Exercise During Pregnancy

Gone are the days when women were advised to put up their feet and take it easy during pregnancy. Experts agree that a healthy pregnancy requires a moderate amount of regular exercise. If you have high-risk pregnancy, talk to doctor before beginning an exercise program. If your pregnancy is low-risk, then exercise should be part of your daily routine.

Exercise during pregnancy can be challenging, but it can also be a great way to improve or maintain a healthy body image. Many women opt for walking as their main form of exercise. Walking is accessible to almost everyone, making it the most popular form of exercise. Swimming is another excellent form of exercise that strengthens the cardiovascular system. Swimming can also alleviate some of the discomforts of pregnancy, especially during the last trimester. Pregnant women often love the water because of its anti-gravity effects: women can find relief from their heavy bellies in the water. Prenatal yoga is another popular choice for pregnant women. Women who were runners prior to becoming pregnant can continue to run during pregnancies, too. Higher intensity exercise, like running, needs to be taken on with a bit more caution than lighter intensity exercise, like walking. Because pregnancy causes the ligaments and tendons of the body to relax, pregnant women may  be at a higher risk for certain injuries. Generally, pregnant women should never exercise to the point of exhaustion and should avoid sprinting and anything else that causes breathlessness. Feeling like you are able to carry on a conversation while you exercise is a good way to ensure that you are not

During the first trimester, exercise has the potential to alleviate nausea. As you enter the second trimester, your center of gravity may begin to change. From this period on, paying special attention to your balance during exercise will help safeguard you against injuries. During the third trimester you may find yourself slowing down, no matter what activity you have chosen as exercise. This is normal, and despite feeling very heavy and perhaps tired, you should try your best to continue your exercise regimen.

Exercise during pregnancy can sometimes feel like an uphill battle. Sometimes you feel sick, other times tired. Though regular exercise during pregnancy may be challenging, the benefits you and your baby will reap are many. Exercise can help you manage weight gain, and perhaps more importantly, regular exercise definitely improves your body image as your pregnancy progresses. Despite the many changes that you will experience as a pregnant woman, a fit, active nine months will have you reveling in the many amazing things your body can do.

Avoiding Pregnancy Weight Gain

Many women worry about what pregnancy will do to their bodies. Women are advised to gain between 25-35 pounds during pregnancy, and sometimes underweight women need to gain more than 35 pounds during pregnancy. The opposite is true for overweight women; they may be advised by their doctors to gain less than the average recommended amount. Gaining weight is an important part of a healthy pregnancy; your growing baby needs nourishment for both body and brain. On the other hand, gaining too much weight can cause challenges for the mother, both during pregnancy and afterward.

Avoiding gaining too much weight during pregnancy can be difficult for many women, especially with the discomforts of the first trimester. Many women struggle with nausea, and typically frequent meals can regulate this ill feeling in many women. It is very easy to overeat during this time. Sometimes women allow themselves to overindulge in favorite foods when they are pregnant, but in reality, pregnant women only need an additional 300 calories during the first trimester and up to 500 additional calories each day during the third trimester. For reference, a glass of milk and a whole grain bagel with peanut butter is about 400-500 calories. Just as important as the amount you eat are the types of foods you choose to eat during pregnancy. Pregnant women, like all adults, should be eating a variety of healthy, fresh foods. Pregnant women often enjoy fruit more during the second and third trimesters, and they can and should give in to such a healthy craving. Some women are averse to eating strongly flavored vegetables, like broccoli or spinach, during the first trimester. When this happens, be patient with yourself. Eat as well as you can, and slowly build those nausea-inducing vegetables back into your diet as you feel ready for them. Lean meats and moderate amounts of healthy fish are also highly recommended for pregnant women. Check with your doctor for a list of fish that is safe during pregnancy. Dairy is also a good source of protein and calcium during pregnancy, both of which are essential for maintaining even energy levels and strong bones.

Exercise is also an important tool for pregnant women. Childbirth requires strength and endurance. Pregnant women can improve their fitness during pregnancy even if they have not been regular exercisers in the past.  During pregnancy, a woman's heart works harder to pump her increased blood volume throughout her body. This increased effort often leaves a pregnant woman feeling winded, but that is normal. Do not let that feeling keep you from moderate exercise, but, at the same time, do not exercise to the point of exhaustion. Daily walking or swimming is an excellent way to build your endurance. If you are a runner or a competitive athlete, pregnancy does not have to completely sideline you from the activities you love. Many women run through their entire pregnancies! As long as you have your doctor's approval and you listen to your body for signs to take it easier, there is no reason why you can not continue to run or enjoy another higher intensity workout  while pregnant. Exercise also enhances and regulates mood. Emotional ups and downs are normal for pregnant women, and exercise can help ease some of those highs and lows. At a time when you may feel like your body is not your own, exercise can help you feel comfortable with the many changes you are experiencing. Regular exercise during pregnancy will prepare your body not only for childbirth, but for the work of motherhood as well.

