Taking regular exercise can help to reduce many of the aches and pains associated with pregnancy. Exercise can also help you to maintain a healthy weight gain, get a good night’s sleep, and reduce stress. Think of labour as a marathon – staying active by exercising regularly during pregnancy will help you to stay fit in preparation for the marathon.

Here are five pregnancy workouts that will help you stay fit during pregnancy:

1. Walking – half an hour of walking a day can raise your heartbeat, reduce stress and improve fitness. Try walking home from work or taking a brisk stroll during your lunch break. Try to include this exercise as part of your daily routine.

2. Swimming – this is a great full-body workout, and doesn’t put too much strain on your aching joints. The water helps to support your weight, allowing you to move easily through the water. Try to go swimming a couple of times a week, set yourself a goal of how many laps you want to swim, and see if you can increase this as the weeks go by.

3. Ball exercises – birthing balls aren’t just useful during labour, you can use them during pregnancy workouts, too. Get yourself seated safely on the ball, and then try rocking from side to side. Gently rotate your hips to open up your pelvis, and then try slowly making a figure of eight motion with your hips. You can also bounce gently on the ball. An easy way to add ball exercises into your daily routine is to do them whilst watching your favourite TV show. As the opening credits appear, position yourself on your ball, and gently rotate, sway and bounce your way through the programme. Or while you’re reading pregnancy information on the Internet …

4. Prenatal yoga – search online for a prenatal yoga class in your local area. The yoga instructor will teach poses that are beneficial during pregnancy, and may be able to advise on poses to reduce particular aches and pains. If there are no prenatal yoga classes in your neighbourhood, you could buy a prenatal yoga DVD to try at home.

5. Prenatal pilates – pilates encourages strength and flexibility, and is a great exercise to try during pregnancy. Your pilates instructor will teach poses and movements to strengthen your core, tone your muscles and improve your fitness level. Pilates is a great way to exercise your pelvic floor muscles, which is especially important during pregnancy. Look for a prenatal pilates class in your local area, or find a pregnancy pilates DVD to use at home.

What’s your ‘go-to’ pregnancy workout?

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Staying fit during pregnancy helps your body to prepare for childbirth. Spending nine months lounging on the sofa, eating for two, isn’t going to do much in the way of stamina – and you’ll need stamina for the marathon that is labour. Some women swear by prenatal yoga as the key to a healthy pregnancy, great birth and speedy postnatal recovery. Here are seven reasons why prenatal yoga is the perfect pregnancy exercise:

1. It relieves stress – studies have found that yoga relieves stress. Pregnancy can be a stressful time, and it can be hard to switch off at the end of a long day. Taking yoga classes can help you to learn ways to relax. Prenatal yoga classes often include a segment of ‘relaxation time’ which is really quiet time for pregnant women. This will give you some much-needed rest, and allow you to feel completely and utterly relaxed (unless the pregnant woman snoring next to you is ruining your zen).
2. You’ll meet other mums – the class will be full of women just like you. Sleepless nights can be tough, so you’ll need a supportive network of mum friends you can moan to at 3am. Start collecting now so you’ll always have someone to message during night feeds! Prenatal yoga instructors understand the importance of such a support network, and will often allow for socialising both before and after class in the hope of encouraging people to build relationships.
3. It improves body confidence – learning yoga, and strengthening your body, may help to improve body confidence. As you become more aware of your body’s capabilities, you may feel more able to trust your body. And when better to trust your body, than during pregnancy and labour? You probably already feel pretty amazed by your body – after all, it is growing a baby – but learning to control your movement can be the cherry on top of your body confidence cake.
4. It’s all about balance and strength – with your growing bump, you may be feeling clumsy and unbalanced. Yoga can help you to gain control of your changing centre of gravity, and improve posture to reduce aches and pains. Including yoga positions in your daily routine can help to strengthen your core muscles, open up your hips and pelvis, and may help to ease any discomfort caused by the pregnancy.
5. It has transferable skills – the breathing techniques used during yoga are perfect for labour. You’ll learn breathing techniques and visualisations that can be used to keep calm and focus during contractions.

Are you taking a prenatal yoga class?

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Exercising during pregnancy is definitely recommended, but not all pregnancy exercises are created equal.

According to the American Congress of Obstetrics and Gynecology (ACOG), healthy pregnant woman should be encouraged to engage in 30 minutes of mild to moderate exercise each day. Of course, any exercises that involves the risk of falling, heavy lifting, or harsh movements of the torso or joints should be limited due to the risks they can have to the pregnancy. Furthermore, pregnant woman who are just initiating an exercise program should do so under the careful consideration of their health care provider. In other words, the days after finding out you are pregnant is not the time to start training for a marathon.

The benefits to exercise during pregnancy are immense. And while you may be feeling so fatigued that going out for an evening walk may be the last thing you want to do, the reality is that exercise can actually help your body to release endorphins which will in turn, give you more energy. Exercise can also help you to regulate your weight gain, and can ensure that you are in good shape come labor and delivery.

