Do's and Don'ts of Post Natal Exercise

DO: Wait to get the all-clear from your GP at your postnatal check to re-start your exercise routine – approx. 6-8 weeks after the birth (10 wks after a C- section.)

DON’T: Think that because baby is no longer a passenger you can jump straight back to your previous exercise regime. Respect your body, give it time to heal and recover from the amazing nine month journey.

DO: Remember it takes 12 months not 12 weeks to get back into shape. Every woman’s recovery is different and some may not be ready to exercise until six to eight months after birth. It’s never too late to get back in shape!

Read more: Do's and Don'ts of Post Natal Exercise

Benefits of Weight Training During Pregnancy

Many women who are pregnanct shy away from doing any weight training at all as they truly believe that doing so will cause harm to them or their baby.  This isn't the case at all.

In fact, weight training can over many benefits during this time, so is one form of exercise you should not ignore during pregnancy.

Here are some of the benefits:

Creates a Larger Placenta

The first benefit of weight training during pregnancy is that it will help you develop a larger placenta.  This is important because the placenta is the structure which is going to supply your baby with nutrients, which can help your baby grow maximally throughout the pregnancy and be less at risk for deficiencies.

Decreases the Chances of Excessive Fat Gain

The second reason to include weight training during pregnancy is that it decreases the chances of excessive fat gain.  Weight training helps to produce a higher metabolic rate over the entire 24 hour period after a session is completed, therefore this will allow you to eat more calories while still keeping body fat levels under control.

There's no question you will gain some body fat during pregnancy, it is best to keep fat gain to a minimum as it will mean less weight to lose later.

Helps Prepare The Body for Stress Induced by Delivery

Giving birth is a very stressful time for the bodyand by subjecting the body to stress on a regular basis through weight training, you cause it to become more equipped to handle stress with ease.

Reduces Your Chances Of Developing Varicose Veins

One big concern of some women as they move through the pregnancy period is the development of varicose veins.

If this is a concern for you, take comfort in knowing that weight-training can reduce your risk of these developing. Weight training will increase the strength of the capillaries and blood vessels, so that you stay looking great throughout your pregnancy as well as afterwards.

Gives You Better Self-Esteem During Pregnancy

Finally, the last primary reason to start adding weight-training into your pregnancy program is because it’s going to give you much better self-esteem throughout the pregnancy period.  

Weight training will help you feel better about yourself, not only because you’ll look better, but also because you’ll feel prouder of what your body is able to accomplish for you.

This in turn makes you enjoy the pregnancy period more and will reduce the chances that you get down on yourself because you’re gaining some body weight.

As you can see, the benefits of doing weight-training during pregnancy are numerous, so make sure that you don’t overlook what this training has to offer. Get past your fears and start including it in your workout routine.

Eating Tips for Nursing Mums

WITHOUT ENOUGH FLUIDS, YOU MAY NOT MAKE ENOUGH MILK!

If you think that having delivered your little peanut means you can hop off the good-nutrition bandwagon, think again.  Even if you are not breastfeeding, you need a healthy diet to help repair your battered body—and if you are, it’s even more important to eat right. After all, don’t you want to make the best milk possible for your baby?  Here’s a look at some of the latest nutrition guidelines for nursing mums:

Read more: Eating Tips for Nursing Mums

Pregnancy Exercise Guide

How can exercise help me?

Regular exercise can help you to cope with the physical and mental demands of being pregnant, and prepare you for the rigours of labour. All those pregnancy niggles, such as back ache, constipation and fatigue, will be easier to keep at bay, too.

Read more: Pregnancy Exercise Guide

Benefits of Pelvic Floor Health

What is Your Pelvic Floor?

Your pelvic floor is the foundation of the trunk, sitting within the pubic bones which support the legs and affect the way we walk, as well as holding the body up.  Everything above the pelvic floor rests on it (especially your reproductive organs). The health and strength of your pelvic floor affects the shape of your bum, the flatness of your lower abs, the shape of your thighs and even the position of your knees and the arch of your feet as well as overall posture!

Read more: Benefits of Pelvic Floor Health

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