is it safe to do threadmill during pregnancy?

best athletic shoes during pregnancy image

pinaytechi

I'm 7 wks pregnant, and I was active and used to do cardio before my pregnancy. But I'm scared to do same now coz am pregnant. If it is safe , how many minutes of threadmill at an average is safe? I forgot to ask my DR, I was wondering if anyone here knows the answer.

Answer
Exercise has great benefits, but during pregnancy you need to approach it with extra caution. Whether you're a regular exerciser looking to continue your regime during pregnancy, or a former couch potato looking to get moving, follow these 13 rules to keep yourself and your baby safe.

1. Check with your healthcare provider first
If you exercised regularly before getting pregnant and your pregnancy is problem-free, you can most likely continue working out as before â with modifications as noted below. There are exceptions to this general rule, so talk to your doctor or midwife about your fitness routine to make sure your activities don't put you or your baby at risk.



2. Take in extra calories
Get the 300 to 500 additional calories a day you need during pregnancy, especially if you're exercising. Make sure to eat well to help nourish and strengthen your body.

3. Steer clear of dangerous sports
Avoid contact sports, as well as activities that might throw you off-balance, such as horseback riding or biking. Even if you're normally graceful, keep in mind that the increased levels of the hormone relaxin during pregnancy, which relax pelvic joints in preparation for childbirth, loosen all ligaments and joints, making you more susceptible to sprains and injury from falls. See our list of safe sports and those to avoid.


4. Wear the right clothes
Wear loose-fitting, breathable clothing. Dress in layers so it's easy to peel off a layer or two after you've warmed up (or if you simply feel too hot). Make sure your maternity bra offers enough support, and choose athletic shoes that fit your feet properly and offer good support. If your shoe size has changed because of mild swelling, stash away your pre-pregnancy sneakers and buy a new pair.

5. Warm up
Warm-ups prepare your muscles and joints for exercise and build your heart rate up slowly. If you skip the warm-up and jump into strenuous activity before your body is ready, you could strain your muscles and ligaments and experience increased post-workout aches and pains.

6. Drink plenty of water
Drink water before, during, and after exercising. Otherwise, you can become dehydrated, which can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you and your baby. James M. Pivarnik, Ph.D., of Michigan State University, says that while there's no official recommendation for how much water pregnant women should drink while exercising, a good guideline is to drink one cup (8 ounces) before you exercise, one cup for every 20 minutes of exercise, and one cup after you finish your workout. In hot and/or humid weather, you'll need more.

7. Don't lie flat on your back
Avoid lying flat on your back after the first trimester. This position puts pressure on a major vein called the vena cava, which will diminish blood flow to your brain and uterus, and can make you dizzy, short of breath, or nauseated. Some women are comfortable in this position well into their pregnancies, but this isn't necessarily a good gauge of whether blood flow to the uterus is affected. Placing a pillow under your right hip or buttock will allow you to be almost supine without compressing the vena cava.

8. Keep moving
Standing motionless for prolonged periods â as when you're lifting weights or doing yoga poses â can decrease blood flow to the uterus and cause blood to pool in your legs, making you dizzy. Keep moving by switching positions or walking in place.

9. Don't overdo it
Don't exercise to exhaustion. A good rule of thumb: Slow down if you can't comfortably carry on a conversation. In general, the best guideline is to listen to your body. When something hurts, that means something's wrong, so stop. You should feel like you're working your body, not punishing it. For more signs of danger, click here.

10. Don't get overheated
Avoid letting yourself get too hot, especially during the first trimester when your baby's major organs are developing. Although there's no proof of a danger to humans, some animal studies suggest that overheating can cause birth defects.

Increased blood flow and a higher metabolic rate mean you'll feel warmer than usual when you're pregnant, and doubly so when you exercise. And since feeling warm is common in pregnancy, you may get overheated much faster than you normally would, even before your belly is big.

Signs of being overheated are largely individual, but pay attention if you're sweating a lot, feel uncomfortably warm, or feel dizzy or short of breath. On hot and/or humid days, skip your workout or exercise indoors in a well-ventilated, air-conditioned room. Wear loose, non-binding clothing and drink plenty of water.

To cool off quickly, stop exercising, take off layers, and change your environment: seek out air conditioning or step into a cool shower. Hydrating is key, too, so drink lots of water.

11. Get up from the floor slowly
As your belly grows, your center of gravity shifts. That's why it's important to take great care when you change positions. Getting up too quickly can make you dizzy, and may cause you to lose your footing and fall.

