How Pregnancy Affects the Heart

During pregnancy, as your body is working hard to nourish your developing baby, your body’s heart and circulatory systems are stressed. Blood volumes expand by 30% to 50%, heart rate increases, and blood sugar levels spike.²

Delivery is also a workout for your heart. Each time you push, your blood flow and blood pressure change quickly. In fact, it can take several weeks after delivery for your heart to return to pre-pregnancy functioning.

Women who are pregnant and have pre-existing heart conditions are at a greater risk of complications. But with preventative measures, you can help increase your chances of safely delivering healthy babies.

Strengthen Your Heart

Focusing on your heart health before and during pregnancy can help you avoid complications that could threaten your own or your baby’s life. Taking good care of yourself is the best way to take care of your baby. Here are some ways to improve your heart health:

• Exercise regularly
• Get plenty of rest
• Reduce stress
• Manage anxiety
• Monitor your weight gain
• Eat a heart-healthy diet
• Avoid smoking, alcohol, caffeine, and illegal drugs

Get the Right Nutrients

There are some key heart-healthy nutrients that can help you reduce your risk of heart-related complications during pregnancy, including:

• Omega-3 fatty acids/DHA (fish, walnuts, leafy greens)
• Fiber (whole grains, fruits, vegetables, beans, nuts)
• Monounsaturated fat (avocados, nuts, seeds, peanut butter)
• Folate (citrus fruit, dark leafy greens, grains, beans)
• Potassium (bananas, potatoes, tomatoes)

Prenate^® Vitamin Family
This post is brought to you by the Prenate^® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post Important Nutrients for Heart Health appeared first on Prenate Vitamin Family.

Always consult your physician before starting an exercise routine.

Pump & Kegel

The “pump and Kegel” exercise is quick and safe for most expecting mothers.

Here’s how to do it:

1. Stand up straight with your hand over your abdomen.
2. Inhale slowly, engaging your diaphragm, then release your core muscles.
3. Next, use your abdominal muscles to hug the baby toward your body. (It helps to imagine zipping up a pair of pants that are a little too tight.) At the same time, do a Kegel exercise. A Kegel is when you give your pelvic floor muscles a gentle lift, contracting your pelvic muscles, holding them, and then releasing. (It helps to imagine you have to pee but are holding it in.)
4. Repeat the process up to 20 times.

Here’s a quick video from The Bump to illustrate: https://youtu.be/GM7WrxZMWmc

At-Home Yoga

Yoga can be a great way for expecting moms to tune in to their changing bodies, improve flexibility and balance, reduce stress and anxiety, improve sleep, and more. For women who aren’t familiar with practicing yoga or need a little guidance, there are numerous free online videos and tutorials. YouTube is an excellent source of free information but always use common sense when following an online video. Is the person posting the video a qualified yoga instructor? Do they have real-life credentials? These are just a few things to keep in mind when following an online fitness or health “expert.”

If you want something a little more structured, there are multiple subscription-based online classes that instruct viewers on the practice of yoga, from beginners to masters. A few examples include omstars.com, glo.com, MyYogaWorks.com, and Gaia.com. Through these subscription-based websites, users can access information and online classes for a variety of different yoga styles and skill levels. The costs vary by website, but some offer a free trial period.

Total Body Workout

Don’t let the sound of “total body workout” intimidate you. These workouts might be a little more strenuous than doing yoga, but they can still be low-impact and done at your pace to ensure you don’t overdo it. Remember to rest as much as your body needs between circuits (one circuit is completing all exercises in the routine) and take frequent water breaks. Again, consult your doctor before beginning any prenatal workout routine.

Here’s an example circuit for a prenatal total body workout:

• Squat & Press – Stand with your feet hip-width apart. Hold a dumbbell in each hand at shoulder height for added resistance. Keeping your core engaged, lower yourself into a squat position with your rear end pushed back and your thighs as close to parallel to the ground as possible. Return to a standing position by pushing through your heels. If you added dumbbells, raise them over your head when you return to standing. Complete 15 reps.
• Quadruped Extension – Carefully get on your hands and knees, keeping your wrists aligned with your shoulders and your knees under your hips. Slowly extend your right leg to about hip-height behind you, then extend your left arm to shoulder height in front of you. Hold this position for a few seconds, then lower your arm and leg. Repeat using the opposite leg and arm to complete the rep. Do 15 reps.
• Side Plank & Leg Lift – Start in a modified side plank position, propping yourself up on your side with your left hand and your left knee on the ground and your left leg straight out behind you and touching the ground. Rest your right hand on your right hip. Engage your obliques as you lift and lower your right (top) leg for one rep. Do 12 reps, switch sides, and do 12 more.
• Complete the above circuit four days a week, two times a day, or at whatever frequency feels best for you.

