You cannot do all exercise during pregnancy. whoever, some exercise can be done safely. exercise might help you feel better and maintain you normal body blood flow which is good for the baby.
If you have no serious medical problems and you have an uncomplicated pregnancy, it's probably safe for you to do some exercising
How should I start exercising?
Its best to check with the doctor before starting any exercise program. you may have a medical condition that could make exercising harmful to you or your baby. If your doctor approves, you can start exercising at a level that does not cause pain, shortness of breath or excessive tiredness. you may then slowly increase your activity. if you feel comfortable, short of breath or very tired, you should reduce your exercise level. if you haven't exercised before, you need to start very slowly.
What should I be careful about?
avoid activities that increase your risk of falls or injury, such as contact sports or vigorous sports. Even mild
injuries to the tummy area can be serious when you're pregnant. after the first 3 month of pregnancy, it'best to avoid exercising while lying on your back, since the weight of the baby may interfere with blood circulation.
also avoid long periods of standing. when the weather is hot,exercise in the early morning or late evening
. If you are exercising indoors,m make sure the room has enough ventilation. consider using a fan to help yourself cool.
Drink lot of fluid even if you don't feel thirsty. make sure that you are eating a well balanced diet.
normally , pregnancy increases your food requirements by 300 calories a day, even without exercise.
What type of exercise are best when i pregnant?
The most comfortable exercise are those that don't require your body to bear extra weight. Swimming and stationary cycling ( with your doctor recommendation) can be continued throughout pregnancy.
After the first 3 months of pregnancy, it's best to avoid exercising while lying on your back, since the weight of the weight of the baby may interfere with blood circulation.
Pregnancy - Breathing Exercises
Their objective: improving chest and lung ventilation, thereby facilitating blood oxygenation, teach you to control your breathing, in order to comply with certain rhythms during labor, and coordinate the breath and muscular effort, in anticipation of the moment expulsion.
1. The positionIdeally, the sleeping position that we have described above. However, nothing precludes then sitting exercises.
2. Awareness of breathingLying on your back, place a hand on her belly and one on the upper chest.Follow the directions of the instructor, and the difference between:
- Abdominal breathing, which takes place through the movement of the diaphragm, the belly swells with each breath;
- Chest breathing, by Rostad movements, the chest rises with each breath;
- Full breath, which combines two mechanisms.
The exercises themselvesMost are made using chest breathing. Regular breathing control: 15 breaths per minute.
- Slow inspiration through the nose.
- Retention of air (5 or 10 seconds at the beginning).
- Exhale slowly through your mouth.
- Another pause. And back again.
Blocked breathing After a number of normal respiratory movements, making a deep breath, keep locked chest in a position of inspiration as long as possible, empty the lungs and to resume normal breathing.
Obviously, the period of voluntary apnea should be reduced at first, gradually increasing up to 30 seconds, 0 even if the training is carried out thoroughly.
Shallow breathing. This exercise can only take place where it dominates the mechanism of chest breathing.After a number of normal respiratory movements (in chest breathing), it progressively accelerate the respiratory rate, mouth open, and make minor respiratory movements located in the upper chest (up to 25 or 30 minutes).
Wheezing. With his mouth wide open (possibly by removing the language), further accelerate the pace of shallow breathing, to about 40 breaths per minute.
If you have no serious medical problems and you have an uncomplicated pregnancy, it's probably safe for you to do some exercising
How should I start exercising?
Its best to check with the doctor before starting any exercise program. you may have a medical condition that could make exercising harmful to you or your baby. If your doctor approves, you can start exercising at a level that does not cause pain, shortness of breath or excessive tiredness. you may then slowly increase your activity. if you feel comfortable, short of breath or very tired, you should reduce your exercise level. if you haven't exercised before, you need to start very slowly.
What should I be careful about?
avoid activities that increase your risk of falls or injury, such as contact sports or vigorous sports. Even mild
injuries to the tummy area can be serious when you're pregnant. after the first 3 month of pregnancy, it'best to avoid exercising while lying on your back, since the weight of the baby may interfere with blood circulation.
also avoid long periods of standing. when the weather is hot,exercise in the early morning or late evening
. If you are exercising indoors,m make sure the room has enough ventilation. consider using a fan to help yourself cool.
Drink lot of fluid even if you don't feel thirsty. make sure that you are eating a well balanced diet.
normally , pregnancy increases your food requirements by 300 calories a day, even without exercise.
What type of exercise are best when i pregnant?
The most comfortable exercise are those that don't require your body to bear extra weight. Swimming and stationary cycling ( with your doctor recommendation) can be continued throughout pregnancy.
After the first 3 months of pregnancy, it's best to avoid exercising while lying on your back, since the weight of the weight of the baby may interfere with blood circulation.
Pregnancy - Breathing Exercises
Their objective: improving chest and lung ventilation, thereby facilitating blood oxygenation, teach you to control your breathing, in order to comply with certain rhythms during labor, and coordinate the breath and muscular effort, in anticipation of the moment expulsion.
1. The positionIdeally, the sleeping position that we have described above. However, nothing precludes then sitting exercises.
2. Awareness of breathingLying on your back, place a hand on her belly and one on the upper chest.Follow the directions of the instructor, and the difference between:
- Abdominal breathing, which takes place through the movement of the diaphragm, the belly swells with each breath;
- Chest breathing, by Rostad movements, the chest rises with each breath;
- Full breath, which combines two mechanisms.
The exercises themselvesMost are made using chest breathing. Regular breathing control: 15 breaths per minute.
- Slow inspiration through the nose.
- Retention of air (5 or 10 seconds at the beginning).
- Exhale slowly through your mouth.
- Another pause. And back again.
Blocked breathing After a number of normal respiratory movements, making a deep breath, keep locked chest in a position of inspiration as long as possible, empty the lungs and to resume normal breathing.
Obviously, the period of voluntary apnea should be reduced at first, gradually increasing up to 30 seconds, 0 even if the training is carried out thoroughly.
Shallow breathing. This exercise can only take place where it dominates the mechanism of chest breathing.After a number of normal respiratory movements (in chest breathing), it progressively accelerate the respiratory rate, mouth open, and make minor respiratory movements located in the upper chest (up to 25 or 30 minutes).
Wheezing. With his mouth wide open (possibly by removing the language), further accelerate the pace of shallow breathing, to about 40 breaths per minute.
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