Category Archives: Fit pregnancy

Pelvic muscles before and after pregnancy

Your body goes through lots of changes during pregnancy, and the part of your body that’s most affected tends to be your pelvic floor. Your pelvic muscles offer support for your bladder and intestine.

During pregnancy and delivery, your pelvic muscles weaken due to the weight and pressure of your expanding uterus. 60% of women report that they have suffered from urinary incontinence during or after giving birth. For this reason, you should exercise these muscles to decrease your chances of experiencing incontinence too.

There are many exercises you could do to work on your pelvic muscles. For example, one of them is as simple as contracting your pelvic muscles for ten seconds and then repeating the exercise 10 times. Just be sure to contract the right muscles, not muscles in your abdomen or legs. To figure out which muscles are appropriate you’ll have to pay attention to your body when you pee since one of the pelvic muscle’s responsibilities is to interrupt the flow of urine. It’ll be easier for you to work these muscles if you know which ones are they. Remember to do these exercises at least three times a day and hold your breath while you contract your pelvic muscles.

Gradual weight gain is another way to work on the muscles and to avoid further complications. This is why moderate exercise is so important.

Exercising: Quantity vs Quality

Pregnancy is a period filled with new sensations and experiences since your body is in constant change. This new transition could be hard on you, so help your body adapt! Exercise is a great way to take care of your body and prepare it for delivery. It’s not only a key habit for your physical benefit and your health, but it also helps you relax and prepare your muscles for the extra weight you’ll be carrying.

We know that finding time to exercise can be hard sometimes, but don’t worry! The important part about exercise is its quality. Exercise during pregnancy shouldn’t take long and shouldn’t be repetitive. You could try some fast and simple exercises throughout the day, ideally when you have 10 spare minutes, either when you wake up or before you go to sleep.

Exercising has many benefits. For example, doing a couple of 5-minute routines a day could help you stimulate blood circulation, improve your mood, correct your posture, prepare your body for delivery and tone your muscles.

Exercising is all about consistency, so try to do at least two or three activities per day. View it as a time for yourself, to relax and release the tension that could be built up in your mind and body. Take at least 10 minutes to exercise and relax! Remember that quality is more important than quantity.

Exercise: Take it easy

Constant and moderate exercising during pregnancy is very beneficial for your body and your baby’s development. When you engage in physical work, you obtain a lot of benefits such as, increased energy and ease in any discomfort you might feel. So put on your gym clothes and enjoy!

Remember that exercise, along with any other good habit, isn’t defined by quantity; it’s defined by the quality of what you’re doing. Don’t overwork yourself! Moderation is key for getting good results. Doing too much exercise or doing it wrong could be counterproductive and may harm you and your baby. There are also some workouts that could make you dizzy or nauseous if this happens you must stop immediately. This could be due to pressure on a major vein or artery, due to the weight and position your baby (more common during the last trimester).

Some of the reasons you shouldn’t outwork yourself during exercise are the following: considering that recovery time tends to be longer for pregnant women you must avoid fatigue. When you feel fatigue due to exercising, lactic acid (a substance your muscles produce when they require effort) could accumulate and take a toll on your baby. Besides, exercising too much is never ideal for a pregnant woman, since it could result in dizziness, pain, accidents, and dehydration. However, moderate exercise is highly recommended for your health and your baby’s, so be sure to practice safe exercising.

Your baby grows faster during the third trimester, as {he/she} is reaching the ideal weight for birth. Keep enjoying the benefits exercise gives you, but remember not to overexert yourself!

Backache during pregnancy

Now that your baby is bigger and stronger, you might’ve felt a kick or two. Each day your baby’s growing faster! Feeling {his/her} hands and feet inside your womb is so amazing! However, this amazing feeling also comes with added weight and pressure on your body. As your pregnancy advances, back pain becomes more constant. 75% of pregnant women have said that they felt back pain during some stage of their pregnancy. Pain could even go on for a few weeks after birth. Don’t worry, though! It won’t last long and it will fade away after delivery.

During your third trimester, it’s completely normal to feel bodily pain more often. This is due to your baby’s size and movements and {him/her} trying to find a comfortable position. Your baby’s size pushes down on your lumbar area and just above your pelvis especially while you are on your feet. What’s more, if your baby accommodates {his/her} in a position that puts pressure on your sciatic nerve, you could be in pain all the way from your lumbar zone to your legs.

Keeping an upright position might help you diminish these discomforts. Other ways to calm the pain are exercising, placing hot and cold pads on the affected area, massages, and practicing relaxation techniques.

Exercising during pregnancy

Regular exercise is a great way to stay healthy and feel good during pregnancy. It can help relieve back pain and fatigue, and can also prevent gestational diabetes, reduce stress and make the delivery process easier.

It’s recommended that you exercise moderately, keeping your heart rate under 140 beats per minute. An ideal workout during pregnancy would be a 30-minute walk every day or most days of the week. Exercise must be avoided if you have asthma, heart diseases, vaginal bleeding, a threat of abortion or a history of abortion. You should also avoid exercising if your doctor tells you to do so.

If you don’t like walking, there are other safe exercises you could try. Swimming, spinning, tennis, or aerobics are a few that with moderation are equally effective. You should avoid sports that require you to hold your breath for long periods of time like scuba diving, or contact sports like football, basketball, and volleyball.

Make sure to wear loose clothing and a bra that gives you good support when you exercise. Make sure to get enough calories, drink enough water, exercise at least an hour after eating, and remember that now that you’re pregnant you should be extra careful.

Make sure to visit your doctor if you experience headaches, pain in your chest, abdomen or pelvis, contractions, vaginal bleeding, notice a lower or absence of movement in your womb if you have palpitations or even trouble to breathe when exercising.

Exercising and blood pressure

Blood pressure is one of the things that your doctor will check every time you go for a visit. It’s important to keep it controlled during pregnancy in order to guarantee your baby’s healthy development.

Having a high blood pressure during pregnancy is known as preeclampsia, and it’s a situation that could cause plenty of complications. Around 5% of all women who are pregnant have preeclampsia. It’s more common amongst women who are younger than 20 and older that 40, or those who are expecting twins. Preeclampsia usually manifests during the second trimester, after week 37, but in some cases, it could manifest before or in the last few weeks of pregnancy. Sometimes it can even make itself present during delivery or after giving birth. Preeclampsia can vary in intensity, or work its way with time into a more severe stage.

Preeclampsia is riskier when it presents severely during the first weeks of pregnancy since it contracts the blood vessels causing high blood pressure, and possible damage to some body organs.

Some symptoms that could be present are vomit, slight alteration, facial swelling, and swollen feet or hands. If you find yourself presenting any of these symptoms you should rush to your doctor to get screened.

A healthy diet is so important for taking care of yourself. Fruits and veggies are a must, and so is exercising regularly. Exercise will help you adjust and keep a healthy organism.

Remember going to your doctor if you notice something that isn’t normal. Don’t freak out if your doctor diagnoses you with preeclampsia, follow instructions and take your medications. Don’t worry; you’ll soon have your baby in your arms!