Pregnancy Workouts

HIV and Pregnancy

2014-07-09T01:50:00.001-07:00

You are HIV positive; can you conceive and have a baby? Yes absolutely! You can have a healthy baby. Earlier HIV positive women were asked not to bear children because it is a disease that can get transmitted to the child during pregnancy or during labor. But thankfully with the invention of miracle treatments medications and proper diagnosis today you can have children without the risk of transmitting your illness to your baby.

Though becoming a mother for you is not going to be easy it is an uphill task you need to take care of various aspects lets go through them one by one to get a basic idea of what is best for you.

First are the things you should consider before getting pregnant-

1.How healthy are you? How is your overall health? Is your viral load high or low and how are your CD4s placed?

The best thing for you is to have a low viral load and a high CD4s, that if ideal you will have no issues in getting pregnant.

2. Are you ready to go through all kinds of precaution in form of treatments and medications to safe guard your child from being infected?

3. Medications, treatments are great but still there is a possibility your child may get infected though the possibility is minimum but there is a chance. How will you deal with it?

4. In case you fall sick or are unwell do you have help who can handle your child when you are not up to it. For an HIV positive mom it is vital to have someone assist you with your baby.

Most of the times women realize they are HIV positive only during their pregnancy check ups but trust me with medications and care today you can have a healthy pregnancy and deliver a healthy baby. Getting good quality prenatal care is what is fundamental.

First get in touch with the nearest HIV specialist your gynecologist can also recommend one. HIV transmission from the mother to child can happen during pregnancy or even during labor. So it is important for you to ensure you are taking treatment during pregnancy, this treatment consists of certain medications that will ensure your child is safe from transmission of HIV. If you take this treatment during pregnancy trust us the chances are very squat, as in a hundred cases only one child will get infected, without treatment the chances can go up to 25 cases in hundred.

Usually your treatment will start as soon as you are pregnant most likely in the first trimester; you need to keep a strong check on your viral load. Please keep a full time nanny or a help to take care of your during your 9 months. Please do not stop any of your medications without asking your doctor. Regular check ups and blood test will be done in your case to see how the medications are working on you. Towards the last semester the doctor will also advice to take go in for routine ultrasound to check the growth of the baby.

In most cases depending on your viral load the doctor will decide whether you should go in for a c-section or have a normal delivery, till date this is a debate as most doctors prefer to do a c-section in this case. As soon as your baby is born the pediatrics will stat administering preventive medications to him, these medications are given till the child is about 18 months in age. During the 18 months the baby will have various tests done to confirm if he is positive or negative. The doctors never rely on one report, repeated test will be done till he s 18 months only and if all the test are negative your child will be declared clear from HIV.

For HIV positive mothers breastfeeding is not allowed if your are HIV positive, I know it hurts that you cannot feed your baby but look at the positive side you have a baby who has not been infected with your illness and because you are not breastfeeding you also do not lose out on your sleep and rest. And making a bond with a baby is important for that breastfeeding is not the only option, you can bottle feed your child with the same love and warmth and still make that bond. And please do not feel your baby is not getting enough nutrition your baby will grow up just as healthy and strong as other children who have been breast feed, formulae milk has all the vital nutrients. So for your babies security do not breast feed and do not hassle over what people say after all it is you and your baby and no one else’s business.

Best time to conceive

2014-04-19T00:10:00.000-07:00

The period when the women is ovulating or the ovulation period is the best time to conceive a baby. This period is called the fertile period or the fertile window, when for 6 days in a month a women is most fertile and will conceive immediately. Calculating the ovulation dates is the easiest way to know when you are ovulating this calculation depends a lot on your menstrual cycle. The number of days your period lasts to how regular your periods are and then the time gap between 2 cycles. Usually the ideal gap between 2 cycles should be 28 days a day plus or minus, and if your cycle is regular and within 28 days then your ovulation will be precisely in the middle time between both the cycles. In many cases the gap between 2 cycles can be as less as 22 days and as long as 36 days, if your gap is as less as 22 days then the week after your cycle will be your ovulation time, and if your cycle gap is 30 days plus then you will ovulate between the second and third week after your cycle.

Keeping an ovulation calendar is a smart way to calculate your days, nowadays ovulation kits are also available that will help you to know your most fertile days. But it is most recommended that you have sex regularly if you intend to get pregnant, the duration of course depends on you and your partners desires but make sure you are having sex at least 3 times a week if not more, then certainly not less. Daily sex is fine but it can lead to reducing the quality of the sperm and the sperm count, keeping a days distance is better as it will improve the sperm quality as well as the count.

