Archive for Pregnancy

Maintaining an Exercise Regimen During Pregnancy

When you are pregnant, you may be afraid to keep up with your exercise program. However, exercise during pregnancy can actually be beneficial for you, and in turn, your unborn baby. This article will look at some advice for healthy exercise for both you and your baby.

If you were active and exercised regularly before pregnancy, you can keep it up even after you are pregnant. However, it is normal, natural, and healthy to gain weight while you are pregnant, so it is not a good idea to exercise to lose weight while with child. Also, if you hardly exercised before your pregnancy, your body is not in its prime shape to pick up an extreme exercise regimen when you become pregnant.

However, because there are a number of benefits to exercise, you should not automatically give up and use pregnancy as your excuse to not participate in a little cardio. You just need to take it slowly, and build up your capacity for exercise. Of course, you can only build up to a certain point, as intense exercise in your later trimesters can be harmful.

Workouts that cause you to work up a sweat and make your heart work can be really helpful for a soon-to-be mother. Being in shape and having strong muscles can help you have an easier delivery and aids you in getting your pre-baby body back faster once you have your child. Before the birth, exercise can help ease your constipation, give you a glowing look, keep your joints lubricated, increase your energy level, and help your body aches.

Although there are all of these benefits to exercise, you should listen to your body and your doctor if they is telling you that exercise is not right for you. Things such as high blood pressure, false contractions, spotting, and ruptures of your amniotic fluid are signs that you should stop exercising and contact your doctor.

There are a number of activities out there that can help a pregnant woman stay in shape and healthy during her term. Cardio is a great option, but you should try to avoid bouncing. Thus, many women turn to swimming, yoga, pilates, and walking. If you were an avid runner pre-pregnancy, you may be able to keep up your habit, at least in moderation and for a little while. Walking is a good alternative to running as well. Swimming helps a woman feel light and more graceful because it induces a feeling of weightlessness.

Overall, when you are expecting a baby, you shouldn’t expect to completely stop your workouts, unless ordered by a doctor. Remember, moderation and safety is key to keeping both you and your unborn child healthy. Listen to your body, and dial back intensity as needed.

Sometimes, overexertion can lead to problems with your baby. If you asked your doctor about exercising while pregnant and he did not outline a safe program for you, leading to damage to your child, this may count as medical malpractice. For more information on birth injury law, contact Lowenthal & Abrams, PC, today.

Joseph Devine

The Pregnancy Diet

Being pregnant doesn’t mean that a woman has to restrict herself when it comes to her daily meals. On the contrary; pregnant women should add a lot of variety to their meals to ensure that they are getting all of the vital nutrients they need for a healthy pregnancy and, ultimately, a healthy baby girl or boy.

Pregnant women actually need more calories daily than a non-pregnant woman because the body requires more energy to perform the various physiological functions needed for growth, repair, and survival.

So don’t be mistaken – being on a pregnancy diet doesn’t mean you are going to starve yourself. Being on a pregnancy diet is actually the start of eating better and more interesting meals every day.

Tips for healthy and happy eating

Given a choice between ordering out take-out and cooking your own food, we highly recommend that you cook. Cooking food at home gives you the opportunity to control the amount of fat and salt that goes into your meals.

When you order fast food or pizza nightly, you are causing your body extra strain because of all the salt, fat, and preservatives that come with these convenience-centered food items.

So the next time you have a craving for another unhealthy dinner or snack, think about this: what you eat is absorbed by the placenta and is given to your baby as well. Do you want your baby to absorb excess salt and fat?

Whole foods are the only types of food that pregnant women need to stay healthy. Forget about specialty diets being sold on the Internet. Lean meats, grains, dairy, fruits, and vegetables are all you need to stay strong and healthy.
Pregnant women need increased protein intake every day. That means you need to get 75 grams of protein throughout the day so your body has enough energy to perform vital functions. Getting enough protein every single day can actually have a protective effect on your body, too. Studies indicate that protein can prevent the onset of pregnancy-related hypertension.
Irregular vomiting is a common problem during pregnancy, especially during the first few months. If you are having trouble keeping your food down, don’t fret. Instead of giving yourself three big meals a day, divide your food into six smaller meals. That way your tummy won’t react so much to the influx of complex proteins, carbohydrates, and fat.
Some food items can cause discomfort during pregnancy. This is why you should start keeping a food journal. A food journal is nothing more than a daily tracking sheet of the foods that you eat. If something goes wrong, you can then trace the source of the food-related problem by perusing your entries on your food journal.
Weight gain is natural and is actually a necessity during pregnancy. Don’t starve yourself or get upset if you start gaining weight!
Supplements of any sort are just that – supplements. You still need to eat fruits, vegetables, and lean meats on a daily basis to get all of the nutrients you need for the normal development of your baby.

