Tag Archives: exercise tips

Tips For Exercising Safely During Pregnancy


Many moms-to-be avoid exercising, not wanting to add any more stress than necessary to the delicate ecosystem that is a pregnant body, however, both you and your baby can benefit from the right kind of bodily stress – prenatal exercise.

Some of the benefits of Prenatal Exercise

Exercising routinely during your pregnancy can have a plethora of health benefits including:

  • lower risk of experiencing delivery complications
  • It can help you catch more zzz’s
  • Help regulate the bowels (which are often on the fritz during pregnancy)
  • Give you more energy, helping you avoid fatigue
  • It reduces the risk of preeclampsia
  • It can strengthen your muscles which may help with delivery
  • May also help reduce back and pelvic pain associated with pregnancy

5 Cautions For Safe Pregnancy Workouts

  1. Check in with your Doc – mild to moderate prenatal exercise is perfectly healthy for most moms-to-be, however if you fall into a high risk category or have pre-existing health conditions, you may not be a candidate for certain types of exercise. It is important to talk to your doctor so he or she can assess you and give approval before you begin an exercise regimen.
  2. Listen to your body – don’t push yourself past the point of aching or exhaustion while you’re expecting. This may seem like common sense, but sometimes when we are ‘in the zone’, it is easy to forget to bring things down a notch. If you feel any sensations or symptoms that are out of the ordinary such as pelvic pain or cramping, stop what you are doing and get medical attention right away.
  3. Go easy – It is important to ease into activity while pregnant. Be sure to start with a gentle warm up and slowly turn it up. You may have been able to sprint like an Olympian and lift a small elephant before becoming pregnant, but your high intensity workouts will need to make way for gentler types of exercise during pregnancy. You don’t want to put too much strain on yours or the baby’s body while working out, so it is important to modify whatever workout you are choosing to suit your new body as to not put your pregnancy at risk.
  4. Avoid lying flat – Try to avoid activities or poses where you lie directly on your back on the floor, as that can put too much pressure on your back, as well as reduce blood flow to the baby.
  5. Stay cool and hydrated – while it is never a good idea to neglect h2o during your workout or risk overheating, both dehydration and overheating can be especially detrimental during pregnancy. Both can lead to serious prenatal complications such as birth defects, so be sure to drink plenty of fluids and avoid exercising in the sun, spending time in a sauna or working out too hard.

Stay tuned tomorrow for the best types of exercise to do while pregnant. Thanks for visiting DocChat!

 

9 Health Reasons to Start Swimming Today


Ever wish you could roll the calming, strengthening and flexibility benefits of yoga, the cardio burst of running, and resistance training all into one convenient exercise method? Well, you can if you take up swimming. It is indubitably a great workout for people of all capabilities, ages and fitness levels. Here are 9 of the many health benefits regular swimming can provide:

  1. Regular swimming helps increase stamina and lung capacity. Some studies even show that athletic swimmers tend to perform better on lung function tests than runners. It can help those suffering with lung diseases such as asthma increase their capacities as well.
  2. Most anyone can swim, no matter what physical limitations they may have as it is an easily modifiable activity. You can swim like an Olympian or simply move your limbs in the water with floatation aids.
  3. Swimming can be a great cardiovascular workout as it keeps your heart rate up and the water provides great resistance to movement, making your heart work harder than performing the same actions on land.
  4. It is a low impact workout, making it much easier on the joints than running. For this reason, swimming is a great fitness choice for pregnant women, the elderly or those afflicted with arthritis or chronic joint pain.
  5. Unlike many sports such as cycling, that target one or two areas of the body, swimming can provide full-body conditioning. Moderate swimming utilizes your core, arms, legs, back muscles, and glutes to propel you forward.
  6. Frequent swimming can increase your flexibility as you stretch your limbs to move forward in the water in different swimming strokes that utilize different muscles.
  7. Regular swimming helps strengthen and build muscle as well as tone your body to help you become leaner.
  8. Swimming can help you burn hundreds of calories (depending on the length of time and intensity level), and can be an effective weight loss tool when performed routinely in combination with a healthy diet.
  9. Swimming can be great for your mental health as well, not only because it releases endorphins which help manage stress and pain (while making you feel fabulous), but is also calming to move gracefully through the cool water. Research also illustrates a link between regular swimming and easing symptoms of depression. So, forget the tensions of the day with a trip to the pool or lake!

Well that concludes our look at some of the many health benefits of swimming. Did our list make you want to find a lake and become a fish? Thanks for visiting DocChat, stay healthy and happy!

 

 

 

 

Can Strengthening the Cooper’s Ligaments Help Lift Your Bust?

Gravity can be cruel to our bodies. If you’re concerned with strengthening and lifting your chest, breast lifting surgery may be the only method that works 100%, but we’ve found a short exercise regimen that can certainly help!

How Do Breasts Sag?

There are sets of ligaments that run vertically along your collar bone down your chest called Cooper’s ligaments that act as “natural bra straps”. These ligament groups become stretched over time, causing breasts to drop. These changes are natural processes of aging, however, sometimes women undergo rapid changes if they lose or gain a lot of weight quickly or post-pregnancy.

Can Gravity’s Effects Be Reversed?

While strengthening exercises certainly won’t make drastic changes, they can help firm, tone and lift the chest area. A female personal trainer with 20 years’ experience developed a short exercise regimen to target the Cooper’s ligaments, you can find her video here.

Perking Those Pecks

As the breasts themselves are made up of fatty tissue over the pectoral muscles, it is also possible to help better naturally support them by working out the muscles surrounding the breasts, most notably underneath. When those muscles are weak, it can help encourage sagging.

All in all, we should aim to be body confident, however there is nothing wrong with working to sculpt or improve your body as regular exercise is directly linked to lowering the risk of many diseases, including the ever-growing prevalence of obesity. Thanks for visiting DocChat! We hope these exercises help!