There are other signs also to know that you are ovulating but these signs needs to be looked out for. Like the change in the color of your vaginal discharge, in normal circumstances the discharge is transparent in color once you start ovulating this changes to milky white more like the egg white color and consistency. A women usually in her ovulating days is on her peak levels of sexual desires she will not only feel sexy but her urge for an intercourse will be higher. In some cases a mild discomfort in the left belly is also noticed though it is not always.

Keeping an active and healthy life style is a must when you are planning your pregnancy, along with keeping a check on your ovulation dates. Make sure you are eating healthy food working out as well as leading a stress less life, all these factors will contribute in conceiving normally and faster.

Abdominal Discomfort during Pregnancy

2014-04-08T23:35:00.001-07:00

Abdominal cramps are very common in most pregnancies especially in the 1st month of pregnancy. The body goes through a lot of stress and changes and just like abdominal cramps women also suffer from calf cramps, foot cramps, back aches and some even are known to get cramps in their arms.

Many women complain of stomach or abdominal cramps in their early trimester, during the first 3 months many women get acute pain just like an acidity attack would cause or even close to the menstrual cramp you used to get earlier. These cramps are normal and not harmful as long as they are for a short period of time and are with no kind of blood spotting. The reason for abdominal cramp is because your body is expanding the baby is growing and this pressurizes your abdomen which in turn causes the cramp.

In case of a minor cramp there is no need to rush to your doctor what you can do is rest it out, lie down for some time on your back with your feet inclined on a pillow, you can also keep a hot water bottle or a heat pad on low place them where your pain is. In case the pain is causing discomfort then call your doctor and get yourself prescribed a light pain killer in some cases abdominal pain is also associated with gas, you can try taking walk or do some simple yoga stretches to ease the gas problem , you can also chew on a digestive medicine. Try and avoid having a soda when you have these cramps the soda will only aggravate your problem not solve it. Instead a cup of green tea will give you some relief.

Abdominal pain can also be caused due to constipation, constipation during pregnancy is normal that is why i insist on eating vegetable and fiber, as the fiber and vegetable will help you to ease your bowel movements, but in case you consistently have constipation then call your doctor to ask for a medicine that will ease your stomach ailment. Abdominal cramps are normal but only if the pain has subsided in a couple of hours and the pain is bearable, in case the pain has gone up

and is acute please get in touch with your doctor immediately. And in case you see some kind of spotting then please don't even want to call your doctor just rush to the nearest health center and get yourself and your baby checked. Abdominal cramps foot cramps are very normal during pregnancy if you keep yourself active with walks or yoga even some simple stretches you can keep them at bay, drinking lots of water is also a way to keep cramps away. Make sure you are drinking at least 6 to 8 liters of water daily.

Pelvic Floor Exercises Is Must For Every Women

2014-04-01T23:57:00.000-07:00

Where is the pelvic floor region and how does it have an immense contribution to pregnancy.

The pelvic floor is a chuck of tissues, ligaments and muscles that extend from the pubic bone in the front all over to the bottom of your vertebrae in your back. It’s just like a trampoline, it can expand with the increase in weight and compress back to original size once the weight is off, but the most important part the pelvic floor is it carries the womb weight around for a longer duration like pregnancy.

Pelvic floor is a control mechanism of the body which controls the bladder and bowel flow, and it is the support system to the uterus or the womb. During pregnancy, it is very crucial to have a strong pelvic floor to be able to manage and bear the weight of the growing womb. It is noted that the pelvic floor muscles start getting weaker around the 4^thmonth; a weak pelvic floor neither will be able to control the excessive bladder flow.

Constipation being a major problem in pregnant women could lead to further weakening the pelvic floor muscles. Doing proper and regular pelvic floor exercises can give your pelvic region a huge support and strength to carry the extra weight of pregnancy as well as deal with frequent urination and control unnecessary embarrassing leaks. After delivery a strong pelvic floor will help the soft tissues between the anus and the vagina to heal faster and get back to their normal mechanisms faster.

To do the right pelvic floor exercise you need to first identify the right muscle, to do that once try and control yourself from urinating the muscle that contracts the most at this time is the one which you need to work on. Though controlling your urine only to find out, not as a fun thing, it's not good to unnecessarily try and control your urine as it puts excess pressure on the bladder and uterus. Once you have found your pelvic floor you can begin your workout, make sure you do it only for 30 minutes at one time and not more.

These exercises can be done sitting or standing.

First and simplest way to do pelvic floor exercise is to hold that muscle tight begin with squeezing the muscle for 3 to 4 seconds then go up to 10 seconds gradually . You can begin with 5 stretches and can go up to 10. Between each compressing of muscle make sure you rest for 5 seconds at least. Rest between each stretch is vital. If you tend to leak while coughing, laughing, sneezing or even bending at that time also this exercise can be done, it will prevent you from leaking and also will strengthen the muscle while doing so.

