Pregnant Women Take Part In Treadmill Walking

It has been proven that pregnant women who workout, experience lesser complications during labor and delivery. Regular exercising ensures that the mother and child, remain mentally as well as physically fit, while keeping a check on the weight. The reason being, that excessive weight gain can cause health problems to crop up, at a later stage in the pregnancy, or thereafter. These complications include the onset of diabetes that can easily transfer to the baby, low or high blood pressure that can aggravate the baby's heart rate, heart palpitations, excess gas and acidity, swelling and kidney problems.

In order to avert excessive strain on the body, pregnant women must take part in mild exercises such as, treadmill walking, yoga postures, breathing and stretching exercises. Apart from exercising, a healthy diet is also a must! A woman is no longer required or expected to eat for two. If this be the case, the weight gain can be substantially monitored while ensuring that both remain well nourished and healthy.

Helps Retain Strength
Pregnancy makes the muscles and ligaments comparatively stronger than before, because the body needs to carry the weight of the baby. However, in spite of this change, the body may still require some flexibility. Therefore, it becomes essential that women go through some form of safe pregnancy exercises, so as to limber up the pelvic muscles, hips, thighs, and legs. All of these, when strengthened will help carry the weight of the baby better, without having to feel the pressure on the back. The reason being, that the back receives the maximum amount of stress and causes the most amount of pain, which is why, walking on a treadmill helps exercise the entire spinal cord by helping it to stay erect. It also helps in exercising the arms, the legs and the entire hips, which adds flexibility to the body.

Basically, your body as well as the mind needs to prepare for the time of delivery and must realize that this stage of pregnancy is temporary. Thus, your body must learn to harness its strength, so as to make the process of birth easier for yourself. It has been observed, that pregnant women who exercised, had a relatively faster, easier, and less painful delivery, as compared to those who did little or no exercise. Though it is true that not all exercises are safe for women in this state, it is to be acknowledged that walking on the treadmill, is not one of them. Here are some basic guidelines you must follow while working-out on a treadmill while being pregnant:

Warming Up
Do not assume that warming up will not be necessary for pregnant women. On the contrary, it is even more crucial. Let the body and the mind realize that it is about to workout. This will help the baby be prepared as well. Doing basic breathing exercises, hand and leg stretches will help in avoiding injuries and fatigue. Basic neck and back exercises meant strictly for pregnant women must also be followed. Only once these are done can the walk on the treadmill begin. Exercising without warming up, can increase the chances of suffering from cramps, and muscle injuries.

Remember to Breathe
You are required to breathe-in-and-out ample amounts of air, while exercising. If you feel breathless, the baby will feel it too! Remain relaxed and let the baby get sufficient oxygen during the workout. It would be advisable to exercise with a heart-rate-monitor, while running so that the treadmill automatically stops when your heart rate has crossed beyond its acceptable limits. This precautionary measure must be practiced religiously, because it'll help you slow down when you have had enough exercising for the day.

Walk Slowly
You are expected to start gently as if you are on a stroll in a park. Your pace on the machine must be set at minimal, and as soon as you feel comfortable you may increase the speed. You should never run while you're pregnant as that can harm the baby, by making the sack shift uncontrollably. Instead, simply brisk-walk at a pace that you feel the most comfortable in. It is also very important to remember to stop when you feel you have had enough. Take short walks, which should not exceed 10-15 minutes at a time. Treadmill workouts help lose weight, so walk as often as you can and only if you feel you can manage it. Do not exert yourself as that can be harmful for you as well as your child.

Low-paced treadmill workouts are sufficient for pregnant women. You need not overdo it, as that would be detrimental for your health. Be slow and steady while doing any form of exercise. The best way to achieve a complete body workout and flexibility is through simple and slow yoga exercises. These exercises will help increase muscle strength, stamina as well as improve your breathing technique, all of which will help during the final contractions.

Yoga For Pregnant Women Keeps Them Healthier And Relaxed

Pregnancy is a period of anticipation, filled with both, the fear and the joy of having a baby. It is also a time when your body goes through various physical and mental changes. While there are other physical exercises that help, yoga has been known to be a beneficial way to deal with changes of the body and mind during pregnancy. The art of yoga originated in ancient India and has since then become a popular way of increasing flexibility, building strength and decreasing the stress levels. This versatile discipline has also been modified to suit the physiological needs of the moms-to-be. Prenatal yoga not only relieves the pregnant women from the mental stress of pregnancy, but also allows the body to remain fit during labor and childbirth. It can help in providing respite to pregnant women, from common problems like fatigue, weight gain, mood swings, cramps and swelling.

Yoga Poses for Pregnant Women

While starting off with your yoga exercises during pregnancy, choose some simple asanas which do not overstretch the muscles and ligaments. Also while deciding which yoga poses to do, take into account the trimester of the pregnancy. So while in the first trimester the sitting and standing postures like, 'the mountain', 'the triangle', etc. are considered safe bets, during the second and third trimester remember to cut down on the time of the sessions to avoid fatigue. Also avoid back and belly poses and do not hold the positions for too long. Poses like 'the hero', 'the sage twist' and 'the full butterfly' are considered beneficial during the second and third trimester. Here is a guide to recommended poses for prenatal yoga:

Breathing Exercises: The basic yoga techniques taught to pregnant women, are the breathing exercises which are considered vital for the control of the energy (prana). A few simple Pranayams (breath control) helps in releasing the emotional tension and the likelihood of post natal depression. Some of the suggested breathing exercises are a mild form of kapalbhati and lots of anuloma-viloma.

