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The Best Exercises For Pregnant Women

The Best Exercises For Pregnant Women

One of the best things you can do for yourself and your baby during pregnancy is exercise. In fact, the American College of Obstetricians and Gynecologists recommends pregnant women exercise at least 30 minutes a day most days of the week.

Exercise improves energy, decreases joint pain, and helps you sleep better. It improves circulation, which can help prevent headaches, constipation, varicose veins, and hemorrhoids (which we all want to avoid during pregnancy!). It also helps strengthen your pelvic floor muscles, increase your flexibility, and improve your overall endurance, which will help you during the labor and delivery process.

By maintaining a regular fitness program during pregnancy, you are less likely to gain excess weight, which will help both the health of you and your baby and make it easier to lose the weight after giving birth.

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While there is no question exercise is beneficial during pregnancy, many people aren’t aware what the best exercises for pregnant women are!

The following activities can be appropriate and beneficial for women in all stages of pregnancy. To make sure you are safe when exercising while pregnant, make sure you do not become overheated and that you stay within a recommended heart-rate level. Both of these could take blood flow away from your developing baby. Keep yourself hydrated and avoid any activities with a chance of falling on your belly.

Please consult with your health care provider before beginning a new exercise routine, and stop if you feel any pain or discomfort.

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Here a five of the best exercises for pregnant women.

1. Walking

Walking is one of the best exercises for overall health and fitness, even when you aren’t pregnant. It becomes even more beneficial when you are pregnant and other activities start to become uncomfortable. It improves circulation, joint mobility, and strength in a very safe and gentle way. If you would like to make your walks a little more challenging, you can try adding some light hills or stairs. Walking can also be very calming and can help decrease any nervousness or anxiety you are feeling about your pregnancy or upcoming birth.

2. Strength training

Strength training with weights is a wonderful way to exercise when you are pregnant! It helps to burn calories and fat, keeping you at a healthy weight, but it also strengthens muscles that you are doing to need once labor and delivery come. You will want those leg muscles strong during those contractions and the pushing phase! Strong arms and upper back muscles will help during long feedings and rockings after your beautiful baby arrives. If you aren’t comfortable with weights at home or the gym, find a trainer or prenatal class that will help you learn a few exercises you can easily do during your pregnancy.

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3. Swimming

Swimming can be especially wonderful towards the end of your pregnancy, when the weight of the baby is causing pain and pressure in your back and pelvic area. The buoyancy of the water helps to relieve some of the pressure on your joints. Swimming itself is a wonderful cardiovascular exercises that also strengthens muscles in your arms, legs, and core.

4. Low-impact cardio

For some people, walking and swimming are either not comfortable or not practical (especially in those cold winter months). There are many cardiovascular options for exercise. Make sure you are choosing low-impact options during your pregnancy. Activities such as indoor cycling classes, hiking, or the elliptical machine can be a fun change of pace while giving the same overall health benefits.

5. Yoga or Pilates

Yoga and Pilates are both wonderful options during pregnancy. They combine the benefits of strength training and stretching, while also giving you a chance to really connect with your body before labor and delivery come. If you’ve never done yoga or Pilates before, you may want to find a specialized introductory or prenatal class to serve your specific needs. Both types of classes should have knowledgeable instructors who can help you modify poses and positions as your pregnancy progresses. Please keep in mind that it is recommended you avoid hot yoga classes during pregnancy.

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Conclusion

To help get you started, here is an exercise routine video I’ve put together that gives some strengthening and stretching that is appropriate for most stages of pregnancy. I oftentimes give these exercises to my physical therapy and Pilates clients during pregnancy to help improve strength and overall fitness.

Don’t be afraid to exercise while you are pregnant! It is one of the best things you can do for yourself and your baby. Listen to your body, stay in communication with your doctor, and have some fun with it!

Featured photo credit: Viktor Hanacek via picjumbo.com

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Published on April 9, 2021

50 Single Mom Quotes On Staying Strong And Loving

50 Single Mom Quotes On Staying Strong And Loving

Being a mom is not easy. Being a single mom is even more challenging. Having children means you are on the job 24/7. Even while you are sleeping, you are still ready to wake at the slightest peep because that is what moms do.

Moms, especially single moms, need more people cheering them on. Your love and care matter to your kids. You are their superhero. I think single moms are superheroes, too.

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The quotes below are words of encouragement for all of the single moms out there. Keep up the great work! Your hard work will pay off. Someday, they will be grown up and living on their own. Your job will never truly be done as a mom, but you can pat yourself on the back today and every day for doing mom duty day in and day out.

Here are 50 single mom quotes to encourage all the single moms out there.

