Archive for October, 2015

Make Your Fitness Wishlist

Posted by 7Villages 31 Oct 2015 No Comments »
Make Your Fitness Wishlist

If you are pregnant and want to stay fit there are a number of ways to go about it. It is very important to stay fit when you are bringing a child into this world. Meditation is a great way to stay healthy throughout your pregnancy and afterwards. So what are some of the healthy benefits of meditation during pregnancy.

Meditation Benefits & Pregnancy

Childbirth meditation is the practice of meditation as a health enrichment method during the prenatal period, a calming pain management resource during birth, and a healing method in the postnatal period.

When a mother meditates, she passes elevated levels of health and growth promoting hormones to her womb child through the placenta and through sympathetic resonance. At all times, childbirth meditation benefits are dual, inseparably benefiting both the pregnant woman and her child. With regular meditation practice, a mother can experience the following psychological and physical benefits, imparting them to her child as well.

  • Increased perceptual ability
  • Enhanced physical motor skill
  • Quicker reaction time
  • Improved field independence
  • Greater empathy
  • Enhanced creativity
  • Increased self-actualization
  • Reduced anxiety, tension and stress
  • Decreased pain
  • Increased calm and pleasure
  • Enhanced immune function
  • Improved body image
  • Increased vitality and energy

While meditation science has existed for thousands of years, its application to pregnancy and birth are new.

Setting Goals

Strength training can be especially helpful for pregnant women. Women who are pregnant must strength train with caution however. Some doctors recommend you avoid lifting more than 20 pounds when exercising. If you routinely lifted heavier weights before becoming pregnant you may be able to life more comfortably. Keep in mind however that what was comfortable before pregnancy may not be comfortable after.

During the latter half of pregnancy, your body releases a compound called relaxin. As the name implies, relaxin helps relax the ligaments in the pubic area and helps the cervix soften and enlarge in preparation for delivery.

After your third month of pregnancy, you should not perform any exercises that requires you to lie flat on your back, as this can also decrease blood flow to your uterus. If you are just starting out, here are some great exercises to try to help maintain your fitness during pregnancy:

  • Prenatal Yoga – Either a class or video.
  • Pilates
  • Stationary Biking – you should avoid a traditional bike as you risk falling over and injuring your belly.
  • Swimming
  • Walking or light jogging

Don’t forget… before starting any exercise or fitness program it is vital you talk with your doctor to assess your health risks. Only begin a fitness program if it is safe for you and your baby! And remember, the focus should be on feeling good, not losing weight!

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