Category Archives: Fit pregnancy

Benefits of dancing during pregnancy

Expectant mothers go through a great deal of hormonal, physical, and emotional changes in a short period of time. Low impact dancing is a great and fun way to improve your physical and mental health during your pregnancy.

Dancing allows you to have a great time while toning your body and becoming more flexible. During pregnancy, it’s recommended to dance at least 2 or 3 times per week. You can dance with your partner or attend a prenatal dance class, it really does not matter, the important thing is that you exercise regularly. Just remember to take precaution and warm up before dancing. Avoid jumping or harsh movements in order to avoid harming your body or falling down.

Some of the benefits that dancing can provide to pregnant women are:

• Better posture
• Lower anxiety and stress
• Strengthening of the body for delivery
• Better blood flow
• Better mood
• Faster recovery after delivery

If you feel any discomfort, you should stop dancing and consult your doctor. Remember that exercises such as dancing are really helpful during and after pregnancy!

Benefits of prenatal pilates

Pilates is a training technique that allows you to be aware of and align your body, as well as tone and relax your muscles to be more flexible. Achieving the best results requires focus and coordination.

Expectant mothers go through a lot of hormonal, physical and emotional changes in a short period of time. Prenatal Pilates can have so many benefits in expectant mothers both mentally and physically.

Some of the benefits Pilates has to offer are:

• Better blood flow
• Prepares body for the increased abdominal weight
• Promotes good posture
• Reduces stress
• Prepares the body for delivery
• Increases breathing capacity
• Improves the mood
• Helps increase flexibility

If you feel anything out of normal, quit exercising. It’s recommended to avoid demanding exercise. Doing short workouts throughout the day is better.

Remember, exercising regularly will help you! However, take lots of care and don’t overwork yourself while doing so, it’s so important now that you’re pregnant.

Benefits of prenatal yoga

Expectant mothers go through a lot of hormonal, emotional and physical changes in a short period of time. Prenatal yoga offers women a lot of physical and mental benefits while helping them embrace all the changes they are experiencing.

Some of the benefits that prenatal yoga offers are:

• Well-being
• Helps you get in shape
• Gives you energy
• Fights pregnancy-related discomforts
• Helps you control your breathing
• Improves your mood
• Flexibility
• Helps you connect with your baby
• Lowers your stress
• Improves your digestive system
• Improves your sleep
• Strengthens the muscles for delivery

It’s better if you do yoga with other expecting moms, as this way you may feel supported and motivated. Besides, if you’re new to yoga it’s recommended to start slowly and with a teacher’s help. Pause and change positions if you ever feel any discomfort. It’s better to avoid positions in which you arch your back too much or need a lot of balance.

Remember, exercising regularly will help you a lot! However, you must be careful to not overwork yourself, especially now that you’re pregnant.

Benefits of swimming during pregnancy

Swimming is one of the most recommended exercises to do during pregnancy due to its low impact on the body. Also, it’s known for offering a lot of mental and physical benefits to the expectant mother. Besides, water makes your body lighter, allowing a better flexibility and ease on your movements.

It’s recommended to swim at least two or three times per week during pregnancy, just remember to go swimming at least one or two hours after eating, to be safe. It’s also important to warm up and do some stretching before starting.

These are some of the benefits that swimming offers:

• Improvement of your cardiovascular system
• Diminished stress and anxiety
• Strong body and toned muscles
• Lower edemas
• Released joints

Remember, exercising will give you lots of benefits during and after pregnancy!

Preparing your body for birth

According to the experts, exercising before your baby is born can change your experience when giving birth. There are some exercises that could loosen up your hips to ease up the delivery, and reduce your stress or anxiety, things that most expectant women experience before delivery. These exercises should be done softly, slowly, and as good as you could do them.

Here’s a list of exercises to loosen up your hips and strengthen your pelvic muscles in order to get ready for birth:

• The Turkish position: sit with your legs crossed, while you squeeze in your vagina and anus for 10 to 15 seconds and then release. Repeat this exercise several times most days of the week to see results
• The angry cat position: place your palms and knees on the floor with your knees at the width of your shoulders. Arch your back, breathe and go down/relax. Repeat this exercise several times most days of the week to see results
• The tailor position: sit with your back straight and place the soles of your feet together. Push your knees down and keep them like that for a few seconds

Even though no one can guarantee you’ll have a good delivery experience, doing these exercises can upper your chances to do well. Experts recommend doing them moderately in order to prepare the body and ease the delivery.

Encouraging vertex position in your baby

Most babies get in position for delivery a few weeks before birth. However, there are some babies who don’t position themselves, this is why in some specific cases a cesarean delivery may be necessary.

If your baby is in an upside down position, but {he/she} is facing to the other side, you may need a vaginal delivery, which could make your baby’s birth a bit harder and longer. However, some babies still move to the ideal position during delivery.

Can I do anything to help my baby get in position?

