exercises

Exercising and Pregnancy {Pregnancy} [Part – II]

Swathy · September 23, 2014 · Leave a Comment

Read the previous part of this series here.

Guest Post by Punam

Changes associated with pregnancy

There are many changes that take place during pregnancy. Some will affect your ability to exercise.

Hormones such as relaxin loosen ligaments which could increase your risk of joint injuries (for example, sprains).

As pregnancy progresses, weight increase combines with changes in weight distribution and body shape. This results in the body’s centre of gravity moving forward, which can alter balance and coordination.

Pregnancy increases your resting heart rate, so it is not recommended to use target heart rate to work out the intensity of your exercise. In healthy pregnant women, exercise intensity can be monitored using a method known as Borg’s Rating of Perceived Exertion Scale (RPE). This measures how hard you feel (perceive) your body is working.

Your blood pressure drops in the second trimester, so it is important to avoid rapid changes of position – from lying to standing, and vice versa – so as not to experience dizzy spells.

General exercise suggestions during pregnancy

It is important to discuss your exercise plan with your doctor, as each pregnancy is different. In general, healthy women who have uncomplicated pregnancies can continue their previous exercise program after consultation with a doctor. It is also now considered safe to start a new exercise program during pregnancy if given the all-clear by your doctor.

If you have been cleared to exercise, it is recommended that you:

Engage in at least 30 minutes of moderate-intensity physical activity (according to the Perceived Exertion Scale) on most, if not all, days of the week.

Do no more than three sessions per week of vigorous exercise by the third trimester.

Let your body be your guide. You know you’re at a good intensity when you can talk normally and not become exhausted too quickly.

Be guided by your doctor, physiotherapist or health care professional.

Suggested exercise activities during pregnancy

Activities that are generally safe during pregnancy, even for beginners, include:

Walking
Swimming
Cycling – outdoors or on a stationary bicycle
Exercise in water (aquarobics)
Yoga
Stretching
Dancing (this was my favorite activity)
Pilates
Pregnancy exercise classes (they help the most because you get expert advise and exchange experience with other pregnant women)

Some activities like running and strength training are safe when done in moderation by pregnant women, especially if they had been actively participating in these activities prior to pregnancy.

What do you say about pregnancy and exercising?

Punam is currently busy with her second baby and I wish she will soon come on board with more articles like these. She blogs at be beautiful with Punam.

Weight Loss Series Vol. 2 – Do you keep a calender marking all the days you exercise?

Swathy · September 5, 2013 · 5 Comments

calender marking the dates when you did exercises for weight loss routine

that’s a screenshot of my calender and the month is july and the numbers depict the count of skips!

So, I had been pretty serious with my workout sessions which were nothing more than 15 minutes per day, to be very honest. But, somehow in August, I fell off the bandwagon. But, everyday since I started I had kept a checklist of dates ticking off the ones when I did my exercises and how intense it was and if I missed, what was the reason.

The best part of keeping that checklist was it made me feel guilty for all the days I was missing my workout. Yes, I was still making excuses but then I was making effort just to put a tick there as well so it was working both ways. Also, it helped me keep a track of my periods.

Since I was skipping the rope and not having a yoga mat, I could not continue with exercises during that time. But, I would definitely recommend you to get yoga mats because you really are never sure when you would like some meditation time and keeping one mat at your disposal is always helpful!!

So, what about you? Do you keep a checklist? Or, would you like to give it a try?

From the Archives : Reducing Belly Fat {Health}

Swathy · August 3, 2013 · 2 Comments

Exercises are important part of our regimen. But, there are some parts of the body where if fat gets accumulated, it becomes difficult to cut down by regular exercise. I am talking, here, about belly fat which affects many people and they find it difficult to remove. There are some yoga postures which, if practiced daily, would help in reducing belly fat and also in reducing the body weight.

Yogamudra

Sit with legs crossed. Reach your arms backwards and hold your left wrist with your right hand behind your back. Then, bend forward, bringing your forehead and nose in contact with the floor. Breathe out during the process. Maintain this state for 8 seconds and then rise, breathing in. Practice 8 times. This is one of the essential asanas for women. It should be practiced everyday.

Benefits: Strengthens Digestive System, relieves constipation, helps with menstrual problems, strengthens heart and removes belly fat.

Bellows Posture

Lie on your back. While breathing out, bend your right leg and bring the thigh close to your chest. Hold your right leg firmly with your both hands. Maintain this position for 8 seconds, holding the breathe. Lower your right leg while breathing in. Repeat with your left leg and then with both legs together. This comprises one round. Practice 8 rounds.

Benefits: Strengthens digestive system, relieves constipation, helps remove gas and reduces belly fat.

Hare Posture

Kneel down and hold both heels firmly with your hands. While exhaling, bring the crown of the head into contact with the floor in a posture of bowing down. The forehead should touch the knees. Maintain this posture for 8 seconds, holding the breathe. Breathe in while rising. Practice 8 times.

Benefits: Improves memory and concentration, good for meditation, helps in throat and thyroid problems and reduces belly fat.

Bird Posture

Stand up straight. Keeping your left leg standing straight and firm in the floor, stretch your right leg as far back as possible. Extend your left arm forward and right arm backward, keeping both arms parallel to the ground. Reach out your right hand hand towards your right toes as if to touch your toes. Keep your back straight. The right leg may be bent slightly upwards. Hold for 30 seconds. Repeat this posture with your left leg stretched backwards. This completes one round. Practice 4 rounds.

Benefits: Develops perfect balance, strengthens nerves in arms and legs and helps reduce body weight.

Do you want to lose belly fat?