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Cardio Workouts for Pregnant Women

pregnant-cardio-exerciseStaying fit is important for the wellness of one’s body, especially for pregnant women. Surprising as it may seem, pregnancy is a good go signal to hit up the gym or to enroll in classes. While common notion is that expecting mothers should limit themselves from physical activities, most pregnant women is advised to have a moderate routine of exercise or workout. 

Cardio exercises during pregnancy are the recommended activities of most physicians. Movement exercises are known to decrease body pains, most especially in the lower back. Since the body, mostly the legs, are the main parts doing the work, swelling in legs and feet are lessened. Other payoffs of staying fit include better sleeping patterns, reduced mood swings, and improved blood circulation.  What most women find encouraging in taking gym sessions or yoga lessons is that they increase stamina levels, strengthen and tone the muscles, and encourages proper breathing patterns. Eventually, they will find it easier during labor as it reduces the labor time, helps one have better control of their muscles, also, provide them with boosts of energy all throughout the process. And most probably, it’s going to be faster for them to lose weight after delivery. 

Before putting on the activewear and enrolling in classes, mothers-to-be should always consult with their physicians. If the doctors have no objections, they can ask a list of recommended exercises and activities. Likewise, they can request for individualized or personal program crafted by them. After getting the physician’s permission, women should go to health and fitness centers and register under trainers or experts with experience or certification with pregnancy exercise. With a guide throughout the program, their activities will be adjusted to their needs and circumstances.

Some reminders that one shouldn’t forget are as follows:

  1. Always be hydrated.
  2. Do proper warm-up before the activity.
  3. Be attentive of the heart rate.
  4. Stop as soon as signs of swelling, nausea, and headache are seen and felt.
  5. Take a break every fifteen minutes or so.
  6. Do not exercise every day to avoid over fatigue. 

The body changes all-throughout the 9 months, which is why there are specific sets of exercises per trimester of gestation.

For the first trimester, swimming, jogging or walking are the ideal forms of exercise. Many expecting mothers fear that any active movement might harm the baby, so it’s better to start with low intensities and gradually increasing them. Swimming keeps the body toned, while it raises the heart rate. Because of the water’s density, there’s no chance for them to fall flat on their stomach. Walking or jogging is also a simple cardio exercise that won’t put too much strain on the body. Just remember to put on the right shoes and take extra caution where one’s passing. These two exercises can be done all throughout the pregnancy period. 

Having a stationary bike for one’s disposal is also favourable. Rather than going outdoors to bike, one can exercise without being exposed to too much heat or to other dangerous obstacles. Plus, with this equipment, there will be less stress exerted on the body as it acts as a support for one’s weight.  Additionally, weight lifting is relatively doable because mothers can still carry much weight with less risks of injury because of the joints near the muscles are strengthened.

During the second trimester, the baby bump becomes bigger and more evident; thus making it more difficult to do a lot of bending and jumping. In this stage, many future mothers attend yoga and aerobics classes. There are centers that have special programs for pregnant women, making all the positions, the steps, and the pace, easy for them to follow as they reap benefits from them. Many don’t feel the strengthening of their muscles doing yoga because of the gentle, relaxed, and peaceful manner instructors conduct their sessions. Likewise, this approach can be carried over during labor, wherein the mother can be calm and not frantic. For both activities, they should avoid standing for a long period and staying in a lying position. If not, oxygen circulation and blood flow will be harder for the baby. 

The last three months of pregnancy are crucial. In one wrong or sensitive move, one’s water might break or it can cause an unavoidable fall. For this reason, lightweight cardio exercises such as water aerobics, yoga, and walking, are the most advisable things to do. Water aerobics is the favorite of many future moms, since it won’t worry them of falling, neither will they feel extremely hot in the pool.

Though exercising have numerous known advantages, women should not risk their welfare and the baby’s condition just for those. If there are signs or difficulties, it simply means stop. If one’s feeling dizzy, finding it difficult to breathe, or sees the calf swelling, she should no longer push herself to do more. 

Overall, cardio activities are rewarding during and after pregnancy. It can help women cope with their physical and emotional changes as they wait for the arrival of their child. However, one should always keep in mind their limitations for the sake of her baby and her own health. 

Count Your Steps Towards Health And Wellbeing

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Anything worthwhile cannot be achieved overnight similarly, a healthy life is a result of long established healthful practices. The health habits that are formed today remain the groundwork for tomorrow. An upbeat and active lifestyle that is practiced in the present day contributes to a healthful life even at the age of 80. Simple steps that you take forward now to remain healthy go a long way in benefitting later. The more you wait, the harder it will seem, so count your steps towards healthy living right away. Here is a sneak peek look at the some of the simpler steps to enable overall wellbeing.

Staying active remains the number one mantra for a healthy life. It’s time to get up from the couch to discover the benefits of an active lifestyle. A brisk walk in the park for around 30 minutes has a galore of advantages to offer. The early morning sunshine is an abundant source of vitamin D. Walking helps in weight control, improves circulation, strengthens bones, tones muscles, offers flexibility, improves balance and coordination. Walking is said to prevent as well as help in the management of diabetes mellitus, cardiovascular disease and blood pressure. It trims the waistline and lowers the risk factors for several diseases.

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Walk up the stairs and step into an active lifestyle to stay fit and robust all through the life. Remember to care for your knees and joints during the adult life. As you age, many of the bone disorders become irreversible. At adulthood with exercise and proper diet, there is a possibility to prevent or reverse knee and joint problems. A sedentary life aggravates knee problems so make sure to be physically active through the day. Consult a physiotherapist at the right time to reduce the intensity of a paining knee.

Yoga remains the best solution to maintain positivity and good health. Yoga also enables one to strengthen the core, enhances flexibility, improves circulation and eliminates stress. Learning yoga from a trained instructor enables a healthy living which would serve to be a boon in the future. It eliminates depression and apathy. It enhances emotional and physical health thereby contributing to a good quality of life. A well-balanced diet coupled with exercise can work wonders with respect to healthful longevity. A healthy diet that provides carbohydrates, proteins, fats, minerals and vitamins in balanced proportions have positive impacts.

Choose organic foods. Enjoy fruits and vegetables as such. Whole grain cereals add fiber to the diet. Include high biological value protein such as eggs and animal protein. Avoid trans-fats and processed foods as much possible. Learn to cook delicious and nutritious meals. Fruits and vegetables act as a storehouse of antioxidants. Consume them as fresh as possible. Eat varied colors of fruits and vegetables to stay hale and healthy. Be vigilant of your body’s signs and signals. Visit a general physician once or twice in a year and get yourself assessed completely. Quit smoking to enhance health and longevity. Add life to your years ahead by staying healthy.