There are some exercises that you could do to help your baby set up easier. It’s not for sure, but doing these exercises will increase the possibilities.

Up next, a list of some exercises to help your baby get in position:

• When sitting down, use a pillow or a cushion so your bum is higher than your knees
• Get on your knees on the floor and slowly lower your chest down so your hips are at their highest point for around 10 or 15 minutes
• Every once in a while sit on a big exercising ball and do some front tilts

Remember that keeping your bum and hips higher than your knees will help your baby slide and settle easier. Make sure to move regularly so you don’t stay in the same position for too long.

Strengthening the pelvic area to diminish pain

Strong pain in the pelvic region is called Pubic Symphysis Dysfunction. This affects one in every five pregnant women. In order to prepare for birth, your body produces a hormone that softens the net of ligaments that reinforce the pelvic articulation called pubic symphysis. This causes your ligaments to move more than usual, or that one side moves more than the other side, causing pain in that area.

To ease the pain you can use a waistband or do some pelvic exercises. According to trainer Wendy Powell, Kegel exercises strengthen the muscles and balance the pelvic bones, decreasing the ligament movement and pain when walking.

Pelvic pain can persist even after delivery. Some women may feel this pain from the beginning of the second trimester, others during the middle of pregnancy, and others before delivery. If you’ve felt this pain in previous pregnancies, it’s recommended that you start doing the Kegel exercises from the very first trimester. Even though exercising is beneficial for pregnancy, there are some that could worsen your pelvic pain. So, avoid carrying heavy stuff or doing any workouts that require weightlifting.

Remember, strengthen your pelvic zone could be a great way to lower the pelvic pain!

Quality not quantity

Exercise is key to stay emotionally and physically healthy. It has plenty of benefits, but to obtain them, it’s important to make sure that what you’re doing is correct. Contrary to popular belief, how much exercise you do is not quite as important. You can exercise for extended periods of time but if it’s done poorly, it won’t be of much help. It’s best to do one good workout than a lot of poor ones! In fact, you might get injured if you overwork work body!

You must be careful and not exercise for too long during pregnancy. To get the best out of working out, it’s best to do constant activities repeatedly throughout the day. Here’s a list of exercises that greatly benefit pregnant women:

• Swimming
• Pilates
• Yoga
• Pelvic exercises
• Spinning
• Kegel exercises

Remember, in exercise quality is better than quantity! Make sure to visit your to your doctor if you experience any symptoms of dizziness, hemorrhages, pain, swelling, muscular weakness, or contractions while working out.

Varicose veins: causes and prevention

A varicose vein tends to appear when a vein is dilated. Around 70% of women have varicose veins, and these tend to appear or worsen during pregnancy. This apparition is due to your baby’s growth and the pressure {he/she} puts on your uterus, vena cava and the veins in your legs. There are also other activities that could help varicose veins appear, for example, being in the same position for too long, be it sitting down or standing on your feet.

Exercising could have a great impact on the prevention and reduction of varicose veins since it allows a better blood flow. The best thing you could do to prevent varicose veins is doing five-minute exercises several times a day. Also, make sure to not be in the same position for more than an hour. If you have to, one-minute stretches could really make a difference.

Here are some general tips to avoid varicose veins during pregnancy:

• Raise your legs after a long time of sitting or before sleeping
• Avoid being overweight
• Take a daily bath with cold water, or with a mix of hot and cold water to improve your blood flow
• wear light clothing in your legs and waist to improve blood flow
• Avoid direct sunlight exposure
• Take a daily walk of 15 to 20 minutes
• Use support stockings for varicose veins

While varicose veins could look annoying, they’re not dangerous. However, some people could develop blood clots, so check with your doctor if you notice a thick vein, a sensitive vein or a red vein.

The importance of Kegel exercises

What are the Kegel exercises and what are its benefits?

Kegels are exercises that strengthen the pelvic floor muscles, prepare women for delivery, and prevent urinary incontinence, which affects around 70% of women during or after delivery.

Besides, Kegel exercises strengthen your vaginal muscles, resulting in more enjoyable sex. This is a good reason to keep them up after pregnancy, even if you’re not planning on getting pregnant again.

When, how, and with what frequency should I do the Kegel exercises?

To feel more comfortable, start the Kegel exercises with an empty bladder. You can begin by squeezing and lifting your pelvic floor muscles. Imagine that you stop and then let go of your urine flow. Contract your muscles for five seconds and rest for another five. As you strengthen your muscles, upper the time and try to contract them for ten seconds.

You must work exclusively on your pelvic muscles in order for the Kegel exercises to show results. Make sure to not use or contract any other muscles, such as legs, belly or butt. Don’t worry if it’s hard at first, practice makes perfect!

When it comes to frequency, gradually increase the times you do them per day. You can start by doing them in sets of 15 and with time do more contraction time. Keep them up until it becomes a daily habit!