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The Best Exercises For Pregnant Women

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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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Last Updated on January 5, 2022

How to Help Your Child to Get Better Grades

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How to Help Your Child to Get Better Grades

Children are most likely to say that they want to just lounge around or rest for a while after spending hours listening to lecture after lecture from their teachers. There is nothing wrong with this if they had a rough day.

What’s disturbing, is if they deliberately stay away from schoolwork or procrastinate when it comes to reviewing for their tests or completing an important science project.

When it seems that it is becoming a habit for your child to put off school work, it’s time for you to step in and help your child develop good study habits to get better grades. It is important for you to emphasize to your child the importance of setting priorities early in life. Don’t wait for them to flunk their tests, or worse, fail in their subjects before you talk to them about it.

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You can help your children hurdle their tests with these 7 tips:

1. Help them set targets

Ask your child what they want to achieve for that particular school year. Tell them to set a specific goal or target. If they say, “I want to get better grades,” tell them to be more specific. It will be better if they say they want to get a GPA of 2.5 or higher. Having a definite target will make it easier for them to undertake a series of actions to achieve their goals, instead of just “shooting for the moon.”

2. Preparation is key

At the start of the school year, teachers provide an outline of a subject’s scope along with a reading list and other course requirements. Make sure that your child has all the materials they need for these course requirements. Having these materials on hand will make sure that your child will have no reason to procrastinate and give them the opportunity to study in advance.

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3. Teach them to mark important dates

You may opt to give them a small notebook where they can jot down important dates or a planner that has dates where they can list their schedule. Ask them to show this to you so you can give them “gentle reminders” to block off the whole week before the dates of an exam. During this week, advise your child to not schedule any social activity so they can concentrate on studying.

4. Schedule regular study time

Encourage your child to set aside at least two hours every day to go through their lessons. This will help them remember the lectures for the day and understand the concepts they were taught. They should be encouraged to spend more time on subjects or concepts that they do not understand.

5. Get help

Some kids find it hard to digest or absorb mathematical or scientific concepts. Ask your child if they are having difficulties with their subjects and if they would like to seek the help of a tutor. There is nothing wrong in asking for the assistance of a tutor who can explain complex subjects.

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6. Schedule some “downtime”

Your child needs to relax from time to time. During his break, you can consider bringing your child to the nearest mall or grocery store and get them a treat. You may play board games with them during their downtime. The idea is to take his mind off studying for a limited period of time.

7. Reward your child

If your child achieves their goals for the school year, you may give them a reward such as buying them the gadget they have always wanted or allowing them to vacation wherever they want. By doing this, you are telling your child that hard work does pay off.

Conclusion

You need to take the time to monitor your child’s performance in school. Your guidance is essential to helping your child realize the need to prioritize their school activities. As a parent, your ultimate goal is to expose your child to habits that will lay down the groundwork for their future success.

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Featured photo credit: Annie Spratt via unsplash.com

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