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  1. “Being raised by a single mother, I learned to appreciate and value independent women.”—Kenny Conley
  2. “As a single mum you’ll discover inner strengths and capabilities you never knew you had.”—Emma-Louise Smith
  3. “One thing I know for sure – this motherhood thing is not for sissies.”—Jennifer Nettles
  4. “Mothers and their children are in a category all their own. There’s no bond so strong in the entire world. No love so instantaneous and forgiving.”—Gail Tsukiyama
  5. “And one day she discovered that she was fierce and strong, and full of fire and that not even she could hold herself back because her passion burned brighter than her fears.”—Mark Anthony
  6. “She never quite leaves her children at home, even when she doesn’t take them along.”—Margaret Culkin Banning
  7. “The most common way people give up their power is by thinking they don’t have any.”—Alice Walker
  8. “Everyone has inside of her a piece of good news. The good news is that you don’t know how great you can be, how much you can love, what you can accomplish, and what your potential is.”—Anne Frank
  9. “Doubt is a killer. You just have to know who you are and what you stand for.”—Jennifer Lopez
  10. “You are more powerful than you know; you are beautiful just as you are.”—Melissa Etheridge
  11. “Motherhood is the greatest thing and the hardest thing.”—Ricki Lake
  12. “You don’t take a class; you’re thrown into motherhood and learn from experience.”—Jennie Finch
  13. “If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.”—Oprah Winfrey
  14. “I am no bird; and no net ensnares me: I am a free human being with an independent will.”—Charlotte Brontë
  15. “Above all, be the heroine of your life, not the victim.”—Nora Ephron
  16. “When a woman becomes her own best friend life is easier.”—Diane Von Furstenberg
  17. “If you want something said, ask a man; if you want something done, ask a woman.”—Margaret Thatcher
  18. “Women have discovered that they cannot rely on men’s chivalry to give them justice.”—Helen Keller
  19. “Successful mothers are not the ones that have never struggled. They are the ones that never give up, despite the struggles.”—Sharon Jaynes
  20. “Success, they taught me, is built on the foundation of courage, hard work, and individual responsibility. Despite what some would have us believe, success is not built on resentment and fears.”—Susana Martinez
  21. “You may not control all the events that happen to you, but you can decide not to be reduced by them.”—Maya Angelou
  22. “The question isn’t who’s going to let me; it’s who is going to stop me.”—Ayn Rand
  23. “God could not be everywhere, and therefore he made mothers.”—Rudyard Kipling
  24. “The women whom I love and admire for their strength and grace did not get that way because stuff worked out. They got that way because stuff went wrong, and they handled it. They handled it in a thousand different ways on a thousand different days, but they handled it. Those women are my superheroes.”—Elizabeth Gilbert
  25. “There will be so many times you feel like you failed. But in the eyes, ears, and mind of your child, you are a SUPER MOM.”—Stephanie Precourt
  26. “Motherhood is the ultimate call to sacrifice.”—Wangechi Mutu
  27. “We may encounter many defeats but we must not be defeated.”—Maya Angelou
  28. “A mother’s arms are more comforting than anyone else’s.”—Princess Diana
  29. “There’s no way to be a perfect mother and a million ways to be a good one.”—Jill Churchill
  30. “There’s no doubt that motherhood is the best thing in my life. It’s all that really matters.”—Courtney Cox
  31. “I realized when you look at your mother, you are looking at the purest love you will ever know.”—Mitch Albom
  32. “I have found being a mother has made me emotionally raw in many situations. Your heart is beating outside your body when you have a baby.”—Kate Beckinsale
  33. “Single moms, you are a doctor, a teacher, a nurse, a maid, a cook, a referee, a heroine, a provider, a defender, a protector, a true Superwoman. Wear your cape proudly.”—Mandy Hale
  34. “I’m not really single. I mean, I am, but I have a son. Being a single mother is different from being a single woman.”—Kate Hudson
  35. “Being a single parent is twice the work, twice the stress, and twice the tears but also twice the hugs, twice the love, and twice the pride.”—Unknown
  36. “For me, motherhood is learning about the strengths I didn’t know I had, and dealing with the fears I didn’t know existed.”—Halle Berry
  37. “A single mom tries when things are hard. She never gives up. She believes in her family, even when things are tough. She knows that above all things… a mother’s love is more than enough.”—Denice Williams
  38. “You do the best you can. Some days you feel really good about yourself and some days you don’t.”—Katie Holmes
  39. “I would say to any single parent currently feeling the weight of stereotype or stigmatization that I am prouder of my years as a single mother than of any other part of my life.”JK Rowling
  40. “Just because I am a single mother doesn’t mean I cannot be a success.”—Yvonne Kaloki
  41. “I didn’t plan on being a single mom, but you have to deal with the cards you are dealt the best way you can.”—Tichina Arnold
  42. “Nothing you do for children is ever wasted.”—Garrison Keillor
  43. “A single mom tries when things are hard. She never gives up. She believes in her family, even when things are tough. She knows that above all things, a mother’s love is more than enough.”—Deniece Williams
  44. “Motherhood has a very humanizing effect. Everything gets reduced to essentials.”—Meryl Streep
  45. “Having kids—the responsibility of rearing good, kind, ethical, responsible human beings—is the biggest job anyone can embark on.”—Maria Shriver
  46. “Mother is a verb. It’s something you do. Not just who you are.”—Cheryl Lacey Donovan
  47. “A mother’s love for her child is like nothing else in the world. It knows no law, no pity, it dates all things and crushes down remorselessly all that stands in its path.”—Agatha Christie
  48. “A mother’s arms are more comforting than anyone else’s.”—Princess Diana
  49. “The hand that rocks the cradle is the hand that rules the world.”—W.R. Wallace
  50. “Being a mother is the greatest blessing and the hardest challenge in all of life.”—Dr. Magdalena Battles

Final Thoughts

Single moms are remarkable women. They are to be respected and honored for all that they do. If you know a single mom, then share this article with them. Tell them “you are doing a great job as a single mom.” They need our encouragement and support.

They may be parenting alone, but it is good to let them know that there are people in their life who care for them. We can all be there for the single moms out there. Even if it is just to say, “keep up the great work, you are an amazing woman!”

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If you are a single mom, keep up the good work! You are amazing, and your kids are lucky to have you!

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Featured photo credit: Alexander Dummer via unsplash.com

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