- Exercise & Fitness
Sport Activities for Pregnant Women
Ok, now you are pregnant and you think it is the time to have long rest for more then nine months ? Oh..wait a minute..a regular exercise during pregnancy is good to maintain heart condition, adding extra energy, and push our self esteem.
Maintaining a healthy body condition may also reduce the common complains in pregnant women, such as pain in your lower back. Even can also accelerate the process of giving birth.
Before starting the exercise activities, consult with your doctor first to make sure that you choose right and safe sport activities. If your doctor allows, try light exercise, 30 minutes or more, for 3-4 days a week. Remember, your goal is to keep the body in order to keep fit as pre-pregnant, not to compete. Start with one of the three activities below, which has been approved by doctors
The benefit : Walking is easy to do and become our daily activities. Walking fast around our neighborhood is a good start. You will enjoy the cardiovascular sport's benefit without feels many pressure on your knees and ankles. You may doing this everywhere and anywhere during your nine months pregnancy.
With an enlarged abdomen, you can easily lose a sense of balance and coordination, so you have to try to walk on a smooth surface, be careful with road potholes or other obstacles. Better use the sneakers that may support our feet. Your legs may be swollen in the last trimester. So if you start to feel cramped, you may replace your sneakers with bigger size.
This is the ideal type of exercise during pregnancy. There is no risk of falling with striking abdominal position so it may harm your baby. Swimming gives freedom of movement without stress on the joints. You may feel very light in the pool. Even if you are in your nine months pregnant, you are still able to swim, walk, and dancing in the water.
Unlike the sports ground which can make body temperature rise, or rise. When swimming, the mother's body temperature stable. So that interference with the fetus from the mother's body temperature rise will not occur.
Swimming helps strengthen the muscles of the uterus and the pelvic joints. So that expected future childbirth easier
Swimming can keep the body of pregnant women healthy during her undergoing pregnancy.
I have seen some hospital suggest to deliver a baby under water like the dolphins. Of course the water condition is in control and hygienic with certain temperature.
Choose a style that makes you comfortable, not cause pain in the neck, shoulder, or back muscles. Breaststroke for example, because you do not need to rotate the trunk or abdomen. Be careful when entered into the water. Better not dive or jump because of abdominal pressure. Avoid swimming where the water is very warm, steam room, hot tub, and sauna, because it can cause excessive heat
The Practice of Yoga can help you prepare your mind and body for labor and birth as this helps you focus, to concentrate and keep you healthy. The Yoga Postures are gentle ways of keeping your body active and supple and minimize the common Pregnancy Symptoms like morning sickness and constipation. It can also help in ensuring easier labor and smooth delivery by relieving tension around the cervix and birth canal and by opening the pelvis. The Breathing Techniques can also become handy during labor. It also helps in restoring your body shape, uterus, abdomen, and pelvic floor, and in relieving upper back tension and breast discomfort after childbirth. Special care, however, is needed in choosing the Yoga Poses that you will practice, you should avoid poses that requires laying on the back or belly.
Prenatal yoga classes help maintain flexibility of joints and maintain flexibility. In addition, yoga will strengthen muscles, stimulate blood circulation, and makes you relax. You can apply the techniques you learn to stay calm during the birth process,
If you have entered the last pregnancy age, ignore yoga positions that disturb the balance of your body. In the second trimester, avoid supine sleeping position for your growing uterus weight. The position is pressing the major blood vessels and reduces blood flow to the heart. And, avoid excessive stretching, A pregnant woman produces more relaxin, a hormone that increases flexibility and joint mobility. Thus, it is important to know the extent of what you can do and take a break while doing stretching.
Yoga Poses for Menstruating, Menopausal, or Pregnant Women : Prenatal Yoga Squat Position for Pregnant Women
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