Kapalbhati: Take two normal breaths and then inhale. Exhale while pulling in the abdomen (remember not to stretch the muscles of the stomach) and repeat as required while keeping the emphasis on exhalation. Now inhale and exhale fully before inhaling once and holding your breath for as long possible. Exhale very slowly.
Anuloma Viloma: This involves adopting the Vishnu Mudra. With your right hand, tuck your index and middle fingers into your nostrils while placing the thumb and other fingers on either side of your nostrils. Inhale through the left nostril while holding the right one closed with your thumb and count to four. Now close both nostrils and count to 16 before breathing out through the right nostril. Now repeat the exercise by inhaling through the right nostril and exhaling through the left.
Mountain Pose: This helps in inducing the power of stillness and immovable stability. It involves standing up straight with both feet at hip width. Turn your heels and let the weight rest on the toes, while you let the arms hang downwards towards the body. Now breathe in and out letting your shoulders relax. While doing this asana look straight and try to avoid motion, with as little effort as possible.

Triangle Pose: The triangle pose or Trikonasana involves starting with a downward facing dog pose and then moving the left foot forward by 1 meter. Next place your left hand beside your foot and carry your weight to the lower back and on the heels of your foot in the front. Now slowly raise the upper part of your body, until the lower back is straight, while the right foot (the one at the back) rests on the floor. Stretch the leg which is in front, without bending the back or twisting your body. Keeping your back straight, look at a point on the ground and then breathe in and out. Press your left hand against the heel and twist your chest to the left, while your hip, lower back, legs and head remain stationary. Now stretch your right arm upward and your head to the left, while looking upward along your outstretched arm and stretching out your neck.

Hero Pose: One of the fundamental seating poses, the hero pose allows the arches of the feet and the ankles to be stretched, while also improving the posture. Place your hand and knees on the floor, keeping the knees 'hip-width' apart so that the thighs are parallel to one another. The feet should point backwards. Now sit between your feet by slowly lowering your hips to the floor and straighten your back, while you continue to sit tall. Place your hands on your thighs and close your eyes and relax.

The Full Butterfly: This pose eases the tension from the inner thigh area, while stretching your knees and groin area. Sit on the yoga mat keeping your legs stretched out. Now holding your ankles, pull both legs inwards so that your heels touch your pelvic area. Now clasping your ankles, bounce your knees fifteen to twenty times. This yoga posture helps greatly during childbirth and can be done from the first trimester itself.

Music For Fetus

Many people think that the expectant mother to listen to music should give priority to with gentle, in fact, music should be more diversified some, because of, different melodies, different rhythm feeling and influence to the fetus is not the same.

Composer using instruments to depict the people and animals character, action and expression, novel and lively form, melody easy to understand, the rich artistic glamour.The music is lively, like in the open before a vivid picture.

Expectant mothers, go to listen to, let your baby with the bird and the cat, the little duck play, and together with Peter victory over evil Wolf, do a brave the baby.

Second, virtue wo xiake e minor ninth symphony "from the new world" second movement-pale sadness and homesickness.

This movement is a full-length symphony in the music of the most famous, the strong feeling of nostalgia, express the virtue wo xiake nostalgia for the motherland of love.In the music that's soothing melodies, show light acacia, the hint of sadness.

Expectant mothers, enjoy!Let the soothing melody ease anxiety mood, with sleeping with melody.

Three, Jonathan's "cuckoo waltz"-and the birds play together
Waking up this move, to hear the cuckoo waltz "Jonathan!The whole piece of music is pure and fresh and lively, especially suitable for sleeping in the morning to listen.The bouncing melody is like a cuckoo in the singing, it with a light, lively rhythm and pure and fresh, coherent melody, described an image of the vitality.

Listen to lively and lovely, clear the cuckoo waltz, let's let the baby do sport.

Four, Greg's cultivates gold's special suite in the mountain of the Lord in the palace ", feel strength and rhythm.

Expectant mothers, with your baby experience a little monster's palace.Feel different rhythm, different intensity, different tone, the same melody bring us different experience-the voice of the weak mysterious, strong voice of tension.

Reverie universial character, full of romantic fantasy melody.It with skilled romantic technique, have brought us into tender beautiful dream state.This tune theme is very concise, with a strong emotional style and smell of the fantasy colour, melody line after many ups and downs, the thing linger, make the person it is introduced lightsome featherweight world of dreams.

When you are tired to hear reverie, help you sleep well at night.Good a natural scenery, feeling about it, baby.

Brahms's "lullaby"-the mother of the endless love
Peace, kind, warm, caress the "lullaby" express mother to the baby endless love.The melody is beautiful, lyrical, quiet;Melody smoothly, melody moderate, pitch ups and downs is a little;Performance compared the mood of the peace.
 
Expectant mothers, in this first melody with your baby to talk to it.

Vivaldi's violin concerto four seasons-spring
Music described an in the spring the earth, and all the birds singing, and the wind blowing, Brooks, whispers picture.In the spring when the earth, fairy and the shepherd as bagpipes cheerful melody, in grassland dance dance, what a beautiful picture!Is a very good violin music.

Let your baby contact with multiple art, contact with different performing forms, different artistic styles of music, no matter be happy, sad, calm and fantasy, passion, simple, let baby music in the ocean of draw nutrition, train baby's art potential.