Baby Care

Posts Tagged ‘yoga’

Walking

As walking does not require any special skills or special clothing, walking with fairly brisk pace is the best choice for beginners and those who simply do not like sports. Walking improves muscle tone and heart with minimal risk of injury. The main requirement is- to find good, comfortable shoes, which, you may need to change at the second or third trimester, as legs at this time are usually very swollen. Furthermore, in these terms you’ll need to add equipment supportive bra and a special bandage for pregnant women. In the third trimester, there are additional risks for walking: poorly visible road irregularities, because of great belly, besides deteriorating balance. Try to choose the straight road and walk at a slower pace. Watch your breathing (breathlessness is unacceptable) and avoid dehydration (during and after walking, drink non-carbonated mineral water).

Swimming

Swimming is one of the best forms of sports for pregnant women, as the water does not need to make special efforts. In water, body weight decreases six times, and the pressure of water reduces water retention in the body and reduces swelling of hands and feet. Swimming supports the tone of the body with minimal stress on joints, and joints suffer first with the rising weight of the fetus. The main requirement is to come and dive into the water slowly, even during the first weeks of pregnancy. Fast dive, let alone diving, has an undesirable pressure on the abdomen and groin. Try to swim in the calm flat rate, no dives and sharp turns. Aqua aerobics is also useful. But, of course, in order to avoid further infections all trainings should take place in the pool, never in natural waters.

Running
Pregnancy is not the best time for jogging, unless you’re a professional athlete. While running, the heartbeat increases too much and the take off impacts on the fetus. It is better to replace running by fast walking. However, if you occasionally or regularly had run before, during the first and second trimester continued trainings are possible with some reduction in the rate of running. By the third trimester even athletes refuse jogging.

Aerobic
Many women continue the aerobics up to the birth. Nevertheless, experts advise during pregnancy weaken the load and intensity of your workouts, or even better – attend special trainings for pregnant women, especially if you feel pain in the joints. Starting from the second trimester, to avoid injuries and damage, give up jumps and sudden jerks. If you are doing step aerobics, step height should not be above 10 cm. Higher stepped-up aerobics is excluded during pregnancy with hops, jumps, with complicated choreography, high-intensity step-aerobics.

Bicycles

A bicycle does not have a big load on the joints, so you can continue exercises during the entire period of pregnancy. However, starting from the second trimester is better to confine stationary bike instead of a bicycle to avoid injury and falls. It would also somewhat reduce the rate of trainings and avoid fatigue and dehydration.

Yoga
Yoga not only develops flexibility and supports muscle tone, but also well relieves stress. Yoga exercises are aimed for the development of proper breathing techniques and achieving harmony with your body. However, pregnant women should not “overstretch” too much, so don’t do all the exercises in the maximum force. Starting from the second trimester give up leaps and poses, in which you’ll have to lie on your belly or back. Also give up the subsidences back and leanings forward in the third trimester.

Physical exercises during pregnancy are important and useful, this is a common knowledge. But what kind of sport should expectant mothers choose? They shouldn’t go in for sharp sport. So they have to choose among swimming pool, yoga and walking.
When I got pregnant, I wanted to lead a wonderful life – have medical tests, breathe fresh air, drink fresh squeezed juices, and even, oh, finally, go in for sport.
At home I have a juicer, I have already concluded a contract of pregnancy, tests are normal and even sex is allowed. It remains to understand – which kind of sport to choose. Before being pregnant I didn’t even thought about exercises. Once bought a subscription, but after 2 months gave it back, because the sports club attendance has steadily sought to zero. And I hate walking in principle. And I drive a car. Yes, I go everywhere by car. And the shop is around the corner. And I have a mother in law, who every day says: “You have to walk more. I began to tremble and I fumbled to learn special exercises for pregnant. After all, sport is better than walking.
Well, let’s take for example yoga. During pregnancy, the essence of yoga is not limited to the beauty and health, but to the beauty and health of your child – I was explained in this way. There is something logical in this, I decided, and went to trial lesson. You can start this from the second trimester and … … well as you can. It is possible in the prenatal period, I think. In general, those who went to this sport, say that yoga perfectly prepares to childbirth, and has a very positive effect on pregnancy especially breathing exercises.
The next point was to study aqua-aerobics. First, I love swimming in sea. Secondly, I love swimming very much. Classes were somewhat similar to yoga. We breathe and move smoothly, but in water. Besides they promise prevention of swelling, it is to the point as I can not take off my engagement ring in the morning! Here it is pregnancy! Exercises in water are perfect.
To be honest, I became quite lazy and sometimes I even didn’t want to leave home. Traffic jams and wheel presses the stomach, well, you know what I mean. I myself decided to maintain their pregnancy. Breathing exercises are very plain. In general, for each month there are happily different exercises. But all these “slopes” and “circles” for me are very boring. Even at home.