To learn more about how to maintain a healthy diet, go to the Lifestyles100 web site where you will find more articles and information, or pick up the new book, “Pregnancy Diet and Nutrition Made Easy” for the Kindle or Nook Book at Barns and Noble.

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Pregnancy Workout: Workout ideas for You

Moderate exercise and the mom-to-be match like carrots and ranch dip. You will have more energy and be less concerned about gaining weight, and your body will recover more quickly after the baby comes into the world.
 
Exercises that you do during pregnancy needn’t be substantially different from the exercise you normally do in order to maintain and improve your fitness. But there are several general guidelines for exercise while pregnant, as well as some cautions, that may help you develop the safest and most effective workout during this period of extra demands on your body.
 
Safe Exercises While pregnant
 
Walking
This is one exercise that may be continued throughout the pregnancy. It’s beneficial particularly for the knee muscles and also the abdominal muscles. You should start walking slowly after which increase your speed moderately. You need to do this exercise for 30 minutes 3-4 times in a week. In the later stage of being pregnant, walking for half an hour might be difficult. In that case, you must take frequent breaks among. 
 
Swimming
This is considered as among the best exercises for pregnant women because it increases the strength and flexibility of countless muscles of the body. Whenever you float on the water, the body get a sense of buoyancy and also the extra pressure exerted on our bodies joints, legs and the back are reduced temporarily. Thus you receive a lot of relief from the annoying pain within the joints caused due to rise in body weight. 
 
Cycling
You take a ride on the bicycle and move around where you live for half an hour daily. Otherwise, you can use the stationery cycle from the gym. Both are equally beneficial. A lot of women prefer cycling over every other safe pregnancy exercises they do not have to carry their heavy bodyweight in this exercise
 
Yoga
You will find different forms of yoga for women that are pregnant which focus upon stretching specific muscles from the body that are stressed while pregnant and childbirth. It also helps to help keep a check on heart rate and blood pressure level. It gives a sense of oneness between mind, body and soul and you may feel the bonding between both you and your unborn child. Just avoid such yoga poses that involves excessive stretching from the body.
 
Fitness Ball
Exercising around the fitness ball helps a great deal in toning up the stomach muscles. Practice some deep breathing exercises located on the exercise ball. While going for a deep breath the abdominal muscles are stretched plus they contract when you breathe out. This adds flexibility towards the stiff abdominal muscles. 

Every pregnant woman should consult her physician about exercises during pregnancy, whether or not exercise has been part of her daily routine.

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Post Pregnancy Exercise Plan

Engaging in regular exercise programs after childbirth is very important for your well-being, health and fitness level. Also, you have to remember that post pregnancy exercise is best done a few weeks after your delivery because participating in tedious activities right after giving birth may place too much stress on your body.

However, because of the big changes most women had gone through, they were always in a rush to do things and they tend to neglect the proper post pregnancy exercises. They think that light exercises such as post pregnancy exercises do not really work. If you are one of these women, you are definitely getting it wrong!

You may be feeling a sense of jealousy towards the Hollywood stars that are able to look gorgeous even months after giving birth! But these Hollywood mothers have access to some rather handy resources; personal trainers to get them back into shape, chefs to eat the right foods, babysitters to look after the baby whist down the gym and of course the magic of Photoshop!

Many new moms intend on getting to gym soon after the baby is born but not many actually do, the two main reasons for this is usually lack of energy, time and feelings of guilt, thinking that they are selfish.Think of it this way, in order for you to take care of your family, you have to take care of yourself first, you are not being selfish, you just making sure that your family will be taken care of by making sure that you are in good shape and fit to deal with all the physical and emotional responsibilities.

Gentle aerobic or fat burning exercises such as walking with a pushchair is ideal, it is low intensity, provides support and ensures both you and your baby get plenty of fresh air. This needs to be progressed slowly but you should regularly be increasing what you are doing.

When you get the go ahead, your health professional will probably recommend that you start with some gentle walking exercise, pelvic tilts and tummy scoops, gradually building up to when they can suggest that you join a specialist postnatal exercise group such as swimming or Pilate’s. This way you can meet other yummy mummies and give each other moral support if needed.

A healthy diet is vital during pregnancy but just as important now, for both you and your baby if you are breastfeeding. Get this right and you have the potential to work with your body’s hormones to get in to the best shape of your life, get it wrong and you could have a weight problem for as long as you live.

It harnesses the flexibility of your body. It allows you to lose weight through a number of stretching exercises. A great thing about this post pregnancy exercise is that it helps you commune with your spirit. You can reduce stress and relax for the whole duration of the exercise.

More and more people are now into yoga due to its many benefits in all aspects of your personality. You can also ask friends to go with you when you join yoga classes. Take your pick from these post pregnancy exercise programs. You are bound to pick one that will suit well with your schedule and your body needs.

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