Talk to Your Doctor

The exercises discussed in this post are likely safe for most expecting moms; however, you should always talk to your doctor before starting a prenatal exercise routine. Likewise, to maintain a fit and healthy lifestyle, you should incorporate good nutrition, emotional self-care, and regular medical checkups into your overall wellness plan. This will not only help you feel and look your best during pregnancy, but it also may provide benefits to your baby during gestation. Research indicates that women who exercise during pregnancy may be more likely to deliver closer to their due date and have a lower risk of developing gestational diabetes, while the babies themselves may exhibit better development in body composition, cardiovascular health, and nervous system development.² Furthermore, research suggests that women who adopt a healthy lifestyle may be more likely to have a positive influence on their child’s postnatal health and decrease their child’s risk of developing chronic diseases such as obesity and diabetes.²

Prenate® Vitamin Family

This post is sponsored by the Prenate^® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post Quarantine Exercises During Pregnancy appeared first on Prenate Vitamin Family.

Maintaining a healthy weight during and after pregnancy is important for many reasons. Avoiding excessive weight gain during pregnancy can prevent adverse health issues for both mothers and their developing babies.¹ But focusing on health after giving birth can help new moms look and feel their best. Although getting back in shape postpartum can be a challenge, it’s certainly possible with a little motivation and guidance.

Weight Gain During Pregnancy

Most women who experience a healthy pregnancy will gain weight. But how much weight is too much? If you’re a new mother or planning to become pregnant in the future, one of the most important things to remember is that there’s no one answer to this question. A woman’s body mass index (BMI) at the start of pregnancy is important for determining how much weight she should gain throughout pregnancy.

Generally speaking, medical guidelines suggest women adhere to a range of weight gain based on their BMI at the start of pregnancy. The Institute of Medicine and the National Research Council recommend most women gain between 2.2 pounds and 6.6 pounds total in the first trimester, then anywhere from 0.5 pounds to 1.3 pounds each week during the second and third trimesters. The specific recommended range varies based on whether the mother is underweight, normal weight, overweight or obese.²

If you’re unsure about how much weight you should gain during your pregnancy, discuss it with your health care provider. He or she can make recommendations based not only on medical guidelines, but also any nutritional needs or medical conditions you have.

Losing Weight After Pregnancy

Maintaining a healthy weight during pregnancy can greatly improve your chances of returning to a healthy weight after having your baby. It can also put you on the right track for a healthy pregnancy in the future.²

It’s important to try to implement healthy diet and exercise habits before becoming pregnant, as it’s easier to maintain healthy routines that are firmly established. Even if you don’t develop these healthy habits early on, you can still achieve a healthy pregnancy weight and successfully manage weight loss after giving birth. It may be a little more challenging but remember – you are powerful and can do it! With the help of your health care team, follow these steps to return to a healthy weight after giving birth.

Simple Steps for Maintaining Healthy Weight Loss After Pregnancy

Remember these tips may not work for every new mom. Review the list below with a qualified medical professional before committing to any major change in your diet or activity routine.

1. Focus on making small, simple changes to your diet. Don’t over-restrict or beat yourself up for indulging once in a while. Studies have shown that restrictive dieting after giving birth can add further pressure and stress to new mothers (who are already adjusting to the physical and emotional changes of having a baby) and can damage self-esteem.³
2. Get your exercise, but don’t overdo it. Simple, low-impact activities such as walking, yoga or Pilates can help you stay active and regain muscle strength. As you get stronger, you can increase the intensity but don’t push yourself to the point of strain or injury.
3. Be consistent. If you want to see real changes, find ways to improve your nutrition and activity level that you can stick with. Often people fail at diets and exercise regimens because they require major and unsustainable lifestyle changes. Even if your goal is as simple as taking a walk around your neighborhood three times a week, it’s still a great habit and will help you achieve and maintain your long-term weight goals.
4. Consider breastfeeding if you can. Breastfeeding offers benefits for babies and moms. Although many breastfeeding mothers actually experience weight gain in the first months after giving birth (due to the higher calorie intake needed for lactation and lower activity levels), one study found that pregnancy weight can begin to taper off after about six months of breastfeeding.⁴
5. Have a support system. Whether you join a new mom’s fitness group, an online community focused on health and fitness, or reach out to friends and family, having the support of others can make a world of difference in your weight loss journey.

