk of Pregnancy-related Complications- Regular exercise when pregnant can help reduce the risk of suffering from complications like gestational diabetes and preeclampsia. Even if you are suffering from these complications, regular exercise can help manage the condition and treat it.
4. Reduce Discomfort- During pregnancy, your muscles shift and skin stretches to accommodate the growing fetus. Regular exercise can help strengthen the muscles and reduce the aches and pains associated with pregnancy. While walking can improve circulation, swimming strengthens the abdominal muscles.
5. Make Childbirth Easier- Childbirth is considered by many to be the most painful part of pregnancy. If you choose to have a natural delivery, it requires stamina, focus and determination. Exercise tones the muscles and build stamina thus making it easier to push the baby out. Exercise is also said to reduce the time taken for childbirth.
6. Fight Stress- Pregnancy plays with your hormones a lot can lead to mood swings and depression. Exercise boosts serotonin or happy hormone levels. This helps raise your spirits and fight stress.
7. Get back into shape after childbirth- Pregnancy is characterized by weight gain that can be difficult to lose after childbirth. However, if you exercise regularly when pregnant, this weight gain is restricted and the excess kilos are easier to lose. This is because your muscles have been toned throughout pregnancy and the weight gain is more muscle oriented than fat.

When it comes to pregnancy, caring for your body begins even before conception. Preconception health care focuses on what you need to do before getting pregnant and increases your chances of having a healthy baby. For some women, it can take a merely a few months to prepare their body for pregnancy while for others, it can take longer.

Here are a few steps to help you get ready for a healthy pregnancy.

1. Visit the doctor: Your first visit to a doctor should be scheduled long before you conceive a child. Your doctor will typically want to know what medication you are on and if any vaccinations are scheduled. He or she will also discuss your medical history and any medical conditions that may affect the baby’s development. You may be asked to undergo a routine blood and urine test to check your hormone levels and rule out any infections. A visit to the dentist is also a good idea.
2. Start nutritional supplements: Expectant mothers are almost always advised to start folic acid supplements early in the pregnancy. This helps the development of the baby in its first few weeks of life and helps prevent birth deformities such as spina bifida. Other supplements that may be recommended include zinc and calcium. However, it is always a good idea to take these supplements only after consulting a doctor.
3. Make positive lifestyle changes: If you drink alcohol or smoke, now would be a good time to stop. Alcohol and nicotine can affect your baby’s health and hence it is important to cleanse your body of these toxins before conception. Alcohol and caffeine have both been linked to the risk of miscarriages and lower the chances of conceiving a baby. Consider moving if you live around a toxic atmosphere and shifting jobs if your work stresses you out too much.
4. Exercise: Regular exercise helps keep you fit and boosts your stamina and immunity. Regular exercise also helps avoid pregnancy complications such as preeclampsia and diabetes. Additionally, it helps keep weight gain under control and can help shorten labour time. However, do not start anything extremely strenuous but limit yourself to simple exercises like walking and swimming.
5. Maintain a healthy weight: Being overweight can increase your risk of pregnancy complications and hence if you are planning on conceiving a child, now is the time to reach a healthy BMI. To do this, you must follow a healthy diet and exercise regularly. Being underweight can also trigger problems and hence you should talk to your doctor about finding a way to reach the optimum weight.

Pregnancy comes with its host of hormonal shifts inside a woman's body. With severe hormonal changes, you may complain of a number of bodily pains and aches. This is absolutely normal and can be treated through physiotherapy.

Before you delve deep into the role of physiotherapy, let us see some of the common problems a pregnant woman might complain of:

Prenatal-

1. The most common complaint during pregnancy is of back pain. The growing baby means protruding belly (that disturbs the center of gravity of the expecting woman's body) and additional weight to be carried by the backbone. Physiotherapy can help you resolve this pain safely and early stage before it progresses to acute pain or sciatica.

2. The next thing you complain of is sciatica. Sciatica is basically a nerve which begins at your lower back and ends at the back of your feet. During pregnancy, there is a huge pressure exerted on it and due to continuous pressure, you may experience weakness or numbness.

3. Carpal tunnel syndrome or swelling of the nerves around your wrist is another major problem. Apart from these, you may suffer from weakness in the urinary tract and joint pain.

Postnatal-

You may experience postnatal physical problems, quite similar to the prenatal ones. Apart from that, abdominal separation or diastasis recti or bulging belly might also be a complication wherein you experience an excessive stretch on your abdominal muscles.

Physiotherapy Treatments-

1. For your prenatal symptoms, your physiotherapist will recommend you varied treatments such as soft tissue techniques, mobilization, stretch and strength exercises for your body. It is a good idea to take up a prenatal exercise program with a qualified physiotherapist to prepare your pregnant body for pregnancy and childbirth. This will usually include pelvic floor training, breathing and relaxation practices to keep you calm and strengthening exercises for muscles under strain due to pregnancy.

2. One of the most effective cures for treating your postnatal problems is the core-strengthening exercise program which can increase your physical and mental tenacity. A women's health physiotherapist can guide you with specific strengthening exercises for this.

