Resistance Training During Pregnancy

A second suggested activity during pregnancy could be for the pregnant woman to take care of herself psychologically and emotionally, to ensure that she is not too stressed or experiencing anxiety. Regular relaxation could be advised by taking up yoga and meditation. Too much prenatal stress can have negative developmental implications for the child later in life. Research has indicated that when mothers-to-be have high levels of pregnancy-specific anxiety, their offspring were significantly more likely to show lower inhibitory control among girls, and lower visuospatial working memory performance among girls and boys (Buss et al., 2011).

Another important factor is doing daily activities as tolerated. Exercise in moderation, and incorporate stretching lower and upper extremities with rest period. Also monitor daily weight daily and notify physician if any critical change. The pregnant woman will be encouraged to practice deep breathing exercises and this can be used to minimize anxieties and promote energy. This will also prepare the pregnant woman for proper fitness and endurance during delivery and caring for the newborn. These regimens mentioned will minimizes fatigues both on the mother and the developing fetus.

While exercise may not be able to eliminate all of the discomfort associated with pregnancy, it can help with circulation, digestion, and constipation, as well as improve posture and muscle tone, which you will need to support joints that are loosened by various hormones as your body prepares for childbirth. Additionally, exercise can counteract the changes in body image and self-esteem that you possess. Most importantly, an appropriate exercise program can help prepare for the mental and physical demands of labor and delivery.

Squats strengthen the thigh and leg muscles as well as opening the pelvis, which will help ease the strain of delivering your baby. To try this exercise,

When pregnant especially for the first time many women inform themselves on things they can do that are beneficial for the growth and development of their baby and things they should avoid or not do since it can be dangerous for their baby such as smoking, drinking alcohol, and especially being under stress during the first months. As we all know, being pregnant has a high percentage for a women to develop depression and anxiety, this may be due to some hormonal changes that every pregnant women suffers. It’s important to note that only a psychologist or a psychiatrist can diagnose if a pregnant women is suffering from depression due to certain criteria such as when the depressing feeling last more than two weeks, make it hard for the women to accomplish her activities during a normal day, and many other symptoms that affect directly the daily life of a pregnant women. However, most women are warned that being stressed can have serious consequences for the growth and development of their unborn children.

The topics of education were chosen because there is great value in sharing this information with expectant mothers. According to Kominiarek, Gay, and Peacock (2015), many perceptions related to activity versus exercise exists and education related to the specifics of exercise should be included in education efforts. The education would include detail about the types of activity that constitute exercise. The media would include the details related to the reasons why this is important during pregnancy. In work by Labonte-Lemoyne, Curnier, and Ellemberg (2016), "maternal exercise during pregnancy had a significant impact on the brain of the newborn" (p. 354). The specifics were

For some women the thought of exercise during pregnancy is as appealing as a root canal without novacaine. In their minds they have a nine month pass to stay out of the gym. The first three months they are battling morning sickness and exhaustion. The next three months they are beginning to show. The last three months are so uncomfortable that walking ten feet to the bathroom is pure torture, so there is no way they will be able to walk on a treadmill for ten minutes.

In a study by Evenson et al,2 they looked at the beliefs, barriers, and enablers of physical activity in postpartum women. This study was an extension of the Pregnancy, Infection, and Nutrition (PIN3) Study called the PIN3 Postpartum Study that focused on collecting data from the participants during the postpartum period. The study conducted home interviews

The bidirectional relationship between psychological and behavioral factors must be considered. Although physical activity is proven to reduce depression symptoms, the presence of depression has also been shown to be associated with physical activity. Pregnancy is a joyful event: however, it is also an adjustment for first time mothers,

Staying active during pregnancy is essential to your health. While most types of exercises, such as walking and jogging, are considered safe for future moms, certain sports should be avoided. Rock climbing, football, baseball, volleyball, hockey, and ice skating involve a high risk of falling. Thus, it's better to stay on the safe side.

Don’t rush trying to get into shape. It may take a while to lose the weight you gained in pregnancy. Immediately after giving birth to baby is not always the best time to try and lose the body weight. The body needs to return to pre-pregnancy hormone levels, blood volume levels and water levels. Regular exercise after your pregnancy can help you return to your pre-pregnancy weight more easily, reduce back pain, improve or maintain muscle tone. Exercise during first four to six months after the birth of your child include walking, swimming, post natal exercise classes, water aerobics and low impact aerobics. Eat multiple times a day which increases the metabolism and decreases the feeling of

Nobody likes working out in general, and if you do, you can’t say you did not like it when you first began. You start liking it after you started to see results. But how is it any different for pregnant woman? Is there any difference with them? Well of course not, they have a human being growing inside them, but you can definitely improve yourself in other areas. And it will only be easier to look better even after birth. To stay active during a pregnancy, it is very important on having a healthy pregnancy. You want to stay active during pregnancy and keep yourself busy by not being lazy all day so that the extra weight you’re gaining, so it doesn’t stick with you after giving birth.

During the prenatal yoga class, there were a lot of movements that were taught and demonstrated. The instructor showed the students how to move their arms, hands, legs, and hips in a slow and gentle manner so that they won’t hurt themselves. They were told to relax their jaws, relax their pelvic floor, and to make a squat pose. The instructor teaches them breathing exercises by telling them to breathe and concentrate on parts of their body as they breathe in and out, while listening to soothing music. Then, Alicia instructed the women to concentrate on the baby that is inside their womb and to connect with their baby, as they continue their breathing exercises (Kornacker, 2016).

It has been shown through studies that exercising aids in strength, flexibility, muscle tone and endurance, all in which help in areas such as carrying extra weight, preparing for the physical stresses of labor and contributing in shedding the pounds postpartum (Gulino 2). Exercise also helps in relieving that excess weight gain, swelling, varicose veins, fatigue and leg cramps. It helps to prevent depression and establish confidence both before and after labor. Exercise lowers stress and improves emotional health. It has been shown through studies that women who exercise during pregnancy have shorter labors as well as a decreased need for painkillers and an epidural during labor and delivery (Hudson 1).

at Case Western Reserve University, did a case study with 65 newborns who were each 5 days