Vitamins to Support Nutritional Goals

Many women continue to need nutritional support after giving birth. For some women, their doctors may recommend that they continue to take their prenatal vitamins. For others, particularly women who are breastfeeding, a vitamin that is formulated to meet the needs of lactating mothers may be prescribed. Although there is no direct correlation between taking post-natal vitamins and weight loss, new mothers should consider taking them since their bodies may need a help getting the correct amount of the right nutrients.

Speak with your doctor today about the benefits of taking a daily prescription prenatal or post-natal vitamin. The Prenate^® Family Line of Prenatal Vitamins offers a variety of nutritional supplements that are designed to enhance and support new mothers’ health, from pre-conception to postpartum.

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During the holidays, it can be tough to find time for self-care. But during pregnancy it’s important to include physical activity in your routine. We’ll overview several quick, 10-minute body-weight workouts that are well-suited to expecting mothers. We’ll also offer insight into how and why these simple fitness routines can be beneficial during pregnancy and after giving birth.

10-Minute Prenatal Body-weight Workout for All Trimesters of Pregnancy

Looking for a safe workout that is great for any phase of pregnancy? This simple yet effective workout from BodyFit by Amy can help strengthen and tone muscles while boosting your heart rate.¹ No equipment is required for this workout and it is designed for expecting mothers of all fitness levels.

Watch the video here: https://youtu.be/MhrI3ejuwxY

10-Minute Prenatal Workout from Celebrity Trainer Andrea Orbeck

If you want to get your pre-baby body back, the secret lies in staying fit while pregnant. In this workout, designed by celebrity fitness trainer Andrea Orbeck, you’ll be targeting core muscles to help you stay strong as your body changes.²

Watch the video here: https://youtu.be/PmLa1fT_Phk

10-Minute Pregnancy Workout – No Equipment Needed

Does the thought of hitting the gym while pregnant make you dread working out? Not to worry. You can still maintain a healthy and safe fitness routine from the comfort of home and without using any equipment. In this video by Mom Style, the trainer guides you through five pregnancy-friendly workouts that you can do while lying down.³

Watch the video here: https://youtu.be/KE93j3NLxy4

Benefits of Prenatal Workouts

Exercise during pregnancy can have a multitude of physical, emotional and mental benefits. You should always check with your doctor before starting a physical fitness routine, but for most expecting mothers, a low-impact workout (like the ones highlighted above) can be very safe and effective for maintaining strength throughout pregnancy.

Here are some of the benefits expecting mothers can experience from prenatal workouts, according to the American Pregnancy Association.⁴ Prenatal exercise can:

• Reduce many unpleasant side effects of pregnancy such as backaches, constipation, bloating and swelling.
• Help prevent or treat gestational diabetes.
• Increase energy.
• Improve mood.
• Improve posture.
• Help build or maintain muscle strength and endurance.
• Help improve sleep quality.

In addition, staying active and fit during pregnancy may also help you better cope with labor and get back in shape after you give birth.

Prenate^® Vitamin Family

In addition to maintaining a regular fitness plan, pregnant women may want to include prenatal vitamins in their daily self-care routine. Our products are created with the ongoing nutritional needs of expecting mothers in mind. The Prenate® Vitamin Family offers complete prenatal supplement options for expecting mothers, from Prenate Pixie®, for before and during pregnancy, to Prenate Restore®, for breastfeeding and postpartum, to other supplements that help support pregnancy. Talk to your doctor about including a daily prescription prenatal vitamin in your pregnancy plan.

The post 10-Minute Bodyweight Workouts for Pregnancy appeared first on Prenate Vitamin Family.

Staying healthy during pregnancy is extremely important, both for mother and baby. A well- rounded nutrition and exercise plan can have numerous benefits for a woman’s physical and emotional well-being. However, pregnant women have special concerns that can affect how and when they exercise. Let’s take a look at one of the best all-around physical activities that pregnant women can take part in: swimming.

