Although walking is a great way to get your cardiovascular exercise in, there are some things to watch out for. You want to be sure to not harm yourself or lose your balance on one of your walks. Just keep the following in mind: Be sure to watch your posture while you are walking! Keep you abdominals between your hip bones pulled in so that you’re back doesn’t go into “sway back.” This could cause of intensify back strain and pain. Keep your chest out and shoulders back and down. Think of a string attached to the top of your head and it is pulling you towards the sky. Try to keep your feet straight ahead, not turned out to the hips. However, don’t watch your feet, this will cause you to lean forward, destroying your posture and putting more strain on your head, spine, and back.
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June 30, 2009Swimming, another excellent pre-natal cardiovascular workoutSwimming is one of the best exercises a pregnant woman can do. It helps keep you from overheating and keeps you safe from injury by avoiding jarring movements. It also makes your body bouyant so the extra pounds don’t feel so hard to carry. I loved swimming during my pregnancy, even though I am not a particularly good swimmer, it just felt good. The Benefits of Swimming While Pregnant:
-It’s good for anyone, no matter your fitness level!
-No matter how much weight you’ve gained, you’re “weightless” in the pool! -Being in the pool aids your posture. The water can also act as a sort of massage! -Being shoulder-deep water can help decrease your overall blood pressure! -It can increase circulation and relief from swelling!
-It’s relaxing
June 29, 2009An Awesome Choice for Pre-natal Cardiovascular WorkoutsOften in our technological age we have a tendency to think it’s
not really exercise unless we are running, on a treadmill or in a class with a bunch of other sweaty people. But fortunately that is NOT true!!! Walking is exercise too! Walking is simple and quick, just put on an old t-shirt, some shorts, a well fitting pair of tennis shoes and you are off!! You Can walk just about anywhere, on the sidewalk, in the park, at the mall, you can even get a lot of walking done at Disneyland or your county fair! So, if you are doing your cardio work and don’t want to go to
the gym, just check your watch and get out and walk for 30 minutes or so! I enjoy it a ton better than in the gym on a treadmill and you get to see a change of scenery, not just the same old thing minute after minute.
Low impact, appropriate form of aerobic exercise. Since you
Low impact, appropriate form of aerobic exercise. Since you probably already know how to walk, you won’t have to learn. You can make walking as hard or as easy as you want it quite easily. While your balance and coordination get worse, walking doesn’t require a great deal of skill or balance.
probably already know how to walk, you
won’t have to learn. You can make walking as hard or as easy as you want it quite easily. While your balance and coordination get worse, walking doesn’t require a great deal of skill or balance.
June 27, 2009Pre Natal Nutrition:Water
Water plays a vital role in a healthy, fit pregnancy: 1.Water carries nutrients through your blood to your baby! 2.Water helps prevent bladder infections, which are common during pregnancy. 3.Water helps prevent constipation. 4.Water helps with hemorrhoids. 5.Although it may seem counterproductive, drinking enough water actually helps you NOT retain water. 6.Water helps prevent dehydration which is especially important in your third trimester when dehydration can cause contractions that can trigger preterm labor. How much water is enough? You should drink at least six to eight 8 ounce glasses everyday (48 to 64 ounces) plus one 8 ounce cup for
every hour of light activity. This means if you are adding this program to your weekly activity plus cardiovascular activities at least twice a week, you should be drinking at least 72 ounces of water four days out of the week. If you don’t enjoy the taste of water, try adding a lemon wedge or put some flavoring in it, such as crystal light. If you are unsure of how much water you are getting in, fill a 64 ounce container with water in the morning and be sure to finish it by the time you go to bed. Remember, the earlier you drink the water, the less you’ll have to get up in the night, which is important for pregnant women!
June 23, 2009Don’t stop strength training during pregnancy…!