12. Cool down
At the end of your workout, take a few minutes to walk in place and then stretch. Heart rate increases during pregnancy and it may take as long as 15 minutes for your heart to return to its resting rate following a workout.

13. Make it a habit
Make a commitment to work regular exercise into your schedule. Keeping up a routine is easier on your body than periods of inertia interrupted by spurts of activity. According to the American College of Obstetricians and Gynecologists, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week as long as you have your healthcare provider's go-ahead.

How do I stay motivated to stick to my diet and exersize plan and not get lazy and lathargic all the time?

shelly

I used to be fit, I was in the basketball and dance team in high school (5years ago). A year later I started a family (pretty early) and gained weight during my pregnancy (went up to 190; which now I wish I was at least that weight sad to say). I lost about 20 lbs 6 months after having the baby due to drug issues/addiction problem. I got clean 3 years ago and got my life together, I'm a counselor at the veterans affairs working with drug addicted veterans and I am so passionate about my job, needless to say. Everything in my life is going awesome except the only downside of sobriety from meth: the massive weight gain. So now,at 5'8 I weigh 220 lbs, heaviest ever in my life. I am on a diet and exersize regime problem is my compulsive eating and intense cravings get the best of me and I would rather sleep then exersize. I have the desire to be fit and healthy but I just seriously don't have the motivation or the discipline to do it. Is there anyone out there who's been in my shoes that can tell me how they overcame their weight problem and found the drive and motivation to take the steps to just do it? Than you!!!

Answer
How to motivate yourself to lose weight.

1. Announce it to a bunch of people. Tell your family and friends
that you are going to lose N pounds a month. It helps, because,
others will expect you to change and will ask you about your
progress.
2. Make a bet. Either with another friend, who is trying to
lose weight, or with someone who does not. You will feel like
winning, and winning that (maybe not that large) sum of money.
3. Buy a cute outfit, the size you want to become, and try it
on every evening.
4. You will need to exercise to lose weight, so find an
activity that you really enjoy.
5. Combine your goals. Say, you joined a gym, or started using a
swimming pool, or joined a badminton
club - use the occasion to meet people of opposite gender and
socialize. This way, exercise will be more enjoyable.
6. Keep a track of your progress. Photograph yourself once a week,
weight yourself, put the data down and make it your weekly ritual.
Seeing progress really helps.
7. Put photos of athletic looking men or women on your fridge. Every
time you open the door, you will look at them, and want to be like
them, that will help with binging.
8. Find same-minded people. Join a club, or find a group of people
who are trying to lose weight, to mutually support each other.
It will boost your social life, too.
9. Often, people eat because they are bored. Evaluate your life and
try to find ways to make it more interesting (evening classes, going
outs, volunteering, a new hobby). This will keep you busy and keep
your mind off eating.
10. Spend more time with your dog or get one from a shelter. You will
do a good deed, plus will keep active and occupied, walking it out.
Meet other dog lovers in your area, to make it more sociable.

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Ab excercises for pregnancy.?

best athletic shoes during pregnancy image

Q. I'm only 12.5 weeks and my waist is expanding sooooo fast. please help.

Answer
you can't do any ab extercises while pregnant..
here are some healthy extercises you can do though.

Safe Exercises During Every Stage of Pregnancy
Date updated: May 07, 2007
By Sarah Whitman
Content provided by Revolution Health Group
Whether you were die-hard about fitness before you became pregnant or you are just beginning an exercise routine, staying fit is an important part of your prenatal care. Studies have shown that on average pregnant women who exercise have easier labors, fitter babies and gain less weight, making them less susceptible to weight-related complications like gestational diabetes.

"Women who are athletic often have shorter labors and are able to push more effectively," says Vivian M. Dickerson, M.D., and medical director of women's health programs and care at Hoag Hospital at University of California, Irvine. "They carry their pregnancies without as much back strain and leg strain because they have more core strength," she says.

Studies have also shown that women who exercise during pregnancy recover more easily and are less depressed, probably because they feel stronger and healthier, says Daina Kalnins, MSc, Registered Dietitian and academic clinical specialist for SickKids, Canada's largest center dedicated to improving children's health.

Unless your doctor instructs you otherwise, most low-impact, non-contact exercises should be safe to practice throughout your pregnancy with a few modifications in each trimester. Of course, be sure to discuss any fitness plans â especially if you're just beginning â with your care provider. "Start with something like walking and a little yoga. You just don't want to suddenly throw your body into a total tizzy because it's never done this before," Dickerson says.

The following is a list of dos and don'ts for some common exercises during each phase of your pregnancy.