All women should consult a physician before any exercise. For women cleared by their health care provider, swimming may offer:

• Cardiovascular Benefits – Swimming can provide tremendous cardiovascular benefits, which can include lowered heart rate at rest and during exercise.¹
• Greater Relaxation and Quality of Life – It has been shown that pregnant mothers who exercise regularly may experience less depressive symptoms and enjoy greater physical comfort during their pregnancies and births.¹
• Better Weight Management – Swimming assists in effective weight management, as it promotes enhanced fat oxidation, a common effect of cardiovascular exercise.
• Reduced Edema or Swelling of the Legs – Although edema (swelling) during pregnancy is normal and caused by the increased production of blood and body fluids to meet the needs of the baby, swimming may help manage it. It has been shown that low-impact aerobic exercise, such as swimming, can reduce back pain and lower extremity edema.^1,2
• Improved Stamina and Muscle Tone – Swimming is a very effective cardiovascular activities for participants of all genders and ages. The improved stamina and muscle tone that can result from swimming also can help women maintain a healthy weight after pregnancy.

Preparing for Pregnancy

Along with exercise, diet and nutrition are part of a healthy pregnancy. The best way to set yourself up with the right nutritional foundation is to start with a balanced nutritional supplement such as Prenate^®. The Prenate^® Vitamin Family uses USP pharmaceutical-grade ingredients that provide mothers with the quality nutrition they need for all stages of the pregnancy. Prenate has been trusted for more than 30 years to help pregnant women address their nutritional needs.

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Because of the weight gain that comes along with pregnancy, many women try to lose weight and improve their fitness levels before becoming pregnant. While priming your body with healthy food and physical activity is a good idea, taking extreme measures isn’t.

Crash dieting or extreme fitness can have negative impacts on a woman’s body. Here are some of the downsides and possible implications of taking extreme measures to lose weight during preconception.

Impact on Energy Levels & Mood

To lose weight, your daily caloric intake must be less than what your body burns or metabolizes. However, weight loss should be done in moderation. Drastic deficits in calories may result in fast weight loss in the short-term. But you may find that in the long run your energy levels and mood are affected.

Impact on Metabolism

Metabolism is the sum of all the chemical reactions that take place within your body that provide energy for vital processes. You might be surprised to learn that losing weight can actually slow your metabolism. If you eat fewer calories than you burn through daily activities and exercise, you will lose weight. However, a body that weighs less also requires and burns fewer calories, which means that over time your metabolic rate will slow down. This can be a problem if you revert back to eating more calories because it will be easier to regain the weight that you’ve lost.

Impact on Reproductive Function

Perhaps the biggest downside to crash dieting for someone preparing for pregnancy is its impact on reproductive function. Studies have shown that there is an increased risk of anovulation, a condition where the ovaries do not release an egg during the menstrual cycle, in extremely heavy exercisers.1 Body weight and energy balance disturbances are thought to be the explanation. A rapid increase in energy expenditure accompanied by weight loss has been shown to disturb ovulation.^1,2 For someone who is trying to become pregnant, having accurate timing of ovulation is important to improve the odds of conception.

Prepare for Pregnancy the Right Way with Prenatal Vitamins

If you are thinking of becoming pregnant, focus on diet, nutrition and exercise in a healthy way that is approved by your health care provider. Skip the crash diet and focus on incorporating healthy habits over time. A daily prenatal vitamin may help you fill nutritional gaps. Prenate^® Vitamin Family is a line of prenatal vitamins that can serve as a supplemental measure to ensure mothers get the necessary vitamins and minerals they need.

The nutritional forms in the prescription prenatal vitamins offered by the Prenate^® are selected for their tolerability and absorbability. Plus, they are formulated with the latest recommendations from obstetric and pediatric organizations in mind. Talk to your doctor to see if the Prenate^® Vitamin Family’s prenatal vitamins are right for you.

The post The Dangers of Crash Dieting to Prepare for Pregnancy appeared first on Prenate Vitamin Family.

Should pregnant women be concerned about heart rate while exercising?

According to the Mayo Clinic, there’s no need to be overly concerned with your heart rate during exercise sessions while you are pregnant.² You may have heard that pregnant women shouldn’t exercise to the point that their heart rate exceeds 140 beats per minute. However, that recommendation is outdated.

The Centers for Disease Control and Prevention recommend that pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating.¹

According to ACOG, healthy pregnant women who aren’t experiencing complications and aren’t in high-risk groups are safe to continue their normal exercise routines or even begin new ones.¹ In healthy women, exercise is not likely to contribute to early miscarriage, early delivery, or low birth weight.¹ However, it is crucial to discuss your plans for exercise with your health care provider.

