Tag Archive | "exercise"

Reducing the Appearance of Stretch Marks

A lot of temporary changes can occur in and on your body during pregnancy; however most of these effects disappear when your baby is born. Stretch marks, on the other hand, are tears in your skin that will scar and remain visible for forever. They will initially appear as reddish pink lines on your body which turn into silvery white scars, but with the proper prevention techniques, you may be able to reduce the visibility of them or eliminate them completely.

Control Your Weight Gain

Stretch marks occur because weight has been put on too quickly and your skin can’t expand fast enough to support your larger size. By sticking to a healthy diet and getting regular exercise, you can put your baby weight on more slowly and avoid gaining the extra weight your body doesn’t need.

These marks can appear on your thighs, hips, buttocks, abdomen, breasts, and arms and sometimes you can’t always control where you gain additional weight. With a baby growing in your womb, expansion in your abdomen cannot be prevented. Being aware of the weight you are gaining and taking steps to slow the stretching of your skin can help to diminish these unwanted marks.

Keep Your Skin Hydrated

Keeping your skin soft and supple will allow it to stretch more safely. Dry skin will be prone to ripping, so moisturize often and keep yourself hydrated. Using skin creams that contain vitamin E and alpha-hydroxy will keep your skin stay pliable as well assist in the healing of marks that may already be forming. The use of these lotions will continue to reduce the sight of any stretch marks that occur so keep applying them even once your weight gain has stopped.

Massage Your Skin

Stimulating the circulation in your skin can also help to reduce tearing from weight gain. By bringing more blood to the surface, your skin will be healthier and less likely to develop unwanted marks, so be sure to massage it whenever possible. Your stretching skin may also become sensitive and itchy as it expands and scratching can lead to more stretch marks so try to massage it when you feel any discomfort.

It will be much easier to prevent stretch marks before they occur as oppose to getting rid of the ones that have already formed. Any marks that do form can be helped with the proper creams, but knowing stretch marks can happen before any weight gain has started is the first step in prevention.

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Getting Exercise and Staying Active While Pregnant

Getting Exercise and Staying Active While Pregnant

A lot of women may think they should stay off their feet for their entire pregnancy or may feel too sore or tired to continue an exercise program. However, just because you’re pregnant doesn’t mean you have to give up on fitness for the next nine months. There are some things to keep in mind to ensure you give yourself a safe workout, but staying active can be very beneficial to many aspects of your pregnancy.

Relieve Stress

As a pregnant woman you are being bombarded with a flood of hormones, changes in your body, and a slew of aches and pains. There are times that you will feel frustrated, stressed out, and out of control. Sticking to an exercise routine can alleviate a lot of those extra negative feelings. Pre-natal yoga can have a very calming affect while mild cardio will release endorphins that provide a sense of well being. Exercise will also help to increase your blood flow and can prevent you from getting too stiff and sore from inactivity.

Easier Pregnancy and Delivery

The more muscle strength and flexibility you have, the easier your delivery will be. Not only will your added muscle tone help to support the weight of your growing baby, it can reduce your delivery time if you’ve strengthened your back, pelvic, and abdominal muscles.

The increased lung capacity you can gain from cardio will also help with your breathing throughout labour. The better the shape your body is in, the less pain and discomfort you’ll feel from a more intensive or extended labour.

Feel Fit and Beautiful

The hormones your body produces while you’re pregnant are already playing with your emotions, but gaining that extra baby weight can be very depressing for some women. The endorphins your body releases while you exercise can make you feel great and the look and feel of a healthy body will go the extra mile in boosting your self-esteem. Preventing too much weight gain during pregnancy will make it easier to get back to your original weight and will also reduce the severity of potential stretch marks.

Types of Exercise to Try

Water aerobics is an extra exercise routine for pregnant women because much of that new weight you aren’t used to is supported by the buoyancy of the water. If you prefer a drier routine, pre-natal yoga is perfect for expecting mothers because it focuses on strengthening the muscles you’ll need most during your pregnancy and delivery. Practicing kegel exercises will also be very helpful once your labour starts.

If you already have a fitness routine you’ve been sticking to you should be able to continue on with it through your first trimester. However, the further along you get, the easier you should take it. For avid joggers, slowing your workout to a brisk walk will reduce unwanted bouncing in your abdominal section. For any pregnant women just starting out a new routine, it’s very important to start slow and possibly even consult your doctor before beginning a new activity.

Gaining excessive weight during your pregnancy is unnecessary and can be avoided by staying active and eating healthy. Joining pre-natal fitness classes can also be an excellent opportunity to meet other expecting mothers and hear their tips and exercise advice. It’s important not to overdo your workout routine, but staying in shape is good for you as well as your baby.

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Getting a Good Night’s Rest When You’re Pregnant

With the changes in your body and the additional weight in areas you aren’t used to, getting to sleep can become more difficult as your pregnancy progresses. The added hormones in your body can affect your ability to sleep, but there are some things you can try to get that elusive good night’s sleep you’ve been craving.

Sleeping Ergonomically

The most important part of getting a good sleep is the area you’ll be sleeping in. An appropriate room temperature and comfortable bed is a great place to start. The position you’re accustomed to sleeping in may no longer be comfortable and some doctors recommend sleeping on your left side to reduce the additional baby weight on your liver. If a side position still seems uncomfortable, using a maternity pillow could be very effective. They come in all shapes and sizes and can support the specific areas you need such as your belly, back, neck, and head.

Eating Properly

Whether you’re pregnant or not, a proper diet can have a very beneficial effect on the quality of sleep you get. Eating anything too heavy or greasy before bed may make sleeping impossible, so keep any late night meals or snacks on the lighter side to avoid upsetting your stomach before bed. Be sure to also avoid caffeine before you head to bed. If you usually drink tea or coffee before you sleep, try having some warm milk or juice instead.

Taking the Time to Relax

Getting wound up before bed or trying to sleep immediately after something has elevated your mood won’t do you any good. Take the time to unwind before you go sleep by having a relaxing bath with scented oils or by reading a few pages of a good book. If you can’t get to sleep right away, worrying about it will only make it worse. It’s better to get up and watch a few minutes of TV to take your mind off things rather than tossing and turning for the next hour or two.

Get Some Exercise

A regular exercise routine will not only help you maintain a healthy body, it can relieve stress and can make you just tired enough by the end of the day to get some proper rest. A thorough prenatal massage after a workout is an excellent way to loosen up your muscles while giving yourself some much needed relaxation time.

Missing out on too much sleep can leave you sore and grumpy and you’re probably already feeling that way from the extra baby weight and hormones. A few sleepless nights shouldn’t affect the health of your baby, but there’s no need to feel miserable from exhaustion so try a couple new things and figure out what works best for you.

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