Walking/Jogging
Walking or jogging is a great way to stay in shape during your pregnancy because it is low-impact and requires little gear and no skill. If you were not exercising before you became pregnant, start by walking for half an hour three days and week and build up to walking or jogging for an hour five or six days a week (be sure to rest at least one day a week). "The important thing is to do exercise about 30 minutes a day, nearly every day," says Robin Elise Weiss, author of The Everything Pregnancy Fitness Book.

As your pregnancy progresses, your center of balance will change, so be sure to wear sturdy walking or running shoes, stay on smooth, level terrain and keep your gaze a few feet in front of you to avoid falling. Also be sure to wear a supportive sports bra, and consider wearing a belly bra, especially in your third trimester and/or if you are running.

Low-Impact Aerobics
Low-impact aerobics are ideal for pregnant women because you can do them indoors and tailor your workout to your level of fitness. Doing aerobics has both cardiovascular and toning benefits. It is important to keep one foot on the ground at all times to avoid falling. And you should not attempt any high kicks or leaps. Contact your local gym to see if it provides a prenatal aerobics class or buy a video tailored for pregnant women.

Stationary Cycling
If you enjoyed biking before you were pregnant, you may want to consider switching to stationary cycling to avoid falling and harming your baby. Stationary cycling keeps you from jostling around, which may be uncomfortable if your breasts are sore or your belly is big. You can also catch up on reading or watching television while you exercise. If your back hurts when you cycle, try a machine that allows you to sit in an upright or reclining position.

Swimming
Swimming is one of the best cardiovascular exercises for pregnant women. Swimming is easy on your joints, builds strong muscles and makes you feel lighter, which is good mental exercise too! Although chlorine is perfectly safe for you and your baby, be sure to avoid water that is too cold or too hot (hot tubs and saunas are off limits) and avoid dirty or polluted water.

Yoga
Yoga can tone muscles, increase circulation and reduce stress, and the breathing techniques you use in yoga can be helpful during childbirth. In fact, many childbirth classes incorporate yoga postures and breathing techniques, so it is good practice for labor and delivery. You may want to attend a prenatal yoga class, especially if you have never practiced yoga before. Most yoga studios offer prenatal classes, which include poses that are safe and comfortable for pregnant women. You'll also get to meet other moms-to-be.

During the first few months of pregnancy, most yoga poses are safe, but it is probably best to avoid any that make you feel as if you are going to fall, including balancing poses like head and shoulder stands. During your second and third trimester, steer clear of poses that strain your abdominal muscles (such as Boat), that strain your lower back (such as Bridges), that cause you to feel lightheaded (such as prolonged forward bends or inversions) or that require you to lie on your stomach. And do not exercise in a room that is hotter than 100 degrees.

Poses that are particularly helpful during pregnancy include Mountain, which will improve your posture; Cobbler, which will help you sit with better alignment; Warrior, which will strengthen your legs and ankles; and Cat, which will stretch your back.

Weight Training
Weight training strengthens and tones your muscles and builds stamina, and you can do it at home or at the gym. If you are a beginner, start with short sets and lighter weights, and move up to more repetitions and slightly heavier weights. If you lifted weights before your pregnancy, you may want to reduce the weight a bit and compensate with more repetitions to avoid straining. The key is to stop before your muscles become too fatigued.

Avoid quick, jerky movements that may injure your joints, which are looser than normal; moves that cause you to bear down like you are having a bowel movement, which can cause dizziness; and walking lunges, which can strain your ligaments. If you're doing exercises that require you to stand still for long periods of time, walk around between sets to keep blood from pooling in your legs.

No matter what type of activity you choose, it is important to keep your heartbeat below 140 beats per minute (you should still be able to carry on a conversation without losing your breath). It is also critical that you drink lots of water before, during and after your workout to avoid dehydration and overheating. As your pregnancy progresses, duration is more important than distance or quality. So if you have been exercising for 45 minutes three days a week, continue to do that even if you cannot squeeze in as many miles or sets as before.

Challenge yourself, but stop short of feeling pain. Also avoid any activities that increase your chance of falling or crashing into something (including other people). And do not exercise at high altitudes. The American Pregnancy Association also advises women in their second and third trimesters to avoid exercises that require them to lie flat on their backs because it may restrict blood flow to their babies.

Remember that being pregnant and delivering a baby is an athletic feat. "The better shape you're in, the more stamina you have and the more familiar you are with your body, the better you're going to do," Dickerson says. "When you're in labor for 12 hours, you've run a marathon as far as I'm concerned. And you wouldn't ever think about doing something like that without training."

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