Although it may not be necessary to restrict your heart rate during exercise, a popular method for making sure you aren’t overdoing it is the speaking test. In general, you should be able to carry on a conversation while you’re exercising. If you can’t speak normally while you’re working out, you’re probably pushing yourself too hard. You can experience the benefits of exercise without pushing yourself too hard, so be mindful of your exhaustion levels when you work out.²

If you don’t feel comfortable relying on the speaking test while exercising, a simple heart rate monitor can help you understand the relationship between exertion and heart rate. If you want specific recommendations about heart rate while exercising, it’s best to get those numbers directly from your health care team.

General heart rate guidelines

A “normal” resting heart rate may range from 60 to 100 beats a minute. During exercise, most healthy people should stay in the range of 50 percent to 85 percent of their maximum heart rate. Calculate your maximum heart rate by subtracting your age from 220.³

If you take certain prescription medications, your heart rate may vary from this range.⁴ Your doctor can speak with you about how medications may affect your resting and target heart rate.

Medical conditions that could make exercising while pregnant risky

While healthy women with normal pregnancies can and should exercise, there are some medical conditions that warrant additional conversations with your doctor.²

These include:

• High blood pressure
• Heart disease
• Poorly controlled type 1 diabetes
• Cervical insufficiency
• Placenta previa
• History of preterm labor

Since every woman’s pregnancy and health situation is different, having one or more of these conditions doesn’t automatically mean you won’t be able to exercise while pregnant. Work with your doctor to create an approved and safe plan to help you stay active and allow you to take advantage of all the proven benefits of exercising while pregnant.

Special precautions to take during exercise

Pregnant women are at greater risk of dehydration, so be sure to drink plenty of water before and after exercise. If you get dizzy, feel your heart pounding or racing, or have dark yellow urine, you may be dehydrated.¹

Doctors recommend that pregnant women avoid exercising outside during hot or humid weather. It’s best to stay in a temperature-controlled environment so you don’t get too hot, especially during your first trimester. Remember to wear sunscreen if you decide to exercise outside, regardless of the time of year.

Dress comfortably and wear an extra-supportive sports bra and belly support belt to help reduce strain due to your body’s changing shape. During your second and third trimesters, avoid lying flat on your back during exercise. Doing so could put pressure on the inferior vena cava, a large vein that returns blood to your heart.¹

For many pregnant women, lack of energy and fatigue make exercise difficult. For this reason and others, it’s important to support your overall health and nutritional needs with a balanced diet. A prescription prenatal vitamin may also help with lack of energy. Talk to your doctor about how a supplement from the Prenate^® family of vitamins can help you maintain the energy levels you need to make exercise a regular part of your self-care routine throughout pregnancy and beyond.

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At the start of each new year, millions of people make resolutions. Often, those goals include incorporating a regular fitness routine into their lives. For women who are pregnant, or thinking of becoming pregnant, regular exercise may have additional benefits.¹

Evidence shows that regular exercise during pregnancy may have a positive effect on labor and delivery. In fact, a group of researchers who sought out to examine the influence of an exercise program throughout pregnancy found that moderate exercise three times a week may reduce the need for an epidural and shorten the duration of labor.¹

More than 500 women participated in the study. Half of the women were assigned to the exercise group between week 9 and week 11 of pregnancy. They began a moderate aerobic exercise program consisting of three weekly sessions. Under the supervision of a doctor, the women continued to exercise until the end of pregnancy.

How Regular Exercise Helped Study Participants

Overweight and obese pregnant women, and those who do not exercise regularly, are at an increased risk of macrosomia, which can cause other labor problems and uterine rupture.^2,3 This condition, diagnosed by measuring birth weight after delivery, includes babies who weigh more than 8 pounds 13 ounces. The risks associated with fetal macrosomia increase greatly when babies weigh more than 9 pounds 15 ounces at birth.¹ According to American College of Obstetricians and Gynecologists (ACOG), women who are overweight have an increased chance of experiencing problems with their pregnancies, including macrosomia.²

Women in the exercise group had shorter first-stage labor with an average time of 409 minutes.¹ Women who did not exercise were in first-stage labor for an average of 462 minutes. Second stage labor results were similar.² For women participating in the study who exercised throughout pregnancy, overall labor was an average of 57 minutes shorter.¹

Results also revealed that women in the intervention group were less likely to use an epidural; and that the prevalence of neonate macrosomia was higher in the control group.¹

It’s important to note that before starting any exercise program pregnant women or women preparing for pregnancy should discuss their plans with their health care provider.

