Tips for Pre- and Postnatal Fitness Exercise is good for everyone, especially if youre a mom--even a pregnant one. You can work out your entire pregnancy, and thereafter. This article will share tips to take you through the nine months of your pregnancy and the nine months following childbirth. Prenatal Exercise The most recent research shows that exercise is beneficial for mom and baby during pregnancy. So long as there are no contraindications (ask your doctor), you should be able to work out throughout your pregnancy. The purpose of exercise changes at this time of your life. Instead of working out to tighten up, you work out to loosen up (for childbirth). Exercise should be stress relieving, not stress producing. The exercises you choose should get your heart pumping, stretch your body, and help you manage weight gain. It will also help prepare you for the marathon of labor and delivery. Your pregnancy and labor will be much easier if youre fit. More: Upper-Body Stroller Workout If you have already been working out, you can probably continue your current routine. If you are new to working out, you should start slow and gentle. Popular modes of exercise during pregnancy include walking, water workouts and prenatal yoga classes. The most important thing is to listen to your body: If the exercise doesnt feel right, dont do it. Modifications During Pregnancy Watch your intensity during pregnancy. This is not the time to go for the burn or work until exhaustion. A good indicator is a talk test: If you can talk through your exercise, youre probably at an appropriate intensity. If it feels too difficult to talk, youre working too hard. More: Functional Fitness for New Moms Be careful with physical sports that could knock you off balance--such as skating or skiing--and of sports that could risk physical trauma such as hockey or rock climbing. Do not become overheated. Your baby does not have a way to cool himself. Wear light clothing and hydrate, hydrate, hydrate. Warning Signs Please stop exercising and go see your doctor if you experience the following: Excessive Fatigue Dizziness Shortness of breath Feeling Faint Vaginal Bleeding Contractions Unusual absence of fetal movement The 9 Months After Baby Seventy percent of moms are unsatisfied with their bodies even nine months after giving birth. Even those lucky few who do take off their pregnancy weight dont necessarily regain their same body composition. No matter how fit you are throughout your pregnancy, youll need special training for your new role as a mother. More: Why Workout Should Change During Pregnancy regnancy and childbirth can wreak great challenges on your body, all which are reparable with a sound exercise program. Very soon after childbirth, most doctors say new moms can start out with a program of gentle stretching, slow walking, abdominal contractions and Kegel exercises. Your body is a good barometer and will tell you when youre doing too much through increased vaginal bleeding. If that happens, its time to rest and relax some more. Build back to a fitness program very slowly. Most doctors will recommend that you wait six weeks after childbirth to begin a formal exercise program. The nice thing is that you dont have to leave your baby to get in your work out. Front Pack Carrier Workout A must-have for every new mom is a front pack carrier. These handy holders let mom carry baby around and keep her arms free. Baby loves the motion and being close to mom, and mom loves the freedom. What moms might not realize is that that same carrier can also be a great work out. Because babys weight is evenly distributed, it adds a functional weight to the workout. The only downside we can find with a front pack carrier is that it can wreak havoc on your posture. New moms already suffer from posture problems aggravated from feeding, picking up baby, car seats and more. The best way to use a baby carrier is to focus on stretching the chest area and strengthening the upper back. When wearing the carrier, regularly contract your shoulder blades, bringing them together as if you were squeezing a pencil. Keep shoulders down and back, and neck long and relaxed. Exercises you can do with a front pack carrier include lunges, plie squats and wall sits. Obviously, babys safety comes first. Stroller Workout Every new mom has some type of stroller. Not only is it a great mode of transportation, it makes a great workout. You can get a great cardiovascular workout while walking or running with your stroller, and you can get a great strength workout by doing lunges or squats. Pushing a stroller incorrectly is a sure way to sabotage your posture and to wind up with an injury. Take an inventory of your body from head to toe. Here are some Stroller Strides tips: Walk with good posture at all times. Keep shoulders low and pulled back. Lead with your chest. Imagine that you have a string attached at your sternum (the bone between your breasts) and it is pulling you forward. Hold in your abs, not your breath. Keep a soft bend in your arms and keep wrists in neutral alignment. Stroller Stride: When walking, feet and knees should be facing forward. You can do long, powerful strides and/or short, quick strides. Work at an intensity where you are a little out of breath but not so out of breath that you cannot talk during your work out. Conclusion What we wont do for ourselves, we will most likely do for our children. Taking care of yourself is a gift for your children from the time they are within you. They benefit from your health, your energy and you as a role model. Active logo Take your fitness to the next level with a fitness class.
Posted on: Thu, 07 Aug 2014 05:59:49 +0000
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