Healthy Exercise for Pregnant Women

While exercise may be the last thing on the mind of many pregnant women, since they often feel more tired and achy than normal, there are many reasons to continue or begin a fitness program.  As long as your doctor approves, moderate exercise can be incorporated into your routine most days of the week.  The health benefits of swimming make it an excellent choice for those who are seeking to find the best way to stay active during pregnancy.

Increase Endurance and Muscle Strength

Back pain and sciatica are common issues faced by women during the second half of their pregnancy.  They are caused by a number of factors including pressure on the spine from weight gain, loosening of ligaments that support the spine due to hormonal changes, and muscles separation as the uterus expands.  Since swimming strengthens abdominal and back muscles, it can help to alleviate discomfort.  Water provides resistance that makes it more challenging to move through than air, which forces the muscles to work harder, but the intensity of a workout can still be controlled by the swimmer. It also is a form of exercise that has virtually no impact on the spine, unlike running, tennis, and other activities that are harder on the joints and more likely to cause injury.

Another health benefit of swimming is that it can increase cardiovascular endurance while being easy on the body.  It is important for your health and that of the baby to maintain cardiovascular fitness, but some sports and other fitness routines may be too difficult or uncomfortable during pregnancy.  Swimming is a great option as it can be done more frequently, and pain and discomfort are not deterrents.

Maintain a Healthy Weight

Gaining too much weight during pregnancy can put pregnant women at risk for a number of conditions heartburn, varicose veins, back pain, and fatigue as well as gestational diabetes, which is a dangerous condition.  Since swimming requires effort from the whole body, it is a good way to burn calories.  The faster you swim the more calories you burn, but make sure to pace yourself and exercise at an intensity level that is safe and comfortable.

Improved Sleep

Even for women who have never experienced sleep issues previously, pregnancy can trigger disturbances ranging from trouble falling asleep to problems getting good quality rest.  In addition to factors such as muscle cramps and back pain, which contribute to overall discomfort, pregnancy hormones can be responsible.  The same hormones that make you feel tired during the day can keep you awake at night.  One of the health benefits of swimming is that it can help to regulate your sleep.  As an accessible form of exercise, swimming can be continued throughout most of the pregnancy, ensuring that you can benefit from aerobic activity during all three trimesters.

Enhanced Mood

Between physical changes and new emotions that may be triggered during pregnancy, moods can fluctuate in pregnant women.  While fluctuations are normal, there are steps that you can take to enhance your mood overall.  Swimming is considered a peaceful form of exercise that can promote feelings of relaxation and help to alleviate stress, making it a good tool to enhance mood.

Exercise in Moderation

Talk to your doctor about how many minutes per session and days per week you should exercise.  Generally 30 minutes is recommended most days of the week, but there are certain circumstances in which your doctor may not advise you to be this active. These include cervical or vaginal bleeding, being at risk for preterm labor, having heart or lung disease, and having high blood pressure.  Even if your doctor does approve moderate exercise, pay attention to your body and stop if you begin to experience symptoms such as bleeding, headache, dizziness, contractions, shortness of breath, or decreased fetal movement.  Make sure to contact your doctor.

The many health benefits of swimming make it an excellent choice for pregnant women provided that they have consulted with their doctor.  Swimming can increase endurance and muscle strength, control weight gain, improve your sleep, and enhance your mood, making it a great way to feel better throughout your pregnancy.

Resource: - http://todaystopquestions.com/2016/01/21/healthy-exercise-for-pregnant-women/

Read More

Health Tips Provide By Retail Pharma India

Retail Pharma India is biggest Online Pharmacy Store for Prescription and Medicine to buy online. Our online resource offers the fastest and most convenient way of dispensing medicine to our customers.

Tips:-

Here's a workout anyone can do: Try these 3 fat-burning walks

If you want to lose weight, three components will help you: cardio, strength training and eating clean. And for best results, you need all three (no cheating!).

For cardio, you can do anything that gets your heart rate up and holds it there for a while. And lucky for you, walking is one of those things. Its appeal is that it's easy and doesn't require any special equipment — aside from a great pair of walking shoes, that is.

But there's a downside: You can also take it way too easy. Strolling along at a slow pace won't burn many calories.

Still, you can make it work. Walking, combined with a few challenges and a determined attitude, can turn into a real, effective workout. Try these tips to boost your calorie-burning on your next walk:

1. Head for the Hills

To burn more calories, include hills in your walk. It'll also help you target the gluts! First, scout out a hill that takes you 30 to 60 seconds to climb (we're not talking Mount Everest, people!). Set your timer, and then walk up the hill as fast as you can. Repeat this three to five times, and each time, try to shave off a few seconds from your previous attempts.

2. Add Weight

A weighted vest works better than walking with dumbbells or ankle weights. Why? Because the latter can throw off your gait and even trip you up. The vest distributes the weight load more evenly, bumping up your calorie burn. But be sure to check with your doctor first if you have any back, ankle or knee issues.

3. Do Intervals

Instead of walking at the same pace for your entire workout, warm up at your regular pace for a few minutes, and then start adding faster periods. You don't have to run or jog (though I suggest you try!); you just need to pick up the pace. Start by alternating 30 to 60 seconds of higher intensity with the same number of seconds at a slower pace. Believe it or not, you'll burn more calories doing intervals than if you walked at the same pace — even for a longer total time.

You want to do a minimum of 30 minutes of cardio or more three or more days of the week. For the best weight-loss results, be sure to include intervals on one or more of those days.

Read More