Thursday, May 2, 2013

Helpful Exercise During Pregnancy

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Having a regular exercise is very important to all the expectant mothers out there. Even a simple walking for 30 minutes is already good for you. Here's a helpful video I have found on YouTube: How to Exercise when Pregnant.


Note: Please refer to your OB/GYN (OBstetrics and GYNecology) before doing any of these exercises mentioned here.

Good posture must be maintained all throughout pregnancy. The temptation to slouch is strong, especially during the last trimester, when baby’s weigh pulls the abdomen forward. Compensating by leaning backward puts undue stress on her back. High heels make things worse. However, a proper posture is not enough. A pregnant woman needs exercise more than ever to keep fit, prevent the development of varicose veins by improving circulation, and make labor a little easier. Here are some Helpful Exercise During Pregnancy:

Squatting

From a standing position, sit down until your knees are fully bent and you are balanced on the balls of your feet. Do about 10 repetitions at a time. (For support, you can hold on to a chair and place a 4-cm-thick piece of wood or a rolled-up rug under your heels.)

Leg Exercise

1. Sit down and draw imaginary circles with your big toe by turning the ankles clockwise, then counter-clockwise. Do about 10 repetitions in each direction. Do the same with the other foot.
2. Alternately point your toes up then forward (forming a straight line from knee to toe). Do about 10 repetitions for each toe.

Pelvic Tilts

Get down on your hands and knees, and keep your back flat. Then simultaneously draw in your abdomen, tighten your buttocks, tilt your hips forward, and exhale. Do about 10 repetitions.

Source: Philippines Health Guide 2000.

TRIVIA:

Did You Know?

Studies have shown that women who work out while pregnant gain less weight, lose postpartum pounds more quickly, have faster deliveries, and are less likely to need a c-section.
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