exercise during pregnancy and after baby
Exercise is not always top of the list for women pregnant or most new moms. The idea may seem almost laughable to many when you're too tired to move from the couch or half the night with a newborn.
Staying active during pregnancy and after the baby is actually a great way to help you feel better. Exercise has been proven to give you more energy, and it can reduce your risk of pregnancy complications, including excessive weight gain, gestational diabetes and hypertension.
Katy Myers has a unique perspective on work during pregnancy. As a physiologist main exercise at the fitness center and health at Shady Grove Adventist HealthCare Medical Center, she works closely with cardiac patients develop exercise routines that get them moving and keep them healthy. She is also pregnant with her first child.
"My doctor told me she did not care what I was doing, as long as I moved and the baby was safe," she said. "Exercise can be as simple as going out for a daily walk. There is no need to develop complex workout plans or pick up a new hobby "
Katy Here are some tips to help you move :.
during pregnancy .
- Speak with your doctor before starting your medical history, fitness level before pregnancy and the experience of the current pregnancy can impact what exercise is appropriate for you.
- Avoid positions when you are lying on your back . He can compress the nerves and reduce blood flow to you and your baby.
- Make the talk test . Make sure that you are able to hold a conversation throughout your workout to make sure you do not overwork yourself.
- make it easy on yourself . Find something you like, or stay with the activities you already do. Walking and yoga are two great workouts for pregnant women
After delivery :.
- Get permission from your doctor . Depending on your performance and health, the security window to resume the practice could be between 6-8 weeks postpartum.
- Sneak in . Try squeezing in a workout when your baby naps. Yoga, core workouts and strength training are some easy exercises you can do in your living room while your small dozes.
- Until the intensity . Once your doctor gives you the green light, giving a high intensity workout to try. drive high-intensity interval training (HIIT) is a great way to get your heart rate and burn more calories in a shorter amount of time. Jumping Jacks, jumping rope and lifting weights are timed super high intensity workouts you can do at home.
- Go for a walk . Take the stroller or strap on the baby carrier and go for a walk. Head to the pavement or hitting the trails - whatever you feel comfortable doing - to get a great workout and enjoy the fresh air
- Workout with you baby .. Sign up for fitness classes you can do with your baby, such as yoga or stroller fit. It is a great way to get out of the house, meet other new moms and stay active
Before starting work, to keep one last piece of Katy tips in mind: "your body knows best. If you have a day off, stop or decrease your intensity."
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