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Title : SOME EXERCISE DURING PREGNANCY AND GOOD HEALTH
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SOME EXERCISE DURING PREGNANCY AND GOOD HEALTH

Some exercise during pregnancy and good health

During pregnancy a woman's body changes dramatically. Increasing the size and weight is the most prominent landmark. As they grow breasts and belly swells, many women are convinced that your body will never regain its normal shape, but the body does not need to be altered permanently.

a suitable system ensures that no excessive weight gain, and correct position and practice gentle exercise, say that after the birth of the body easily and quickly back into shape above, if not better.
Possible problems during pregnancy and the postpartum period.

Pregnancy:
or During pregnancy back pain caused by the extra weight abdomen, which implies a greater strain on the back
Ø Hemorrhoids that may be aggravated by constipation or varicose veins or cramps ö Swelling of the ankles
All this can be caused by poor circulation and standing for long.
postnatal period
or breasts may fall if there has been a good bra during pregnancy and after. or Back pain can come from not having adjusted the position after the birth of the child. or A protruding stomach comes from a lack of exercise. or A weak bladder control and swelling of the matrix can occur if not strengthened pelvic floor muscles exercises .
the following pages provide advice on posture and relaxation, and describe some simple exercises before and after supply . Always consult a doctor before starting any exercise.

the position and daily activities:
This section begins with the good and bad to perform certain actions, such as walking, sitting and standing way. The extra weight makes these actions are difficult during pregnancy, and performed incorrectly increased tension in the abdomen and back. Good posture is important at any time, but during pregnancy is even more vital. back posture is the most common cause of back pain in pregnant women.
Relaxation:
a pregnant woman gets tired easily, and the rest in the last stages of pregnancy is essential. After 34 weeks, and earlier if possible, try to stand for 30 minutes to an hour, preferably after a meal. If it is difficult to sleep during the day, try to rest as much as possible horizontal.


exercises before delivery
pregnancy involves a considerable effort for women, and in itself is the most vigorous physical activity you do. Assuming there are no complications, is recommended for most women to continue with a normal routine, but be careful not to over-tired. Walking is a great way to keep general fitness during pregnancy.
The remaining recommendedexercises are designed specifically to improve posture and circulation, and strengthen the muscles of the pelvic area. These muscles hold the abdominal organs and stretch like a hammock from the coccyx (tail bone) to the front of the pelvis. is very important to learn to contract during pregnancy to maintain its elasticity.

the position and daily activities

practice good posture all the time pregnancy help prevent excessive strain on the back and stomach.

During pregnancy, there is a tendency to go wrong with the pelvis thrust forward, the increased curvature of the back. The best way to go is straight, head up, back straight, the abdomen and chest up. When you're tired, it's easy to fall into a chair with a curved spine and attached improperly. The abdomen, chest and ribs tilt, causing back pain. Sit down, on the contrary, well back in his chair, his back and thighs on the floor or a cushion. pulling down the pelvis and into the abdomen. in a normal chair, a cushion used to hold the curvature of the back.
to raise a child easily, you have to crouch with knees bent and feet apart. Keep right column, approaches the child and stretched.
Avoid heavy lifting during pregnancy. To lift an object off the ground, you have to bend your knees with feet up position, keeping your back straight.
to put, sit on the bed or chair with legs apart, and placing the foot on the opposite knee.
When using a broom and shovel, you have to bend with separate rollidas back straight.
When you sit on the toilet, place your feet on a stool, with knees apart, or lean forward to avoid tensions.
Kneel on all fours is the best position for cutting tissue.

incorrect posture during ironing is a common cause of back pain, Try to avoid bending your back and use an ironing board too low.
for better convenience when ironing, set diagonally to the table with one foot before the other, knees slightly bent.
Avoid too poor in the sink.
[19459073I] Instead, put one leg in front of the other and bending slightly, keeping your back straight.
Sweep a broom, put one foot before the other and swinging back and forth, keeping your back straight as you sweep.

Try to avoid the consumption of snuff in all this time.

postpartum gymnastics once the baby is born, the woman wants to regain its former rate as soon as possible. Therefore, we have included a section of exercises for the postnatal period.
As during the prenatal period, the emphasis is on the muscles of the pelvic floor, which must be strengthened to regain bladder control suitable for sexual intercourse and to avoid swelling of the uterus in middle age. Immediately after birth, begin gentle exercise, but after six weeks of delivery usually entails no danger of heavy exercise.

balanced diet after delivery

for nine months, probably have been watching your diet as possible to give your baby better nutrition possible. Now that you have given birth, especially if you are breastfeeding, watch your diet with the same care will bring many benefits.
Eating well for better maternal breastfeeding
you will be surprised to learn that studies examining the composition of milk of mothers in countries where hunger and industrialized countries, the composition of breast milk is more or less the same. However, the nutritional status of mothers who can not eat well is much worse than mothers made diet balanced . In short, what your body does not get through balanced nutrition to feed your baby, you will get.
Being well fed will give more energy, endurance and good overall just when you need it: during his recovery after childbirth and in the following months. Caring for a baby requires a lot of energy and stay healthy will help you stay fit.

A balanced diet
eating right means eating lots suitable for the weight and height of the main food groups and avoid others, or at least eat them in moderation.
If you followed a nutritionally balanced diet for pregnancy, it is easy to keep eating this way. Because if you are breastfeeding need to add some calories to your diet, the recommended diet during pregnancy is very well suited to your needs, because it gives those extra calories and contains enough calcium levels remain stable while breastfeeding your baby.
There are some traditional beliefs in our culture who believe there certain foods that should not be eaten during quarantine due to damage to the state of the matrix. According to tradition the postpartum period is a "hot" in which you have to avoid things that are considered "cold". Although it is an ancient tradition, excluding fruits and vegetables in your diet it is not a good idea during the postpartum period.
Your diet during the postpartum period should include:
vegetables, grains and cereals: lentils, beans, peas, rice, breakfast cereals, breads, etc. vegetables (green vegetables, red and yellow leaves): spinach, broccoli, peas, carrots, tomatoes, zucchini, peppers, etc. fruits (including citrus for its high content of vitamin C) :. Orange, strawberry, banana, apple, peach and so on Dairy products: milk, yogurt, cheese, etc. . Protein: meat, poultry, fish, shellfish, eggs, nuts and so on The (in very small portions) healthy fats: Vegetable oils, margarine, mayonnaise , dressings, etc. Sweets and unhealthy fats like trans fats or lard should be avoided or eaten only occasionally.
Eat healthier:
An effective way to eat healthy is to insert small Amerindians or snacks healthy between meals. Three meals a day, three snack mid-morning snack before bed will help you avoid hunger and keep their glucose levels more stable. Some examples of healthy snacks are a fruit with a yogurt, a slice of bread with some cheese or a handful of nuts with natural fruit juice.
Furthermore, one rich and balanced breakfast is one of the best things you can do to start the day. It will give you energy when you need to arrive hungry and avoid lunchtime. Include in your breakfast of fruit, cereal and milk proteins.
And above all, watch your portions. Always close to a cup that is your measure of quality of food. A serving of vegetables is one cup raw, half cooked vegetables and a serving of rice or beans. In bookstores you can find books foods to calculate how to measure food portions you like.

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