In-home Moms-To-Be Pre- and Post-Natal Fitness & Nutrition
Contact Janna, a Healthy Moms® Fitness Trainer, to design a specific fitness & nutrition program for each trimester of your pregnancy as well as getting your body back six weeks post-delivery.
The benefits of exercising throughout pregnancy
Are you expecting? Congratulations! Now lace up those shoes; it’s time to get to work!
Exercising while pregnant is important on many levels. Regular exercise will keep you healthy and feeling great, and it will greatly benefit your baby.
Plus, being in great shape can be your best friend in the delivery room, and will make it easier to get back in shape after your little bundle is born.
Pelvic squats are a great strength training exercise for expectant moms. Strengthening the pelvic floor will help to withstand increases in pressure throughout labor. Resistance bands are a versatile tool that are perfect for these exercises.
Other exercises that benefit mom and baby are abdominal exercises and belly breathing. Adding these components to your routine can help prevent back pain by helping to stabilize the trunk and spine.
Working on your abs also helps in the pushing stage of labor. A stability ball is an excellent tool for developing both abdominal and back strength.
Before you begin your routine, talk with your doctor and a trainer to see what’s right for you and your unique pregnancy experience.
And don’t forget about cardio! Cardiovascular fitness helps to increase energy, endurance, and improve stamina during pregnancy, labor and delivery.
Eating a well-balanced diet is essential. “Eating for two” is a myth; make sure you eat plenty of fruits, vegetables, proteins and complex carbohydrates. Drinking plenty of fluids will also help you to maintain a healthy pregnancy.
A general feeling of well-being, improved body image and enhanced self-esteem are experienced by women who continue or begin an exercise program during their pregnancies. This may lead to fewer incidences of postpartum depression.
Women who exercise during their pregnancies feel more “in control” (i.e. body confidence) in an otherwise uncontrollable situation.
Women who practice relaxation exercises as part of their exercise programs may help establish a stronger conditioned response to control labor discomforts.