3. For better functioning of the urinary tract, you may be recommended some pelvic-floor exercises.

Are you gaining an excessive amount of weight during your pregnancy, well you are not alone?  Most of the pregnant women tend to be overweight or obese. You are viewed as overweight if your pre-pregnancy body mass index (BMI) is approximately between twenty-five and twenty-nine. Your BMI is the relationship between your height and weight. You are considered obese if your BMI is thirty or more.

However, here are some ways with which you can control the weight gain during pregnancy:

1. Eat a solid, yet less-calorie diet: Utilize a convenient pregnancy food journal to ensure you are getting enough supplements and drinking a lot of water every day. The journal is additionally helpful for keeping track of your mood swings and appetite levels so you can spot patterns you may need to change. Since you realize that you have to take after a particular eating regimen, the following are very solid for you:

   • Crisp leafy foods

   • Oats and bread made with whole grains

   • Low-fat milk and dairy items

   • Foods rich in folates such as strawberries, spinach and beans

   • Unsaturated "good" fats such as olive oil, canola oil, and shelled nut oil

2. Regular exercise: In case you are a relative newcomer to work out, you can start with pregnancy exercise for beginners. You can practice low-impact exercises; for example, walking, swimming and light heart stimulating exercises. Never begin an exercise without first talking with your medicinal services supplier or doctor. Furthermore, make sure to you adhere to the thirteen principles of safe pregnancy work out. A few women do get in shape during pregnancy in case they roll out a solid eating regimen and make way for life improvements, so make sure to check in with your specialist if this happens.

3. Comprehend your calorie needs: As specified before, not all pregnant women have to put on equivalent measures of weight. Thus, you have to know precisely what number of calories you require. Talk with your specialist to get the correct number.

4. Eat frequent, small meals: This is true when you need to deal with your weight, pregnant or not. Eating successive little dinners is particularly helpful when you are pregnant. Eating a full feast makes you wiped out.

5. Taking prenatal pre-natal vitamins: This is something your specialist will recommend in any case. Yet, in case that you require an extra motivation to take your pre-birth vitamins consistent, then this is it. As you most likely are aware, your body needs additional food and nutrients during pregnancy. In case that you need to deal with your weight and take in the supplements without stacking yourself with calories, take your vitamins.

Pregnancy is an important and happy phase in a couple’s life. There are many changes (both physical as well as emotional) that a woman experiences during pregnancy. However, the period can also be extremely confusing for a woman. From the choice of food to pregnancy woes to sexual life, the list is neverending. This article is an attempt to answer some important queries and doubts that every woman has during pregnancy.

1. Sex during pregnancy: This is a common question that bothers most couples. Some fear that having sex during pregnancy can harm the baby, cause a miscarriage or other serious complications. However, most physicians suggest that there is nothing to be sceptical about in the case of a normal and healthy pregnancy. Having sex will neither affect the baby or pregnancy. Women who have complications during pregnancy are, however, advised to avoid sex during this phase.
2. Exercise and meditation during pregnancy: Pregnancy can be stressful for some women. From morning sickness to cramps, insomnia to mood swings, there are many health issues that a woman has to face during pregnancy. Exercise and meditation come as a much-needed saviour. Meditation is known to be a great stress buster. It helps a pregnant woman deal with the situation better. Women with morning sickness benefit greatly from exercise and meditation. Swimming is also an excellent exercise to indulge upon during pregnancy. However, to play it safe, consult your gynaecologist before you try out any exercise or meditation. Avoid doing very strenuous exercise or physical activity.
3. Pregnancy diet: The diet of a pregnant woman will have an impact on the overall development of the fetus. The baby will derive its nutrition from the mother. Thus, one should be careful with the choice of foods during pregnancy. Foods rich in proteins, folic acid, calcium, and iron should be consumed more during pregnancy. Green leafy vegetables, fortified cereals, pasta are an excellent source of folic acid. Eggs, nuts, fish, poultry, dried beans, and peas are rich in iron and proteins. Milk, cheese, yoghurt, and juices (calcium fortified) takes care of the calcium requirement. The diet, however, changes with each trimester. Include more fruits and vegetables in your diet. Foods such as alcohol, tuna fish (fish which have high mercury content), caffeinated drinks and beverages, raw meat, and unpasteurized foods are best left untouched during pregnancy.
4. Medications: It goes without saying that during pregnancy, no medicines should be taken without consulting the doctor. Self-medication can prove to be dangerous.
5. Effect of pregnancy on professional life: Pregnancy seldom affects one's professional life. However, avoid work that leaves you physically, mentally and emotionally exhausted and stressed out.
6. Take a walk: Pregnant women sometimes get benefit from walking in the morning and evening. 
7. Sleep well: It is important to take rest and sleep well during pregnancy.

Lastly, stay happy and cheerful as much as you can. Pregnancy can be difficult, but with a little effort, you can make it memorable and enjoyable.