Unfortunately, as pregnancy progresses you may feel too large, or too cumbersome to engage in aerobic activities and may find that simple things such as walking, are hard on your back or increase the swelling in your feet. And this is precisely where swimming comes in.

Swimming is perhaps one of the best exercises that a pregnant woman can engage in. For one thing, when your pregnant body is in the water it is fully supported by the water, which means that your back, ligaments and joints are not carrying the weight of your body. Additionally exercise in general, and swimming in particular because it utilizes the large muscle groups of your body, helps to keep your blood flowing properly and can help alleviate some of the circulation problems that many women experience during pregnancy. When your blood is circulating and flowing properly, nutrients are delivered more efficiently to your baby. Additionally, the exercise increases your oxygen production to both you and your baby. And unlike running or walking or bicycling, the swimming is not harsh on your body and doesn’t involve any jarring or excess pressure on the joints.

Another benefit to swimming is that you will be less likely to overheat while exercising. Pregnancy can cause immense changes in body temperature and your body’s tendency to sweat, which can make it easy to dehydrate when exercising outdoors. In the swimming pool, you are able to maintain a more comfortable (and safer) body temperature. However, it is important that even while swimming which exerts energy that you stay hydrated before and after exercise.

Recently, there have been some reports that swimming in chlorinated pools can be harmful to the developing fetus due to chlorine levels in the pool. However, according to research from Dr. Mark Nieuwenhuijsen of the Department of Environmental Science and Technology at Imperial College in London, “there is no scientific evidence that a woman can be harmed during pregnancy by the chemicals in pools or their by-products.” Pregnant women should take care to shower off before and after swimming (as should non-pregnant swimmers), avoid hot tubs and scuba diving, and realize that the benefits of swimming during pregnancy far outweigh any far-fetched reports otherwise.

If you would like to keep in shape and are looking for a prenatal exercise that is safe, effective and comfortable while pregnant then you should consider swimming. Talk to your health care provider beforehand and look for classes in your area that are specifically designed for pregnant woman. Not only will you get the exercise you need, but you might make some good friends along the way.

Written by Stef, Mother of 4 @Mom-Spirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

First-time mothers may be thrilled and nervous at the same when their expected date of delivery is fast approaching. Most of them are anxious about what might happen during. And, it would help to know what changes your body will undergo during this time and what you can do to prepare for it.

All types of pregnancy exercises are good labour preparations. There are a lot of benefits of prenatal exercises since they reduce bloating, swelling, constipation, backaches, and other unpleasant effects of pregnancy. They also help prevent excessive weight gain and may also shorten labour and delivery. Moreover, it also helps women lose weight faster after giving birth.

The four most important pregnancy exercises are:

KEGELS

Kegel exercises are small internal rotations of the pelvic floor muscles. Kegels strengthen your pelvic floor muscles, therefore, improving circulation to your vaginal and rectal areas, preventing haemorrhoids, and speeding healing after the episiotomy or natural tear of giving birth. There are even some evidences that a strong pelvic floor muscles may shorten the pushing part of labour.

Kegels is one of the pregnancy exercises that can be done anywhere and anytime, whether you are watching television, standing in line at the grocery store, or sitting in front of your computer.

• Tighten the muscles around your vagina as if you are trying to stop the flow of urine.
• Hold for four seconds, then release.
• Repeat this method ten times for three to four times a day.

PELVIC TILT

This is one of the variations of the pelvic tilt that is done on all fours. It strengthens the abdominal muscles and relieves labour pain.

• Get down on your knees and hands, keeping your knees hip-width apart and arms shoulder-width apart. Keep your arms straight, but do not lock your elbows.
• Tighten your abdominal muscles as you breathe in, and tuck your bottoms under and round your back.
• Relax your back when you breathe out.
• Repeat at your own pace.

SQUAT

Squatting is a time-honoured way to prepare for giving birth. It strengthens your thighs and helps open the pelvis.

• Hold the back of the chair with your feet slight more than hip-width apart.
• Contract your abdominal muscles and lift your chest. Relax you shoulders and lower your tailbone to the floor.
• Inhale and exhale, pushing your legs to an upright position.

TAILOR OR COBBLER POSES

These pregnancy exercises can help open your pelvis, loosen your hip joints, improve your posture, and relax your lower back.

• Sit up straight against a wall with your soles touching each other.
• Press your knees down and away from each other.
• Stay in the position for as long as you can.

How are you preparing for labour?

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Pregnancy is one of the most important phases of a woman’s life, with many emotional and physical changes. If you maintain a safe and regular exercise regimen throughout your pregnancy, you can stay healthier. Exercising safely during pregnancy can help you avoid many discomforts and might help you cope better with your pregnancy and delivery. In addition, staying active can help you better manage the emotional ups and downs of pregnancy.

Benefits of Exercising

Exercising during pregnancy can be very helpful for you in several aspects. Even if you were not physically active earlier, you can start off with an exercise regimen when you learn about your pregnancy in order to stay fit. Ideally, 30 minutes of moderate exercise every day is highly recommended for pregnant women. For women who suffer from backaches or anxiety, exercising safely during pregnancy can act as a form of relief, helping them sleep better.

