PreNatal and PostNatal Physical Exercise.

Why did the woman going through menopause bring a ladder to work? Because she heard the hot flashes were going through the roof! As women journey through the various stages of life, they encounter unique experiences that shape their well-being and health.  Fertility, a remarkable aspect of womanhood, often becomes a central focus during the reproductive years. However, as times progresses, women approach menopause, a natural transition marking the end of their menstrual cycles. Menopause, typically occurring between the ages of 45 and 55, brings about significant hormonal changes that can affect various aspects of health.  Image from  What are the symptoms of the menopause? -One Woman Health Symptoms such as hot flashes, night sweats, mood swings, and changes in bone density are common. Yet, this phase also represents a new chapter, offering opportunities for women to prioritize their overall health and well-being. Physical exercise plays a pivotal role in supporting wome...

Wondering if it’s ok to practice Indoor cycling class during pregnancy ? If it has been part of your fitness routine and your OBG gives you the green light, there is no reason you cannot continue to practice indoor cycling, with modifications, through your pregnancy. This activity is a great low impact cardio workout. Take into consideration the following advice: Drink water: Before, during and after class. Hydration is essential, even knowing that your bladder might not handle it without using the WC during the class. Water is essential, even if you aren’t pregnant! Make sure your bike is set up properly . As your belly gets bigger, you’ll start to feel cramped when you’re holding on to the handlebars. Raising it up might help and you must make sure to have the instructor double-checking the rest of your equipment providing you comfort during the activity. Be extra careful when you are riding out of the saddle . Your center of gravity is modifying with the weeks of gesta...

As a Pregnant Athlete , you might feel frustrated by some of the limitations that pregnancy places on your agility.   For example, weight gain, laxity in ligaments and joints reduces your running speed. Moreover, the weight gained during pregnancy increases the force on your hips and knees. You may find that your fine motor skills might feel sluggish, and you might try to compensate for your loss of dexterity by using your body in tricky ways, provoking injury as a result. Overall don’t get too discouraged. These limitations are only temporary, and you will be back to your former athletic self before you realise it. In the meantime, don’t overtraining and/or become overtired, don’t continue exercising if you feel a lack of coordination or discomfort, don’t forget adequate fluid and don’t overlook a complete cooldown. Try to follow these additional guidelines according to your Level of Exercise Experience: • Slightly Active – When you are somewhat active, exercising and making a...

Pregnancy is an ideal time to start or continue healthy lifestyle habits like exercise. Years ago, exercise during pregnancy was considered unsafe. Women were advised to avoid all strenuous effort. If you have a counselling session with an elderly midwife, they will still stay the same. Thankfully a lot has changed, and people are more open-minded to this subject. Exercise in uncomplicated pregnancies is now recognized for its numerous benefits for both mother and baby. The following suggestions are meant to help the future mothers to design a safe and rewarding exercise program before or during pregnancy. In healthy pregnancies, exercise does not increase the risk of miscarriage, premature delivery, poor fetal growth or muscle-skeletal injury.  Ask for advice to a certified health professional. Benefits of Exercise During Pregnancy: I am a NINJA The baby is already getting a trial of fitness and wellbeing sensation. See it as education and future achievements. Inc...