Essay about Exercising Through Pregnancy

Submitted By Pv2Allen
Words: 702
Pages: 3
Open Document
TheBump.com

exercising through pregnancy
The Quick and Easy Pregnancy Workout
Need a workout that will ease some of the aches and pains of pregnancy without giving you new aches and pains? Try the following exercises on a daily basis and add some light stretching for flexibility.
Remember to stretch the large muscle groups, such as your quads, hamstrings, chest, and back every day -- this will help to prevent pregnancy-induced injuries and relieve discomfort.
Monday

20 to 30 minutes of cardio activity, such as walking, light jogging (if performed prior to pregnancy), or swimming

Tuesday

Core and pelvic floor work*

Wednesday

20 to 30 minutes of cardio activity

Thursday

Upper and lower body strength training*

Friday

20 to 30 minutes of cardio activity

Saturday

Core, pelvic floor work, upper and lower strength training

*See exercises below

Core and Pelvic Floor Exercises
Core (Abdominal) Exercises
CLAMS
Start by lying on your side with your hips stacked and both legs bent, knees pointing forward. Place your left arm on the floor with your left ear resting on your biceps. With your toes together, lift your right knee without changing your hip position, and exhale, drawing your abs toward your spine. Do 10 to 15 reps; then switch sides.
DIPPING THE TOES
If you’re in your first trimester, start by lying on your back. Otherwise, sit in a chair or lie on the floor with two pillows elevating your upper body. Bend your legs into a tabletop position with your shins parallel with the ceiling (if you’re in a chair, keep them parallel with the wall, feet lifted) and your arms at your sides.
Exhale, drawing in your abs, and gently dip the right foot toward the floor; then repeat with the left leg.
Do 10 reps per leg.

Kegel Exercises
Kegel exercises (named after the gynecologist who created them) strengthen the muscles in the base of the pelvis. You can do Kegels sitting, standing, or lying down -- and no one knows you’re doing them so you can do them in your car, at a meeting, or over coffee with a friend!
So here’s how to do it: Imagine you’re contracting the muscles to stop yourself from peeing. Just pull these muscles up, taking care not to use other muscles, like your butt, belly, or inner thighs, to compensate
(these areas should remain relaxed and your pelvis should stay still). Then, slowly relax your pelvic floor.
QUICK FLICKS
Squeeze the pelvic floor quickly and as hard as you can for one second, rest for one second. Repeat 10 times twice a day.
LONG HOLDS
Squeeze the pelvic floor as hard as
Show More

Related Documents: Essay about Exercising Through Pregnancy

Prenatal Care Research Paper

pregnant. This includes habits such as eating healthily, exercising regularly, and staying up to date on immunizations. Many women also get preconception checkups with their doctors for health screenings, tests and additional questions in order to be as prepared as possible for pregnancy. It is important to maintain preconception care because the healthier the mom is, the larger the chances are that she will have a complication-free pregnancy and a healthy baby. Prenatal care is staying on top of the…

Words 484 - Pages 2

EPY 203 Powerpoint Essay

their dramatic course during this time Things to Consider: • Nutrition • Exercise • Prenatal care Fathers Role In Bonding • Involves more physical playfulness while mothers role involves more talking and silent interaction. • Talking to the baby through partners belly • Attending childbirth classes with the mother • Nurturing the wife making sure she is healthy • Having picture of the ultrasound and showing it to people will establish pride in fatherhood. What Is Prenatal Care? • A type of medical…

Words 685 - Pages 3

Essay about Nutrition and Pregnancy

and nutrients for the baby as it will help protect them whilst they’re developing in the womb, this would also help protect the health of the mother and provide optimal growth and development of her baby that is in the womb. In the first half of pregnancy, the nutrition requirements mainly concern quality, while in the second half; quantity is also an issue to ensure fetal growth. With good and proper nutritional habits there should already be an establishment at the start of their second life. And…

Words 945 - Pages 4

david and will Essay

(RNI)** Calcium (RNI)** Iron (RNI)** Boys 1230 calories 14.5g 350mg 6.9mg Girls 1165 calories 14.5g 350mg 6.9mg *EAR - Estimated Average Requirement **RNI - Reference Nutrient Intake Female adults during pregnancy: Increased needs (eating for two): During pregnancy the expectant mothers’ metabolic rate is reduced and the body needs more energy that’s why pregnant women required more calories and nutrients than other women to provide for their growing baby. Pregnant women should take…

Words 2001 - Pages 9

Summary: Decrease In Nutritional Counseling

having a decreased value result in albumin typically means, “malnutrition, overhydration, liver disease, kidney disease, bone fractures, severe injury, inflammation, infection, Crohn’s disease, heart failure, thyroid dysfunction, slow bleeding, pregnancy, bed rest, certain medications. Globulin: Malnutrition, overhydration”(REFERENCE). In addition, sodium is “an electrolyte necessary for fluid balance and cellular activity. Regulated by kidneys and adrenal glands results reveal a low value as well”…

Words 698 - Pages 3

Essay on Smoking: Tobacco Industry

thousands of deaths each year. Smoking causes more harm than anything else, so why pay for something that will not benefit you in any way. Tobacco products should be banned. It has too many detrimental effects for your health, can cause high risk pregnancies, and be a financial burden. There are many health concerns when using tobacco products. According to the Center for Disease Control, smoking increases the risk for coronary heart disease, emphysema, and several forms of cancers. The most…

Words 799 - Pages 4

Essay on Prenatal Care

and is important for a healthy pregnancy. Its key components include regular checkups and prenatal testing, eating healthfully, exercising, and beginning as soon as one knows she is pregnant. During her pregnancy, a woman should see her doctor about once each month for the first six months of pregnancy, then every two weeks for the seventh and eighth month of pregnancy, and then every week until her baby is born. However, if a woman is over 35 or has a pregnancy with high risks due to health…

Words 2204 - Pages 9

Weight Loss Reflection

I was always big. As the years went on, I just got bigger by eating anything and everything. Unfortunately, my health got worse as the years went by as well. I had my first child at the age of 23 and as the pregnancy went on I kept getting bigger and bigger. After my 3rd child came along, I was closing in on 350lbs. I was diagnosed with type 2 diabetes and was put on numerous medications. After my 4th child, I topped out at a whopping 400lbs! My health was so bad that I couldn’t even take 3 steps…

Words 785 - Pages 4

Diabetes: Diabetes Mellitus and Blood Sugar Level Essay

diabetes, her child will have a higher risk (American Diabetes Association). Gestational Diabetes occurs during pregnancy. Gestational Diabetes develops when a pregnant women has high blood sugar levels. When a woman has gestational diabetes, her pancreas works harder to produce insulin. Although there is insulin, the blood glucose level does not lower down so the extra blood glucose goes through the placenta. It will cause the baby’s pancreas to produce more insulin than its needs. The baby will have…

Words 910 - Pages 4

Thinking About Another Pregnancy

Thinking about another pregnancy Miscarriage* can be a very unhappy and frightening experience. Even some time later you may still be coping with feelings of shock and great sadness. You may also be feeling anxious about the future – especially about trying again. This leaflet looks at feelings and some of the facts about pregnancy after miscarriage. It talks about deciding whether to try again, and about timing. It also gives some information that may help you and your partner before and during…

Words 3746 - Pages 15