Finally, aiming to gain pregnancy weight slowly and evenly will help to prevent stretch marks on your skin. Though some women can do nothing to avoid them, maintaining an even weight gain will allow your skin to accommodate your growing belly in smaller increments, resulting in fewer stretch marks.

Enjoying your pregnancy all the time can be challenging, especially when your body is going through such rapid changes! But gaining the recommended amount of weight for your situation will help ease some of the worry you may have about taking the weight off after the birth of your little one. Sticking to a healthy diet as much as possible will give you more energy, better health, and prepare you for caring for your baby, too!

Lochia - Postpartum Bleeding

Your baby has arrived and you are probably waiting for your body to begin to go back to normal. Well, your body is on its way, but it may take some time to achieve. For the first few weeks you will have to deal with postpartum bleeding.

Postpartum bleeding is a completely normal part of the postpartum period and goes away on its own.

Lochia

Lochia is the name given to postpartum bleeding. It is the way in which your body expels excess mucus, placental tissue, and blood after giving birth.

Lochia is very similar to the bleeding you experience during your menstrual period, however, it is much heavier. It typically begins in the hours immediately following birth and usually continues for two or three weeks. However, in some women lochia can last for up to six weeks.

Symptoms of Lochia

Lochia usually begins as a bright red discharge from the vagina. This blood typically continues to be bright red in color for between four and ten days. After ten days, your lochia will become a pink color, eventually changing to a yellowish-white color. This blood flow may be constant and even, or it may be expelled in intermittent gushes. Lochia may also be accompanied by numerous small blood clots, about a size of a grape.

Dealing with Lochia

Postpartum bleeding can sometimes be annoying to contend with, however, there are some ways to make the going easier:

·         Rest as much as you can, and avoid excess standing and walking (this will exacerbate the blood flow)

·         Use heavy duty maxi pads to soak up the blood.

·         Do not use tampons for at least six weeks after pregnancy. Tampons can introduce bacteria in to the vagina and uterus, causing infection.

·         Wear your Bellefit Girdle or Corset to get the compression you need, which is great for lymphatic drainage, decreases the risks of fluid collection, and gives you  access to the groin with convenient flap with hooks to easily change your pads without taking off your girdle.

5 Things to Know about "Mummy Tummy" or Diastasis Recti

Diastasis recti, is the separation of normally joined abdominal muscles-- frequently as a result of pregnancy. Diastasis occurs with approximately 1/3 of women who have had a baby. This is frequently what technically leads to lower back pain during pregnancy. (As your belly gets bigger, the abdominal muscles separate and your lower back no longer has its muscular support fram.) It is not necessarily painful, and does not usually require surgery to repair. You can tell if you have this condition if when you try to do a sit up a ridge forms in the middle of your belly from the sternum to the belly button. Diastasis Recti is also the cause of that lovely tummy "pooge" (as my children call it) that many women have after giving birth. Although it is not painful, neither is it desirable to have. Here are 5 things to know about diastasis recti:

1. This condition is why you would want to start with abdominal exercises after birth. There are two easy exercises that you can do to help with diastasis recti. The first is to suck your stomach in slowly as if you were holding your stomach in to look nice in a swimsuit or to fit in a pair of jeans. The movements should not be rapid, but you should control them slowly. You can do this while sitting or laying down. You can also do modified crunches with a towel wrapped snugly around your torso. Both of these will encourage the abdominal muscles back together.

2. It is important not to do just any abdominal exercises as this could make the problem worse instead of better. When considering what exercises to do, it is best to go to a professional trainer that has experience with diastasis recti. If you can't afford a trainer consider a video specifically designed for post partum recovery.

3. If diastasis recti isn't corrected after the first pregnancy, the separation becomes larger and harder to fix after subsequent pregnancies.

4. Diastasis is largely genetic. However, research shows that strengthening your core before and during pregnancy can help significantly in minimizing the effects of diastasis recti.

5. Diastasis should not be ignored. In addition to the general lower back discomfort, it can be associated with complications such as hernia. Furthermore, diastasis left untreated can cause permanent damage to your core.