During pregnancy this exercise can be done safely for as long as you want, but also best is to check with your health care expert about the duration and number of times it's good for you. For the rest women who have a bladder control problem keep doing it for as long as possible as it will only make your muscles stronger and give you better support.

Exercise is the only way to deal with Gestational Diabetes.

2014-03-26T00:06:00.000-07:00

I have mentioned in every article how necessary it is for a pregnant women to eat a balanced healthy meal and to have some sort of physical activity in form of exercise to remain fit and active. Pregnancy is a very delicate phase of a women's life she goes through various stresses, her body is changing there are hormonal imbalances happening you are mentally stressed about your labor your baby's health there is so much to deal with and for dealing with all this you need to be healthy. Eating right and working out will give you the strength to deal with your mental and physical pressures. Nearly 18% of pregnancies today are known to get affected by GDM that is Gestational Diabetes Mellitus this is maternal glucose tolerance that has known to affect pregnant women in their last trimester.

http://www.justthefactsbaby.com/pregnancy/fitness-and-nutrition

Exercise is a must and doing some kind of physical training like walking, yoga stretching will help keep you safe from GDM. Enrolling in a fitness class for thrice a week of simple exercise will do you good , it will help in keeping you fit active increase your stamina improve your respiratory fitness help your heart get stronger and will also help you during your labor.

Gestational diabetes can occurs in the last trimester say in the 25th to the 28th week, in some women who have the risk of getting gestational diabetes you should make sure you get your test done earlier itself.

Gestational Diabetes is now a problem many women are facing and they are facing this only because of their seditory lifestyle and indulgence in high calorie sugary and junk food, the only way out of this is to improve your lifestyle start eating right and working out. Working out I don't mean you start hard core gumming or aerobics what I mean is to start doing some physical activity you can do brisk walking, light jogging, cycling, swimming, yoga there are many options available you are pregnant not sick . And pregnancy is a reason to get fit not lethargic the fitter you are the better for your baby as your labor will be easier and you will get back to shape fatter once you deliver. Due to bad lifestyle and lack of exercise, unfortunately you are diagnosed with gestational diabetes it's nothing to get hyper about it is not a dead end yet, you can still control your hyperglycemia by improving your lifestyle start working out start eating rich in nutrition food and immediately stop rich in sugar foods. With alterations in your lifestyle you can control gestational diabetes but in case this doesn't work then you will have to take some medications or insulin to normalize your glucose levels. You need to take care of yourself as you are also responsible for the baby growing inside you, medicines for me are always the last resort to deal with anything first is the healthier way and that will happen only if you promise to at least workout for 30 minutes 3 times a week and eat good nourishing food. Following a strict discipline during your pregnancy will lead to a happy pregnancy and a healthy baby; it’s definitely not too much I am asking from you. Stay fit, Stay Healthy!

High Risk Pregnancy

2014-03-16T21:02:00.000-07:00

Unfortunately not every women has a smooth journey in pregnancy, in most cases it is observed that out of 100 at least 10 to 20 are high risk pregnancies though the rate sadly has gone up instead of coming down. Our lifestyle has become worse to worst the stress levels have gone up, the pace of life has gone faster and all this has lead to more problematic pregnancies.

There are various reasons for high risk pregnancies major being stress, then is the age factor pregnancy above the age of 35 always is at a higher risk and most of all is medical issues like diabetes, blood pressure, being overweight as well as under nourished and if the mother has battled some serious illness in the past. Risky pregnancy occurs when due to any of the reasons mentioned above you and your baby are at the threshold of a health risk. Though it sounds freaky but that is the term used by doctors to explain how your condition is not normal and needs to be handled with way more care and caution. High risk pregnancies have to be watched at regular intervals, you will be called for your periodic checkups more regularly and you will have certain list of Do's and Don'ts that you will have to follow with complete discipline. No kind of negligence, or indiscipline can be done at your stage.

Not only medical reasons can cause high risk pregnancy if you are too young that is less than 18 and above 35 your pregnancy can be tough, if you are carrying more than 1 child like twins or triplets or more your pregnancy is very delicate and needs too much care . If you have over done alcohol drugs and abused your body you are most likely to have a high risk pegnancy if at all you get pregnant.

If your doctor has advised you to be more cautious as your pregnancy has been termed as a risky one then you will make sure you visit the doctor as many as times he has called you, you will get all the ultra sounds done to check the growth of your baby from time to time. Make sure you take all your vitamins and calcium on time to give you the strength to deal with your pregnancy. If you are suffering from asthma, diabetes, blood pressure make sure you are eating only the prescribed medicines and getting your checkups done regularly, keeping a tab on your blood pressure your sugar levels and taking maximum rest to keep your body stable.
In some cases the doctor may also put you on complete bed rest, trust me i now it is tough but it is for your own good.