Recommendations to Support Positive Pregnancy Outcomes

In addition to a regular, doctor-approved exercise plan, pregnant women can support positive pregnancy outcomes by following ACOG recommendations about nutrition, including taking a prenatal supplement.²

It’s especially important for pregnant women to get extra folic acid and iron, as well as other required vitamins and minerals through food. It may however be difficult to get the recommended daily amounts of both folic acid and iron from food alone. A prenatal supplement offers additional support to help fill in the gaps.²

Prenate^® Vitamin Family offers a line of prescription nutritional supplements designed for all stages of pregnancy, from preconception through postpartum. Prenate^® vitamins are formulated with the latest recommendations from obstetric and pediatric organizations in mind. Plus, nutrient forms are selected for their tolerability and absorbability. Talk with your doctor about whether a prescription prenatal vitamin from the Prenate^® Vitamin Family may be right for you.

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School’s out and summer is in full swing. As the weather warms up and vacations start to fill up the calendar, expecting moms need to be cautious about how they are spending their spare time. Pregnancy doesn’t mean that women have to miss out on all the fun. But slight alterations in summer activities may be needed to ensure the safety of both mom and baby. Check out our tips that every expecting mom should keep in mind this summer.

Amusement Parks

Summer is the peak time for families to head to their local amusement park for fun-filled days of rides and other attractions. However, women who are pregnant should skip the rollercoasters or fast-moving rides with high peaks and valleys or sharp turns. Such jarring motions and pressure against the body may cause the placenta to separate from the uterus. This could cause difficulties with the pregnancy for both mom and baby. Women who are expecting should opt instead for a leisurely ride on the Ferris wheel to seek some thrills at the amusement park. They should also follow signs posted next to rides that warn of dangers to pregnant women..   

Daily Cardio

As a general rule, expecting moms should incorporate light to moderate cardiovascular activity into their daily routines. But they should stick with walks of 30 to 45 minutes. If jogging was part of an exercise regimen before pregnancy, light to moderate jogging while pregnant should be OK. Expecting moms should check with a health care provider for a recommended exercise regimen. They also should avoid contact sports for their cardio workouts. Unfortunately, many contact and team sports may involve direct hits to the abdomen. This type of trauma can be harmful to the baby during pregnancy.

Stretching and Flexibility

Staying loose and limber throughout pregnancy may help with labor and an easier pregnancy in general. Prenatal yoga is an excellent option to stretch and lengthen muscles, tendons and ligaments. Some poses are specifically targeted for the needs of expecting mothers. Plus, yoga focuses on relaxation and meditation. This may come in handy before and during labor and delivery. Avoid gymnastics or tumbling while pregnant. Such activities require a great deal of twisting and turning, are higher impact exercises, and often involve jerking or inversions. These types of motions may be dangerous to mom and baby during pregnancy.

Horseback Riding

For some women, horseback riding is not just a fun hobby; it’s their livelihood. Unfortunately it is high on the list of activities that should be avoided during pregnancy. Even for experienced riders, falling or being thrown from a horse is part of the process. Low impact aerobics can help keep the same muscle groups toned, but eliminate the possibility of falling or being thrown. It’s important to note that pregnant women should avoid high impact aerobics, as it involves extensive jumping, hopping and bouncing.

Relaxation

Soaking in a sauna or hot tub on a summer night may sound like the perfect way to unwind from a busy day. But pregnant women should opt for a prenatal massage or pedicure to de-stress. According to the Mayo Clinic, just 10 minutes in a hot tub can raise the body’s internal temperature to 102 degrees Fahrenheit. Studies have shown an increased risk of neural tube defects, which are serious abnormalities of the brain or spinal cord, in babies of women who experience high temperatures during the first four to six weeks of pregnancy.¹

Water Sports

Swimming is perfectly suited for women who are pregnant. It’s an excellent way to keep the body toned without adding stress to joints. Swimming can be especially beneficial in the second and third trimesters as moms-to-be start carrying more weight as the baby develops. Swimming also provides cardiovascular benefits. But water sports associated with a risk of falling, such as surfing or skiing, should be avoided. In addition, scuba diving is not recommended during pregnancy. When ascending to the surface from a dive, the body must decompress. This process can create gas bubbles in the baby’s blood, which can cause many health problems.²

