by Patricia Hughes
Stretch marks are a common worry among pregnant women and new mothers. They are the result of the weight you gain during pregnancy. This weight causes the skin to stretch beyond its normal limits. This stretching causes the collagen and elastin fibers in the skin to tear. The connective tissue breaks down as a result of this tearing. The result is a small scarred area that is known as a stretch mark. More on Preventing and Treating Stretch Marks
by Patricia Hughes
Exercise is beneficial during pregnancy as long as you are healthy and not high risk. Exercising results in fewer aches and pains, is good for your lower back and reduces stress. Women who are in shape tend to have easier labors. Talk to your doctor before beginning any exercise routine.
Your doctor may advise against exercise, if you are experiencing a complication or are considered high risk. The doctor may limit exercise if you have a history of preterm labor, heart problems, high blood pressure, asthma, bleeding, multiple : Pregnancy or issues with the placenta or cervix.
Best Types of Exercise
Swimming: Swimming is a great choice for prenatal exercise. Its non weight bearing and works all your muscle groups. Later in pregnancy, swimming is great for relieving pressure as your baby gets heavier. Spending time in the water feels great when it’s too hot for other exercise.
Walking: This is a good, low impact workout. Walking can be done anywhere by people of all fitness levels. Start off slow and don’t overdo it. You can build up to a faster pace or extend the time gradually. Be sure to stay hydrated when walking. Bring a bottle of water with you. Don’t get overheated. In the summer, walk in the early morning or evening, rather than in the hottest part of the day.
Exercise Equipment: A treadmill or indoor exercise cycle is a good choice when the weather is bad. You can work out any time of the day or night, regardless of the weather with this equipment. It’s important to keep a good pace and not try to do too much. Stay hydrated as you would when walking outdoors.
Weights: If you have been working out with weights prior to becoming pregnant, it may be safe to continue. Talk to your doctor about your situation and show him your routine for approval. Weight training strengthens your muscles and keeps you in great shape. You may need to use lighter weight than you did prior to pregnancy. Sit when lifting weights to avoid becoming dizzy. Don’t lie on your back in the second or third trimesters.
Yoga: Prenatal yoga is a great, low impact work out that tones muscles, as well as improving circulation and balance. It also reduces stress and is calming. The deep breathing and relaxation of yoga are beneficial even in labor. Prenatal yoga classes are offered at many yoga studios. The instructor will help you modify the positions based on your fitness level and stage of pregnancy. A prenatal yoga DVD will allow you to practice at home. There are modifications for each trimester on these DVDs.
Kegel Exercises: These exercises strengthen the pelvic floor muscles. This is good for both childbirth and bladder control. Problems with bladder control are common during and after pregnancy. To perform these exercises, you contract, hold and release the muscles of the pelvic floor. These muscles can be found when you are using the bathroom. Stop urinating mid stream. The muscles you use for this are the same muscles you should be contracting when doing kegels. Be sure to only contract these muscles and not the abdominal or thigh muscles.
Precautions When Exercising
- Start off slowly and don’t try to do too much. If you feel tired, slow down or stop. Listen to your body. You can gradually build up your pace over time.
- Be careful not to get overheated. If you are overheated, so is your baby. If the weather is very hot or very cold, go to the gym and use the treadmill.
- Stay hydrated when you are working out. Drink water before, during and after exercise.
- Pay attention to your heart rate. Keep it under 140 beats per minute. If your heart rate is getting too high, slow down to bring it under control.
- Pay attention to your breathing. You should be able to talk during your work out. If you can’t, you are doing too much. Slow down the intensity or stop if necessary.
- Stop and call your doctor if you have any of the following symptoms: short of breath, dizzy, bleeding, contractions or headache.
Biography
Patricia Hughes is a freelance writer and mother of four. Patricia has a Bachelor’s Degree in Elementary Education from Florida Atlantic University. She has written extensively on pregnancy, childbirth, parenting and breastfeeding. In addition, she has written about home décor and travel.
No part of this article may be copied or reproduced in any form without the express permission of More4Kids Inc © 2006
No part of this article may be copied or reproduced in any form without the express permission of More4Kids Inc © 2006
Filed under Pregnancy by 
by Patricia Hughes
One decision you will need to make during your pregnancy is whether to stay home or return to work after the baby is born. This is a personal decision that each couple must make. Many women feel pressured to stay home or go to work. Only you know what is best for your family.More on Will You Work or Stay Home with Your Baby?
Filed under Moms by
Decades ago, male infertility may have sounded like an oxymoron. People believed that women bear and rear the children, so if there are any ‘bearing’ problems, it must be because of the woman. However, studies in today’s day and age prove otherwise. 40 per cent of infertility problems are due to women. The remaining larger proportion is due to both partners, other factors or due to male infertility. More on Six Factors that Contribute to Male Infertility
Filed under Health, Infertility by
by Patricia Hughes
Pregnancy can be a difficult time for the expectant mother and a confusing time for the expectant father. Some men feel disconnected or even isolated when their wives are pregnant. There is a lot you can do to get involved and feel a part of the pregnancy. Knowledge is power, so spend time learning about pregnancy and birth. Support your wife or partner by sharing this special time in both your lives.More on Pregnancy for Daddies
by Patricia Hughes
Pregnancy is a happy and exciting time. However, there are some common discomforts that can take away some of the joy. Each trimester comes with its own set of problems. Here’s the common discomforts of each trimester and what you can do to combat them.More on Common Pregnancy Discomforts
Filed under Pregnancy by