It is not the end of the world your pregnancy is high risk yes but it is still possible for you to deliver a healthy baby all you need to do is follow your doctors advice, rest well eat healthy food. Make sure you are eating your protiens carbohydrates calcium properly. Eat the medicines prescribed for you and don't forget your folic acid and calcium tablets. Please abstain from smoking as you are already at risk do not add to the risk and also strict absentee from alcohol no drinking not at all .

Stay safe make sure you do no such activity that can put you in any more kind of risk, your immune system is very low so stay away from infections. Every pregnancy needs precaution and care but a high risk pregnancy needs a little more and if you follow your doctor's advice you too are sure to deliver a healthy bouncy baby.

Get Flat Tummy Back After the Pregnancy

2014-03-04T22:22:00.001-08:00

Get your flat tummy back after pregnancy, every women wishes she regains her flat tummy once she has delivered not that it is impossible, you can definitely achieve your post pregnancy look but it takes a lot of time and loads and loads of efforts. To a great extent how disciplined you have been with yourself during pregnancy decides how long it will take to get your flat tummy back. Women who have been very active and followed a good exercise regime and a strict diet plan and have included loads of nutrition in their diet will definitely get back to shape faster.

On the contrary women who have been lazy with their exercise regime and also have been negligent about their food and have eaten everything except health food will definitely take longer to get back to shape. After your delivery you loose about 12 to 15 pounds that includes your baby weight the blood loss, amniotic fluids. So your baby pouch has already started getting down all you now need to do it get it into shape. Once home after your delivery please don't rush and jump on the walker or the gym or get into the crazy fad of starting your weight loss, no it's wrong you will do more badly to yourself than good. Go slow we know you need to loose weight but gradually and healthily is the right way.

Breast feeding your baby is the best way to loose all the abdomen weight as the more and more you breast feed the more the uterus contracts and starts getting back to its shape. To a great extent weight loss has a lot to do with your metabolism many tend to loose weight even without working for it and some even with all their effort do not loose weight as fast as the others.

If you are a nursing mom please do not even think of starting a diet plan instead start eating even more healthier foods for you and your baby's nourishment. Healthy foods mean right amount of carbohydrates proteins, sugar's fats and multi-vitamins.

You must be wondering how sugar and fat let me explain sugar's that you get from fruits are natural sugar's and are essential for your baby's growth and your nourishment too, and fats i mean healthy fat that you get from eating your dairy products and curtains oils like olive oil and canola oil these oils give healthy fats to the body like omega3 and are essential even when you want to loose weight.

Getting your shape back is going to be an uphill task but it will happen if you work hard and work in discipline. Eating good nutrition foods, eating your food by dividing it in many portions rather than just 3 meals is a better way to eat. Drink lots and lots of fluids and for sure do not miss out on your calcium intake having a glass of milk is vital for your body. Have at least 6 to 7 liters of water you can also include fruit juices, coconut water and green tea in your diet all good for your system. Avoid coffee as if your breast feeding caffeine should be avoided.

Start a simple work out regime begin with walking, and once your baby has grown you can also join the gym but I will always recommend walking and yoga over gymming. Weightless happens and so will you regain your flat post pregnancy tummy just be patient and love yourself at every stage

Fertility and Obesity

2014-02-25T20:32:00.002-08:00

Obesity is known to create various health issues in women, but the main issue is that obesity can lead to problems in ovulation and in turn be a major reason leading to infertility,43% women who are obese are more likely to have fertility issues even when their menstrual cycle was completely normal. Women are divided into 3 groups normal weight whose BMI is 18 to 24, over weight whose BMI is 25 to 30 and obese whose BMI is more than 30 and these women who had a BMI more than 30 were the ones who had maximum trouble in normal conceiving.

In a study it has been proved that a women who has a BMI of 35 to 40 and above are 50% more likely not to conceive normally, frankly it is not clear how obesity and pregnancy are related but there are studies proving that the leptin hormone that works on the appetite and energy if disrupted can lead to infertility.

The relation between obesity and fertilization is very complex but it has been proved more than once that both are co-related. If you are obese you need to get yourself up and visit a physician immediately and get yourself check for any other physical irregularities. First step is to get your physical examination done inclusive of your breast, uterus, ovaries and your cervix make sure you are clear of any other infection. Get your Pap smear test done and also get an ultra sound of your uterus done. Once all is clear the doctor is certain to advice you’re a blood and a sugar test to check your sugar levels and thyroid. Once the doctor is relieved that your body has no other issue except obesity you can start your fertility treatment. Speak to the doctor and get your ovulation dates noted make sure to make full use of your ovulating period.

