Benefits of Exercising During Pregnancy

  Most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to discuss your exercise plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.

Benefits of Exercising During Pregnancy

Fact is, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:

Feel better. At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in your brain), appropriate exercise can:

• relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs 
• reduce constipation by accelerating movement in your intestine 
• prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints 
• help you sleep better by relieving the stress and anxiety that might make you restless at night

Look better. Exercise increases the blood flow to your skin, giving you a healthy glow.

Prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.

Regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.

While the jury's still out on the additional benefits of exercise during pregnancy, some studies have shown that exercise may even lower a woman's risk of complications, like preeclampsia and gestational diabetes

What's a Safe Exercise Plan During Pregnancy?

It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them.

If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. The U.S. Department of Health and Human Services recommends at least 150 minutes (that's 2 hours and 30 minutes) of moderate-intensity aerobic activity each week for healthy women who are not already highly active or doing vigorous-intensity activity. If you're healthy, the risks of moderate-intensity activity during pregnancy are very low, and do not increase risk of low birth weight, preterm delivery, or early pregnancy loss.

You may need to limit your exercise if you have:

• pregnancy-induced high blood pressure
•  early contractions
• vaginal bleeding
• premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early.

Exercises to Try

That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing; as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.

Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.

If you were a runner before you were pregnant, in many cases, you can continue running during your pregnancy, although you may have to modify your routine.

Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester

Your energy level may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" — stop!

Your body is signaling that it's had enough if you feel:

• fatigue
• dizziness
• heart palpitations (your heart pounding in your chest)
• shortness of breath
• pain in your back or pelvis

And if you can't talk while you're exercising, you're doing it too strenuously.

It also isn't good for your baby if you become overheated because temperatures greater than 102.6° Fahrenheit (39° Celsius) could cause problems with the developing fetus — especially in the first trimester —So don't overdo exercise on hot days.

Exercises to Avoid

Most doctors recommend that pregnant women avoid exercises after the first trimester that requires them to lie flat on their backs.

Unless your doctor tells you otherwise, it's also wise to avoid any activities that include:

• bouncing
• jarring (anything that would cause a lot of up and down movement)
• leaping
• a sudden change of direction
• a risk of abdominal injury

Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose.

And check with your doctor if you experience any of these warning signs during any type of exercise:

• vaginal bleeding
• unusual pain
• dizziness or lightheadedness
• unusual shortness of breath
• racing heartbeat or chest pain
• fluid leaking from your vagina
• uterine contractions

Kegel Exercises

Although the effects of Kegel exercises can't be seen from the outside, some women use them to reduce incontinence (the leakage of urine) caused by the weight of the baby on their bladder. Kegels help to strengthen the "pelvic floor muscles" (the muscles that aid in controlling urination).

Kegels are easy, and you can do them any time you have a few seconds — sitting in your car, at your desk, or standing in line at the store. No one will even know you're doing them!

To find the correct muscles, pretend you're trying to stop urinating. Squeeze those muscles for a few seconds, and relax. You're using the correct muscles if you feel a pull. Your doctor can also help you identify the correct muscles.

 Getting Started

Always talk to your doctor before beginning any exercise program. Once you're ready to get going:

• Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
• Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
• Drink plenty of water to avoid overheating and dehydration.
• Skip your exercises if you're sick.
• Opt for a walk in an air-conditioned mall on hot, humid days.
• Above all, listen to your body

If you are looking for a nutrition or exercise program during your pregnancy please do not hesitate to contact us at info@yourstride.com (Resource used Kids Health)

Dan Campbell

President

www.yourstride.com

Posted in Uncategorized | No Comments »

Weight loss: Six strategies for success

Make your weight-loss goals a reality. Follow these strategies.

You probably know that hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy, low-calorie diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.

How do you make those permanent changes? Follow these six strategies.

1. Make a commitment

Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons. No one else can make you lose weight. In fact, external pressure — often from people closest to you — may make matters worse. You must undertake diet and exercise changes to please yourself.

As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change your habits. So make sure you are not distracted by other major life issues, such as marital or financial problems. The right time is a key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.

2. Get emotional support

To succeed in losing weight, you have to take responsibility for your own behaviour. But that doesn't mean that you have to do everything alone. Seek support when needed from your partner, family and friends.

Pick people who you know want the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle.

3. Set a realistic goal

When you're considering what to expect from your new eating and exercise plan, be realistic. Over the long term, it's best to aim for losing 1 to 2 pounds a week, although initially you might lose weight more quickly if you make significant changes — just be sure the changes are health supporting. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a low-calorie diet and regular exercise.