It also helps in cases of those suffering from gestational diabetes and constipation during pregnancy. Most importantly, at a time when you might be feeling like you are stuck in the body of an alien, exercising gives you back the sense of control over your body and boosts your energy levels. Appropriate exercises can tone your muscles to give you better posture, and strengthen your joints which will loosen due to pregnancy. It may even help you have an easier labor.

Is Exercise Recommended for Everyone?

Exercise is good for pregnant women, but it is not right for everyone. There are several conditions that require you to take it easy during pregnancy and exercising when you have any such condition may be harmful for you. For personalized advice on whether or not you should exercise, you first need to consult your healthcare provider who will review your medical history to help you come up with the best fitness plan for you.

Generally, women who have medical conditions such as severe asthma, diabetes or heart disease should stay away from exercising during pregnancy. Women who suffer from some pregnancy-related conditions should also avoid exercise – these might include a weak cervix, bleeding or spotting, a low lying placenta, a previous history of early births or miscarriages, or a threat of miscarriage. Whether or not to avoid exercise is usually very individual, and you should talk to your doctor or midwife if you have any of these conditions to see what exercises would be best for you.

Guidelines for Exercising Safely

If you want to make sure that you are exercising safely, here are some guidelines you should follow before you get started:

• Wear comfortable loose clothes and proper shoes while you are exercising. Shoes are one of the best ways to protect yourself from injuries.
• Choose an even, flat and clear surface for exercise that allows you ample room to move around without hitting anything.
• If you are exercising, you need to increase your calorie intake in order to meet the calorie requirements of your pregnancy as well as your exercise.
• Start your exercise at least one hour after you have eaten a meal.
• Start with warm up exercises and end with some cooling down. When getting up after a session of floor exercises, be slow in order to avoid dizziness.
• Keep the exercises moderate and don’t over-exert yourself. If you are unable to talk properly while exercising, you are overdoing it.

If you want to have a healthy yet safe pregnancy, add safe exercises to your daily routine. If you haven’t exercised much before pregnancy, start slowly. The moment you feel discomfort due to exercising, you should discontinue and consult your doctor. Nothing is worth putting your pregnancy at risk. But, more than likely, regular exercise will help you feel better throughout your pregnancy.

Have a safe and fit pregnancy!

Written by Manal, first time mom, rearing an infant.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

In the first trimester of pregnancy, and sometimes later, experiencing extraordinary fatigue is very common. For some women, this fatigue can prevail throughout their pregnancy (very debilitating, I know!). However, it is not a worrisome condition. Sustaining another life inside can naturally take a toll on your body and drain it of energy. However, the fatigue often comes with some aches and pains and makes it difficult for you to carry on with your daily routine. Let’s first take a look at what causes fatigue, before you set off to deal with fatigue during pregnancy.

Causes of Fatigue

Pregnancy-related conditions that can be the underlying cause of fatigue include:

• Anemia or lack of iron to carry oxygen to the baby sufficiently.
• Lack of exercise (even if you hate it) since it slows down the flow of blood and affects your stamina.
• Over-exertion, especially lifting heavy things.
• Too much heat or dehydration.
• Vitamin deficiency and lack of B-complex vitamins.
• Improper diet that doesn’t fulfill the necessary nutritional requirements for pregnancy.
• Depression, which can occur during pregnancy.

By knowing the underlying cause of fatigue, you can be in a much better position to cope with it. So, if you are feeling unusually fatigued, ask your doctor about these possible causes.

How to Cope With Fatigue

If you are finding the fatigue too much to cope with, there are several ways you can deal with it and try to keep it to a minimum.

• Try to Take Short Naps: This may be an easy one for many of you out there, because who doesn’t like to nap! When you feel too tired, take a short nap. The good thing is that while you are pregnant, even a short nap of a few minutes can work wonders for you, making you feel refreshed and energized.

• Cut Back on Your Activities: Cut back on your usual activities. Socialize less, let the housework go once in a while, take an occasional off day from work in the middle of the week, and send the kids to a friend or relative for the afternoon. Give yourself a break and put your feet up, you’re pregnant so you deserve it!

• Eat a Healthy Diet: You need to get at least 200 extra calories every day during your pregnancy; and, as much as you want, you definitely can’t get them from junk food and snacks. You need to follow a proper and balanced diet consisting of fruits, vegetables, lean meat, diary, and whole grains that can give you energy.

• Drink Water: Your body needs plenty of fluids during pregnancy to stay hydrated. However, you should cut back on drinks that have caffeine and instead drink plenty of water. While this may make you go to the toilet more than you like, it is important to have fluids in your body at this time.

• Exercise Regularly: While there is no need to overexert yourself, believe it or not, too much rest can also be bad for you. Make sure you have a regular exercise regimen to follow, even if it means taking a short walk every day. However, for some women, exercising is not recommended so get a go-ahead from your obstetrician or midwife first so you can properly deal with fatigue during pregnancy.

In what ways are you fighting your pregnancy fatigue?

Written by Manal, first time mom, rearing an infant.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice.  All contents copyright © Health & Parenting Ltd 2017. All rights reserved.