The doctor is certain to put you on a dose of multi-vitamins such as Centrum along with a tablet for folic acids make sure you are religious with it. If there is time between your conceiving then it would be apt if you could work on losing some of your weight, at least the least you could begin with is starting a workout regimen. If gym isn’t working for you can start with brisk walking or even a yoga class but ideal thing for an obese women is to hire a personal trainer they will help you loose weight according to your body. Where your diet is concerned start mentally preparing yourself that you will eat as you would eat if pregnant and I mean in terms of food quality and not food quantity. Eating healthy foods and completely eliminating high calorie junk, salty and sugary foods completely. Losing weight before conceiving is fine but once you are pregnant then your goal should be getting healthy and not losing weight. Pregnancy is not the time for weight loss you will have plenty of time to loose the flab post pregnancy.

One thing is for sure please do not try taking any drugs or pills to loose weight especially when you are trying to conceive not only will it delay your conceiving but it can also lead to creating problems during your pregnancy. If you are taking any of them please STOP and speak to your doctor about it, it is very important to be drug free at least 3 months prior getting pregnant. Obesity I know is problem but it can be tackled and tackled with sensibility.

Dress Up Your Baby Bump

2014-01-27T22:28:00.000-08:00

Getting dressed up when you’re pregnant is a huge ordeal, one no old clothes fit you and large bulky clothes make you look silly and over sized leaves you feeling disgusted and dejected. But that should not happen anymore, we have some great stores today which manufacture clothes especially for pregnant women. These clothes are made keeping in mind your comfort as well as making you feel great about yourself. To name a few you will be pleasantly surprised at the collection of Isabella Oliver where you can pick up some amazing designer wear to dress yourself up. Even Seraphine Maternity wear is something to look forward to for great designer clothes that can be worn on formal evenings.

Evymama Boutique in Ontario is also known for their specially created nursing bras and maternity dresses. Luna in Richmond Hill also is a great place to pick up trendy maternity wear. Motherhood also makes some super soft and comfortable maternity wear, not only are their clothes a great fit and super comfortable they are also amazingly reasonable. Thyme Maternity wear is also a place to pick up some great maternity gowns and pants. Being the oldest, but always the best is Old Navy, their comfort wear is a must pick for every pregnant woman.

While picking up clothes, ensure they are comfortable for you and your baby. Tight fitting and heavy clothes will make you feel suffocated and uncomfortable. If you’re pregnant during summers, it’s best to stick to soft cottons or classy linens and during winter’s woolen and knits are the only and safest bet. Don’t dress you for the world dress up to give yourself a feel good factor. Make double sure not to wear anything that makes you feel scratchy sore, itchy or tight.

Only because you are pregnant doesn't mean you need to dress like a sack, come o girls go buy yourself some great clothes at the above mentioned stores and look your best in the best period of your life

Who Shouldn’t Exercise During Pregnancy?

2013-12-23T03:50:00.001-08:00

Yup there are some women who aren’t advised exercises at all. It happens!!

Every woman is different and so are pregnancies. Many of them are fit and fine all thru, with little or absolute no discomfort of any kind. But there are also certain pregnancies where the women go thru massive complications and stresses.

There are women who are on complete bed rest all thru their term, for such ladies any kind of physical activity isn’t permitted.

Gynecologist are in true sense your friends philosophers and guide during pregnancy. Following their advice and cautions to the T is very very important.

Women who have high blood pressure levels, vaginal bleeding or fluid leaking from their vagina, shortness of breath, complains of dizziness and palpation's should under all circumstances stay away from work outs.

Pregnancy is all about listening to your body and your baby, if you are not comfortable with certain things don’t do it. Just listen to what your body asks you to do and everything will be just fine!!

For more article Visit at http://www.justthefactsbaby.com/pregnancy/fitness-and-nutrition

What Precautions To Be Taken While Exercising?

2013-12-18T01:13:00.000-08:00

Pregnancy and precaution go hand in hand, all thru your term being cautious about yourself and your baby’s health is prime importance. Whether it is about your diet or about your workout regime, every woman should give up-most importance to her food intake and her fitness plan.

Eating well balanced meal is a must and so is a good exercise plan.

But any kind of work out strict precaution is a must.

While going for walks please make sure to walk on proper paths, rocky or uneven paths should be completely avoided. Wet and slippery pavements also should be strictly avoided.

While using the gym please ensure you are under the guidance of a proper trainer, as there are plenty of machines which aren’t advisable during pregnancy.

Loose and comfortable clothing should be worn while working outs, as tight and uncomfortable wear will obstruct in good breathing.