Nutritional Support for Mothers & Babies

As moms-to-be are busy this summer having fun with family and friends, their prenatal nutrition is important as ever. Regular prenatal checkups and nutrition should not be sacrificed as the summer calendar starts to fill up. The Prenate^® Vitamin Family is committed to promoting women’s health in every season. Prenate^® Vitamins can help support mother and baby throughout pregnancy and through labor and delivery. Even with a balanced and healthy diet, many women have trouble meeting their daily recommended intakes for certain vitamins and minerals. Talk to your doctor to see if a prenatal vitamin may be right for you to help fill nutritional gaps.

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Yoga is a particularly good fit for women during pregnancy because it is a low-impact exercise and an excellent stress reliever. As you experience hormonal changes and swelling during pregnancy, the connection between your body and breath, which is emphasized during yoga, can help you stay balanced and calm. Plus, the movements associated with yoga get your heart pumping and your blood flowing, which can help reduce swelling or inflammation.

Below are some of our favorite prenatal yoga poses. While these poses should be safe for most pregnant women, talk to your health care provider before beginning a yoga regimen. If you experience any discomfort during yoga, you should stop doing it immediately and talk to your doctor to make sure yoga is a good fit for you during pregnancy.

Pose 1 – Seated Head Rolls¹   

The Benefit: Seated head rolls are an excellent warm-up for your prenatal yoga routine. They can help relieve tension and get your body and breathing in sync (a much needed technique during labor).

The Move: Sit with legs folded and your palms together in front of your chest. Sit tall with a straight back. Be sure your shoulders are not rounded. Slowly tilt your head to the right until you feel a stretch in your neck. Then slowly roll your head in a counterclockwise motion, until you have completed three rotations. Inhale and exhale with each rotation. Then reverse to a clockwise motion for three more rotations. Keep your breathing slow while you clear your mind.

Pose 2 – Sitting Side Stretch¹

The Benefit: This pose is great for opening the sides of your waist, pelvis and hips. Your belly will continue to expand with each day, and this pose helps to create as much length as possible in the midsection. 

The Move: From a seated position, extend your right leg straight out and fold in your left leg. Reach with your right arm toward your toe and extend the left arm over your head and feel your ribs expanding. Take 3 to 4 slow inhales and exhales in this position. With each inhale, open your chest up and exhale to reach a little further and to lengthen your side. Be sure to switch so you get the same stretch on both sides.   

Pose 3 – Cat Stretch^1,2  

The Benefit: The cat pose is an excellent pose to strengthen your back, lengthen your spine and increase circulation. It also helps shift the weight of the baby away from your spine, giving you some much needed relief from back pain during pregnancy.

The Move: Kneel on the floor with your knees under your hips and your palms under your shoulders. Inhale deeply while tilting your head backward and lifting your chin. Be sure to raise your tailbone as your back arches downward slightly. Hold this position for 30 seconds to 90 seconds, while taking deep breaths and engaging your navel and glutes firmly. Next, exhale deeply and transition bringing your chin to your chest. Relax you glutes and arch your back upward as far as possible. Hold cat pose for 10 seconds to 15 seconds and return to the initial position. 

Pose 4 – Supported Squat²   

The Benefit: Supported squat is an excellent pose to help prepare for labor. In addition to strengthening your body and breath connection, it also opens your hips as you prepare to give birth. Please note that this move is not recommended for anyone showing signs of premature labor.   

The Move: Start by placing a stack of pillows behind you on the floor. Stand with your legs a little wider than your hips. Bend your knees and go into a deep squat, until you are sitting comfortably on the pillows. Bring your palms together at your chest and close your eyes. Focus on your breathing, and as you exhale deeply relax your pelvis to the floor. Do this for 10 breaths. 

Pose 5 – Side-lying Savasana^3,4    

The Benefit: Relaxation is an essential and vital part of any prenatal yoga routine. The corpse pose will help you fine-tune your ability to relax on cue … which will be important during labor and delivery.

The Move: Grab several blankets and pillows before starting the pose. Gently lay down on the floor so that you are resting on your left side. Arrange blankets and pillows around your right knee, right arm, head and belly to ensure that all parts are supported. Remain in this position for 15 minutes to 20 minutes as you focus on your breathing, calm you mind, and relax.

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