When you're setting goals, think about process and outcome. "Exercise regularly" is an example of a process goal, while "Lose 30 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should establish process goals because changing your process — your habits — is the key to weight loss. Make sure that your goals are SMART: specific, measurable, achievable, realistic and trackable. An example of a SMART goal is aiming to walk for 30 minutes a day, five days a week, and logging your results.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

5. Get active, stay active

Dieting alone can help you lose weight. Cutting 500 calories from your daily diet can help you lose about a pound a week: 3,500 calories equals 1 pound of fat. But add a 45- to 60-minute brisk walk four days a week, and you can double your rate of weight loss.

The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.

Even though regularly scheduled aerobic exercise helps in losing fat, the addition of 2-3 days of strength training will help you add lean muscle, change your body composition and burn fat as you sleep.Any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot.

6. Change your lifestyle

It's not enough to eat healthy foods and exercise for only a few weeks or even months. You have to make them part of your lifestyle. Lifestyle changes start with taking an honest look at your eating habits and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. It's not enough just to recognize your challenges — you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it.

For more information or help in beginning a weight management plan contact us at info@yourstride.com

Dan Campbell
President
www.yourstride.com

Posted in Uncategorized | No Comments »

Weight Loss –Foods that help suppress appetite

The hunger associated with losing weight can seem daunting, and may even discourage many people from maintaining their weight loss program. There are many foods, however, that can suppress appetite. This makes dieting much easier, and increases the probability of weight loss success.

There are many weight loss products on the market, but there are also many natural foods that can avert hunger. Choose foods that are filling, yet contain few calories. In addition, take care to try new food combinations. Unfortunately, many people on a calorie deficit suffer from diet boredom because they fail to incorporate variety into their meal plan.

Try the following appetite suppressing foods to help boost weight loss:

Celery

According to research conducted by the Mayo Clinic, choosing foods with a low energy density can help control hunger. The energy density of a particular food refers to the number of calories contained within a given volume. So, for example, a small piece of candy may contain a large amount of calories. It is said to have a high energy density.

Celery, conversely, contains few calories for a large amount, so it has a low energy density. In fact, an entire cup of celery only provides 16 calories. These are the kinds of foods to include to suppress hunger. In addition, the subtle saltiness from the sodium content, as well as the crunchiness of celery, can provide satisfaction while dieting.

Lentils

Lentils have a long list of outstanding qualities that can enhance weight loss and general health. They have a large amount of fibre, which helps dieters with satiety. Lentils boast 8 grams of fibre per serving. Much of this fibre is soluble and aids in the stabilization of blood sugar. This helps prevent spikes in blood sugar, as well as subsequent fat accumulation.

The nutritional content of lentils is remarkable. In addition to the fibre, they also have a large amount of protein, folic acid, iron, and magnesium. Protein can suppress hunger by its slower rate of travel through the digestive system. Nine grams of healthy proteins are in every half cup serving of lentils.

Lentils come in a variety of colors, including brown, green, and red. They require no pre-soaking and are delicious and filling in soups, spreads, and dips.
   
Zucchini

Zucchini is another useful low density food that can help suppress hunger. A cup of zucchini contains a mere 20 calories. One interesting way to use zucchini is to prepare it as a pasta substitute. It can be processed through a spiral slicer to resemble thin spaghetti noodles. Add low calorie tomato sauce or salad dressing for flavour. This quick meal also provides protein and fibre, and is very low in cholesterol, making it a highly beneficial food that can assist healthy weight loss efforts

Apples
Many experts agree that apples were at the top of the list of appetite suppressant food. This is mainly because apples take longer to chew. And when you don't cut them up into little pieces it takes even longer. What does this have to do with suppressing your appetite? Well it's quite simple; the brain usually takes about 20 minutes to process whether or not you’re full.
This is why you over eat and get that bloated feeling afterwards. So when you chew longer it gives the brain time to process that you are full. Needless to say, apples are also rich in fibre which means that you will feel full for a longer period of time, and they don't digest quickly.

There are a number others that make the list, water, oatmeal ,flaxseeds and anything green and leafy to name a few.  But in order to remain successful on any weight management journey, you will need to maintain a consistent exercise routine along with a balanced meal plan, and at STRIDE we can help you do just that!

For more information or help in beginning a plan contact us at info@yourstride.com

Dan Campbell
President
www.yourstride.com
 

Posted in Uncategorized | No Comments »