While working out one should pay full attention to your breathing, any kind of uneasiness and you should immediately stop all workouts and sit or lie down.

Before you start any kind of fitness regime it is definitely advisable to consult your gynecologist and get a fitness regime from them, as every term has a certain workouts that can be done and certain workouts that are not supposed to be done. For Eg- lower body squarting isn’t permitted in the 1^st trimester but is often advised in the last trimester.

Keeping a good trainer and following your doctors advice is the best way to stay safe sound and healthy.

What Exercises Are Safe During Pregnancy?

2013-12-16T21:27:00.000-08:00

A fitness regime is a must for every pregnant woman. An active body means a healthy body and mind. Keeping the body strong and your mind peaceful and calm is up most important all thru the 9 months.

Exercising helps to give the feel better boost to you.

A good walk or slow paced jog will help relieve the tightness in the thigh and calf muscles thus aiding in reducing feet swelling.

Swimming is again a good workout to keep you fit and relaxes your muscles.

All thru pregnancy it is the back that goes thru the maximum stress, painful backs are a very common problem, and simple stretching helps a huge way in correcting your posture and helps to strengthen the back muscles.

During pregnancy restless nights are problems again faced by plenty women, exercising will also benefit a lot to conquer restless night. A good workout is known to induce sleep hormones which will definitely help in giving you a well rested night.

Every pregnant women often worries of the pain or complications she may go thru during childbirth, for them the good news is a women who has worked out well thru pregnancy is known to have easy and fast labor.

An active pregnancy will help you glow and feel better about yourself your body and give you a very positive vibe.

Yoga as well as as light and simple workouts can be done easily without causing any harm to the fetus. It is recommended to keep a good trainer during this period as they are more aware of whats good and whats not for you.

EXERCISES DURING PREGNANCY

2013-12-08T21:44:00.003-08:00

Staying fit and active all thru your pregnancy term is definitely very beneficial. An active pregnancy has some amazing benefits. Exercising during pregnancy will show its benefits during labor as well as post pregnancy you will be able to get back into your earlier shape faster.

Postures play a pivotal role when you’re pregnant, a wrong postures can lead to back ache as well as feet swelling. By keeping yourself active and your postures intact one can avoid backaches and any other kind of feet discomfort.

During pregnancy fatigue and tiredness is a very common problem faced in all trimesters especially the last 3 months, in such cases some kind of activity or an exercise routine helps get over the tiredness and aids in generating energy and freshness to the mind and body.

What Kind Of Exercises Can Be Done At Home?

2013-12-03T02:29:00.008-08:00

Easy and comfortable exercises are only advised during pregnancy. Any activity that has the risk of falling slipping or putting any kind of pressure on the body are a strict NO.

The ideal regime would mean increasing your physical stamina and adding more flexibility and strength to your back.

Walking – Highly advised at every stage during and after pregnancy, simple paced walking helps in increasing the stamina as well makes the heart pump faster there after increasing the blood supply to the entire body. Taking walks in fresh air will also help in pumping more oxygen supply to the body which will enhance your over all health.Caution during walking is also to be kept in mind, avoid walking on rocky unstable paths as well as wet and slippery areas should also be completely avoided.

Yoga- Simple stretches and simple yoga at home will help strengthening muscle and adding elasticity to your muscles. Walking and stretching will tribute to your overall health. Keep a good yoga teacher or follow the advice of a yoga teacher who will show you postures and asanas that will help in good breathing which in turn will enhance the vitality of the entire body. Simple breathing exercises will help in calming your mind and giving you internal peace.

Swimming- Swimming is one of the best exercises during pregnancy; the cool water will help in easing the foot swelling as well as ease the back muscles too. An aquatic walk helps calming your hyper sensitive nerves. But complete caution is advised when in or around the pool.

Dancing- Sounds funny but does wonders, music is always known as a stress buster. Simple body moves while listening to your favorite song will do wonders to you. Physically it will help your body as the body gets some activity and mentally music will help you relax. Music is also said to be very soothing for the babies in the womb. But please don’t get carried away while dancing, keep your steps simple and soft.

Pregnancy can undermine your liveliness, but simple home exercises will help you stay fit active and strong all thru the 9 months. The best part of working out during pregnancy will help ease the physical challenge your body will go thru during child birth and also help you regain your body shape faster post pregnancy.

Read more such article at http://www.justthefactsbaby.com/mom/fitness-and-nutrition

Get Back In Shape After Pregnancy

2013-11-12T12:00:00.000-08:00

Welcoming home a new little one is an amazing experience, but it's not always easy. As a father of a 3 1/2-year-old and an 11-month-old, balancing a growing family with workouts and other responsibilities is a constant juggling act. And of course, it's even tougher on the mom, whose body has undergone drastic changes during and after pregnancy.