If you begin to wonder as the months go by if strength training is a good exercise for you, worry no longer! Most women don’t want to “bulk up,” especially during pregnancy. Well, that’s good because the goal of weight training during (and even after) your pre natal months is strength and resiliency, not muscle building! The following are some of the many benefits of strength (weight) training during pregnancy: -Muscle burns more calories at rest than fat (which burns next to nothing anytime!) -Effective exercises of strength training require less time than other types of exercise -Weight training helps prevent osteoporosis by building bones -Strength training helps reduce stress levels -Strength training aids rest and sleep -Strength training improves posture, balance, and joint stability. June 19, 2009Top 5 Pregnancy NutrientsCalcium: 1,000 mg (Dairy foods, dark leafy greens, calcium-fortified soy milk, juices Folate: 600 mcg (Dried beans, peas, lentils, orange juice, oranges, dark leafy greens, soy nuts, avocados, broccoli, aspargus Iron: 27 mg (Liver, red meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy nuts, grains Protein: 70 g (Meat, poultry, seafood, dairy foods, beans, legumes, nuts Vitamin C: 85 mg (Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, brussel sprouts June 18, 2009How to breathe right while weight training.As with everthing else in pregnancy, breathing right is also important in your workouts. Keep in mind that as you breathe, you are also taking in oxygen for your baby. The same oxygen that helps you with your workout, nourishes your little baby. As you exhale you are “detoxifying” your body by releasing carbon dioxide. DO’S: -Breathe normally -Exhale on exertion -Inhale as you lower or return weights to starting position DON’TS: -Don’t hold your breath -Don’t do the “vasalva maneuver.” This involves forcefully exhaling air while not releasing air from your lungs. This is much like the breathing done during a bowel movement. This can cause problems in intr-abdominal pressure and cause problems for your pregnancy. June 15, 2009Water intake during your pregnancy, especially while exercising-
Water plays a vital role in a healthy, fit pregnancy: 1.Water carries nutrients through your blood to your baby! 2.Water helps prevent bladder infections, which are common during pregnancy. 3.Water helps prevent constipation. 4.Water helps with hemorrhoids. 5.Although it may seem counterproductive, drinking enough water actually helps you NOT retain water. 6.Water helps prevent dehydration which is especially important in your third trimester when dehydration can cause contractions that can trigger preterm labor. How much water is enough?
You should drink at least six to eight 8 ounce glasses everyday (48 to 64 ounces) plus one 8 ounce cup for every hour of light activity. This means if you are adding this program to your weekly activity plus cardiovascular activities at least twice a week, you should be drinking at least 72 ounces of water four days out of the week. If you don’t enjoy the taste of water, try adding a lemon wedge or put some flavoring in it, such as crystal light. If you are unsure of how much water you are getting in, fill a 64 ounce container with water in the morning and be sure to finish it by the time you go to bed. Remember, the earlier you drink the water, the less you’ll have to get up in the night, which is important for pregnant women! June 12, 2009Important Pregnancy Exercise ReminderYour pregnant body is producing the hormone “relaxin” which is a hormone that loosens your joints so that your body will be more able to push your baby out. This is great for labor, but it can be a problem when it comes to exercise and muscular stretching. This hormone can lead to injury or over-stretching. Be careful not to lift weights that are not too heavy for you and never push a stretch past the point of mild discomfort. Don’t let this stop you from exercising or stretching, just use common sense and listen to your body’s signals. June 8, 2009How exercise can help prevent or alleviate backaches.An aching back is an unfortunate side effect of pregnancy. The normally stable joints of the pelvis begin to loosen to allow for an easier passageway for your baby in delivery. This along with an oversized pregnancy belly, throws off your body’s balance. To compensate we have a tendency to allow our shoulders to push back, arch our necks, push out the belly and put our hands on our hips. This leads to a deeply curved back, strained back muscles and pain. The best defense is prevention starting with strong abdominal muscles, good posture, and good body mechanics. Tips for preventing back pain: 1. Keep weight gain within recommended parameters 2. Avoid high heels (which lead to bad posture) 3. Bend knees when lifting heavier items (lift by bending your knees and pick up slowly, don’t just bend from the waist. 4. Avoid standing for long periods of time. 5. Sit “smart.” (with your butt in the corner and your back against the back of the chair, don’t let your head or feet hang down.) 6. Avoid sitting for long periods of time. 7. Sleep on a firm mattress (preferable on your side.) 8. Avoid reaching far above your head (to paint, put away clothes, etc.) 9. Do “core” work to keep your abdominals strong. 10. Practice good posture (with your shoulders back, chest up, abs pulled in.) *If you are already suffering from a back ache, here are a few tips to help: -try alternating cold and heat to the area, this can relieve sore muscles. Try 15 minutes with an ice pack followed by 15 minutes with a heating pad. (Be sure to wrap both with a towel for safety.) -consider visiting a chiropractor or physical therapist who specializes in prenatal care. |
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