So after you've had the baby, make a point to get an examination to see if you have diastasis. While you're at home with baby, you can do floor time together, or even do an exercise video with your baby. . .but make sure you take care of the diastasis before it becomes a permanent problem.

How soon can you start working out after delivering a baby?

Exercise can help you regain your shape, but how soon can you start working out after delivering a baby? And what are the best postpartum exercises? Most importantly, how long will it take to get your pre-pregnancy body back?

One of the main factors in determining how soon you can regain your shape postpartum is how healthy you were during your pregnancy. Many people are astounded when Hollywood stars lose 60 pounds in the few short months after having their babies. By most people's standards, this is exceptionally fast. By Hollywood standards, this is normal. If you've ever wondered why the Hollywood stars manage to lose their baby weight so quickly, it's because they exercised before and during their pregnancies. Plus, they're pretty conscious about what they eat. Of course, it also doesn't hurt that they can afford nannies to watch their children while they exercise and personal trainers to get them to the gym seven days a week for two hours each and every day (sometimes even longer) Even though, most of them wear a girdle to help them recover without discomfort, and to look great since the beginning of their recovery time.

For us mere regular people who have to deal with families, jobs or the responsibilities of being a stay at home mom and new children, postpartum weight loss may not be so easy. While you might not have enjoyed dragging yourself to the gym throughout your pregnancy, you'll be happy that you did once you start trying to exercise after the pregnancy.

If you were fit during your pregnancy, you should start to see results sooner with your postnatal exercises. However, getting your body back to "normal" can take anywhere from three months (that would be the Hollywood stars) to nine months (that would be pretty much everyone else). For that in-between-time, you may want to use a support girdle to help your body heal and give the appearance of a flatter tummy. If you are breastfeeding, you have to consume more calories to make sure your milk is full of healthy nutrients for your baby.

Advice for Post-Pregnancy

So you've had your baby and now it's time to do crunches to get your abs back in shape again Right?

Well, actually no. Fitness and exercise after pregnancy is a lot more complicated than that. In fact, exercises like crunches may actually do more harm than good in the initial postpartum period.

Delay abdominal reconditioning until 4 to 6 weeks postpartum. Avoid lifting and carrying heavy objects.

Wear your Bellefit girdle or corset to help you recover faster and be comfortable during this time.If you develop a cough and/or sneezing from allergies or a respiratory illness in the few months after a Cesarean delivery, you will be protected if you wear your Bellefit Corset; it will give you the compression you need to provide support for your scar and to help ease discomfort.

Photos from Babies 'R Us! .....more to come

We're always happy to hear Mom's testimonials about our product

You can check out this testimonial at the "What to expect when you're expecting" Forum here:
http://www.whattoexpect.com/forums/hot-topics-1/topic/did-you-use-bellefit-post-partum-corset

From: craftymama2011

To: Crystallline     Posted: Aug-10 10:46 PM (20 of 20)

Hi Mamas,

I used the BelleFit post Partum girdle after my 3rd pregnancy.
In my case, this time around was my 3rd c-section.
I began wearing the girdle about 3 to 4 days after the surgery. I must admit, I was a bit skeptical at first, with the pain and discomfort I had from the c-section I was afraid that wearing it so soon might hurt me.
Thankfully It was actually easy to put on, didnt hurt and when it was on, I actually felt a LOT better. I was able to walk with a straight posture, my abdomen felt more supported and safer.
It was a nice experience. My post-partum swelling was more bearable, I had less trouble getting up & down and around the house and when I held my baby boy I wasn't worried about him hurting my scar area.
I practice the 40 day postpartum home stay, so I wore my corset that whole time and for about 3 more weeks after that in a smaller size.
I know women are all different, but in my case, I believe I benefited from using the BelleFit corset.
I hope this helps!

Why is Bellefit a Clinical quality Garment?

BelleFit® Post Partum Girdles and Corsets are compression undergarments made out of polyamide fabric and elastane. The garment has reinforced abdominal supports to retain the abdominal wall and compact the fatty skin.- The material is breathable and wearable for long periods of time.- It is manufactured with hypoallergenic materials and has the proper textile weight.- Its Hypo-Allergenic fabric prevents skin rashes, its exclusive design allows them to put on the garment with minimal effort.- Its micro porous fabric allows the skin to breathe, thus keeping it fresh, dry and comfortable.- It provides an adaptable anatomic compression allowing for a safe and speedy recovery.- It stays in place and offers overall support as you move about, and it won't roll down your back or ride up your buttocks.

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