But this doesn't mean you can't get back into shape after delivering. In fact, studies show that moderate exercise can not only help you shed those post-baby pounds, but can boost your mood and improve your fitness level. And if you're breastfeeding, don't stress: Moderate exercise doesn't seem to affect milk production, according to research.

Here are three exercises guaranteed to get you back in shape after pregnancy. Visit http://www.justthefactsbaby.com/pregnancy/article/get-back-in-shape-after-pregnancy-204

13 Rules Of Safe Pregnancy Exercise

2013-10-18T03:32:00.001-07:00

1. Check with your healthcare provider first

2. Take in extra calories

3. Steer clear of dangerous sports

4. Wear the right clothes

5. Warm up

6. Drink plenty of water

7. Don't lie flat on your back

8. Keep moving

9. Don't overdo it

10. Don't get overheated

11. Get up from the floor slowly

12. Cool down

13. Make it a habit

Pregnancy Symptoms

2013-10-04T02:49:00.000-07:00

Pregnancy is the best and hardest thing a woman goes through. It is wonderful and mentally and physically changing experience. But most women should understand the early symptoms of pregnancy as it brings in lot of hormonal changes in the female body.

· Periods - The first symptom is clear as the period does not arrive, but the pregnancy can be confirmed through a pregnancy kit which can be used at home.

· Morning Sickness - A famous symptom is morning sickness which in result drops the blood sugar levels in the women. To avoid the same right amount of nutritious food intake is required.

· Frequent Urination - Once the baby is conceived the embryo starts to emit pregnancy hormones, this in turn results in frequent urination as the blood supply to pelvic area is increased.

· Food Cravings – It is believed that when the women’s body has some deficiency of minerals or vitamins, she craves for the same. Ideally junk and fatty food should be avoided and replaced with mill, eggs and fruits. Etc

· Sense of smell – The sense of smell increases during pregnancy, especially the food and cooking smells cause nausea.

· Spotting – During the early pregnancy after 7-10 days of ovulation women may notice spotting, which is not red in color like normal periods but slightly pinkish. This happens due to the implantation of embryo into the uterus.

Getting pregnant is an experience worth it. Some women will find that they get too much emotional during pregnancy but it is a change in the hormones. The women’s body is making space for one more living being inside her body, it creates an environment for the baby to grow.

For more information on pregnancy symptoms kindly visit http://www.justthefactsbaby.com/

Stretching Exercises for Pregnancy

2013-09-11T03:44:00.001-07:00

Stretching exercise make the muscles limber and warm, which can be especially helpful when you're pregnant. Here are some simple stretches you can perform before or after exercise:

· Neck rotation: Relax your neck and shoulders. Drop your head forward. Slowly rotate your head to your right shoulder, back to the middle, and over the left shoulder. Complete four, slow rotations in each direction.

· Shoulder rotation: Bring your shoulders forward and then rotate them up toward your ears and then back down. Do four rotations in each direction.

· Swim: Place your arms at your sides. Bring your right arm up and extend your body forward and twist to the side, as if swimming the crawl stroke. Follow with left arm. Do the sequence ten times.

· Thigh shift: Stand with one foot about two feet in front of the other, toes pointed in the same direction. Lean forward, supporting your weight on the forward thigh. Change sides and repeat. Do four on each side.

· Leg shake: Sit with your legs and feet extended. Move the legs up and down in a gentle shaking motion.

· Ankle rotation: Sit with your legs extended and keep your toes relaxed. Rotate your feet, making large circles. Use your whole foot and ankle. Rotate four times on the right and four times on the left.

To know about more such pregnancy workouts please Visit http://www.justthefactsbaby.com/pregnancy/fitness-and-nutrition

Post Pregnancy Exercises

2013-09-06T00:01:00.000-07:00

Babies are Angels that fly to the earth and till the time the arrival of the baby has sinked in, the ideas of loosing pregnancy fat and getting into shape comes to the mothers mind. Normally, all doctors recommend a waiting period of six weeks after baby’s birth to start exercising as the mother’s body is not ready for tuff workouts, but light physical activities can be done which will keep the body active. It takes longer time to lose the pregnancy fat but an aerobic session at home can be effective. If the new mothers are breast feeding the baby, they should consult a doctor before planning for a weight loss diet.

Benefits of Post Natal Exercise

The increased weight during pregnancy results in reduction of physical movement of the mother. This decreases the stamina and blood circulation. It’s the right time to start with post natal exercise. Walking in the nearby park and increasing the intake of Vitamin D can help improve the blood circulation, lung and heart functioning. The post natal exercises also reduce the threat of backache which occurs from the baby’s birth. As per the research it is proved that women experience positive mood changes if they do post natal exercise daily as it also increases the stamina of the mother. Abdominal exercises which tone the abdominal muscles can boost up the stability. Any kind of physical exercise ooze out endomorphins, and so one can enjoy a fit body and overall well being. Cardiovascular sessions can be incorporated in the post natal exercise which helps burn the baby fat.

The odd routine of the baby can make the mother puzzled and to relax a trip to the spa can be pure bliss. Detailed description about exercise safety, benefits of exercise after pregnancy, workouts at home and many more one can refer to the website http://www.justthefactsbaby.com/

Simple Pregnancy Workouts For Easy Labor

2013-08-13T06:03:00.000-07:00

Do you think nutritious diet, regular checkup and medication would help for pleasant pregnancy and delivery? Something is missing! That is exercise / workouts during pregnancy. Pregnant women or would be moms are well aware of their diet but it is equally important to take care of maintaining and increasing strength and stamina of body and mind for labor and delivery. But be sure to take advice of experts in the crucial phase of pregnancy.

If you are looking for expert advice for pregnancy workouts, you are right here to know some words from experts. Dr. Frances Crites, MD ob-gyn says, “Regular exercise during pregnancy gives you energy, improves heart health and drive your image.” Here are some safe and simple workouts that help you to stay fit during pregnancy –

Walking – It is safe and effective exercise that you can do every day. Walking gives good cardio-vascular workout without much stress on your ankles and knees. Dr. Crates states that during pregnancy belly gets bigger, it may lead to losing sense of balance and coordination. So, walk on smooth surfaces with supportive sneakers.
Yoga – Sokhna Mabin, a Yoga teacher in New York says that prenatal yoga helps keeping joints limber and maintaining their flexibility. Yoga also stimulates blood circulation, strengthens muscle system. Yoga helps to stay calm and gain more control during labor.
Swimming – Baron Atkins, MD ob-gyn says that swimming is the ideal exercise in pregnancy period. There is no chance of any injuries to baby. Water exercise provides better range of motion without exerting much pressure on joints.
Weight lifting – It is a good way to prepare your body for heavy lifting. It also lessens risks of injuries by strengthening muscles surrounding joints. Dr. Atkins advises that heavy weights can strain muscles. So, reduce weight by half that you used to lifting and increase repetitions to get good exercise.

These exercises are good enough during pregnancy to keep muscles and joints strong and flexible to manage labor stress. So start doing any of these pregnancy workouts today and make it easy.

Health Benefits of Exercises During Pregnancy

2013-08-12T02:48:00.000-07:00

During pregnancy a woman's body undergoes a range of changes. She also faces a lot of physical discomforts throughout her pregnancy. Weight gain, water retention, shift of gravity, bad posture are some of the side effects of being pregnant. Exercising while pregnant can provide relief from these physical discomforts. Given below are some of the benefits of exercises for baby and mommy.

Healthy Weight
Regular exercises can help you maintain a healthy weight throughout your pregnancy. In case, you are worrying about piling pounds during your pregnancy, exercising could be a great way to get rid of them. This will also help you regain your pre-pregnancy weight quickly after delivery.

Improved Posture
As you progress into your pregnancy, your body shape changes drastically. The center of gravity also shifts due to the protruding belly. As a result, your shoulders fall back and your lower back leans forward to support your growing belly. This puts a lot of strain on your spine and disturbs your posture. By performing exercises that typically target the muscles of back and spine, you can minimize lower back pain, which is rampant during late pregnancy.

Improved Digestive Function
Constipation is a common problem during pregnancy. Pregnancy hormones slow down the digestive function so as to ensure better assimilation of nutrients. Exercising can trigger the digestive function by stimulating the muscles of intestine, thereby relieving constipation and heartburn.

Improved Blood Circulation
Exercises ensure that there is proper blood circulation inside your body. This is required to ensure that nutrients reach the fetus. Exercises also get rid of water retention in the body. Thus, you can be relieved of swollen legs.

Stress Relief
Gestational period is often full of stress and anxiety. Exercises release chemicals that help to relieve stress and make you happy. A happy mother is what makes childbirth a memorable and pleasant experience.

High Endurance
Exercises help to build endurance which is required during a long, strenuous labor. Gradually building your stamina and tolerance levels helps you to cope with the ordeal of labor.

Increased Chances of Natural Delivery
Exercising throughout your pregnancy has shown a reduction in the risk of C-section. A vaginal delivery allows you to recuperate quickly after childbirth.

Read More Expert facts on baby food, breastfeeding baby, health, baby development, getting baby to sleep,and losing your pregnancy weight at http://www.justthefactsbaby.com/.