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How to ease cramp during pregnancy
Exercise in pregnancy
What Foods to Avoid during Pregnancy
How to play games with your baby
How to Exercise while Breastfeeding

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How to ease cramp during pregnancy

Positiv-Life FitnessCramps are muscle contractions which are uncomfortable but common during pregnancy. These are normally felt in the legs or feet and generally occur at night. This may be due to the various changes in the body, high level of hormones and lack of circulation.
To help reduce cramps, keep active during your pregnancy by walking swimming or doing exercises such as Pilates and Yoga. If spending long periods of time sitting or standing during the day move around every so often to increase circulation in the legs.
 
Exercises to do during the day are standing tall, feet apart (use a wall or chair or support) raising and lowering your heels to the floor.
Sitting or standing (again use a wall or chair for support) rotate your feet in circular motions in one direction and then the other.
 
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To stretch the calf stand feet together with both hands against a wall, step one foot behind you so that the back leg is straight toes in line with the heel, bend the front knee. Repeat with the other leg.
These foot exercises and calf stretches during the day and before bed followed by a warm bath may help you have a restful sleep. When the cramp actually occurs if you are unable to stretch in a standing position extend your leg and flex your foot, toes towards your nose until the cramp eases.
 
If you are concerned it is best to seek medical advice from your midwife or GP.
 
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For details on the next set of Pregnancy Pilates classes classes get in touch.

Exercise in pregnancy

There are a number of reasons why exercise in Pregnancy is good for you. Whether you were a regular exerciser before Pregnancy or not at all, Pregnancy is a great time to start.
 
Preparation for labour and motherhood
Labour and naturally motherhood are physically and mentally demanding. Regular exercise during pregnancy can help you prepare for these demands.
 
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Minimise pregnancy aches and pains
Back pain and pelvic pain are common during pregnancy and the right type of exercise can really help to minimise these.
 
 
Makes you feel good and lifts your mood
Exercise keeps the heart healthy and the feel-good hormones moving. Perfect for keeping stress levels low and helping you to relax and stay positive.
 
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Helps you sleep better
Some pregnant mums have trouble sleeping, by fitting in some exercise it can make a huge difference.
 
 
 
Weight management
20-30 minutes of aerobic activity 3-5 times a week can really help with preventing excessive weight gain in pregnancy. For example walking, swimming and cycling on a stationary bike are good ways of keeping the heart and lungs going.
 
 
Reduces the severity of pregnancy symptoms
Backache, morning sickness, fatigue, heart burn, indigestion, constipation, varicose veins, water retention and swelling are all common during pregnancy, exercise can help.
 
*It is best to seek medical advice from your midwife or GP if you have never done any exercise before starting a new exercise programme.
 
For details on our upcoming Pregnancy Pilates classes click here or
 
 

What Foods to Avoid during Pregnancy

Wondering what foods you should avoid now that you are pregnant? To minimise any chances of food poisoning there are some foods which are better to avoid. During Pregnancy your immune system is suppressed which means that you and your baby are more vulnerable to bacteria, viruses and parasites that can cause illness as a result of eating certain foods.
Here is a list you may find useful. If you are unsure it's best to consult your Midwife or GP.
 
Foods to avoid:-
 
Mould-ripened soft cheeses
Brie, Camembert, Goat's cheese included.
 
Undercooked and raw eggs
 
Unpasteurised (raw) milk
This includes Goat's milk, Sheep's milk and foods containing them also.
 
Pâté
 
Raw and undercooked meat
Be careful with cold cured meat such as Salami, Chorizo, Pepperoni and Parma Ham
 
Liver
 
Fish liver oil supplements
 
Supplements containing Vitamin A
 
Raw shellfish
 
Alcohol
 
Foods to limit:-
 
Tuna
 
Oily fish
 
Caffeine
 
Useful website for further information: http://www.nhs.uk/Pages/HomePage.aspx
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

How to play games with your baby

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Are you looking for fun things to do to help keep your active baby entertained while they learn? Why not join us for Mum & Baby Yoga & Pilates?
 
 
 
 
Mum & Baby Yoga & Pilates is a combination of gentle yoga stretches, music and movement for the babies and Postnatal Pilates exercises for Mum.

The course is suitable for younger babies from 6 weeks old and for older active babies too up to crawling.
 
Get in touch to book a place on the next Mum & Baby Yoga & Pilates course.
 
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How to Exercise while Breastfeeding

After you've had your 6-8 week check with your Doctor you may feel ready to start exercising to help you re-charge, re-balance and re-strengthen. If you are breastfeeding this does not have to prevent you from doing so.
Here are our top 3 tips on how to exercise while breastfeeding:-
 
Feed before you exercise
Exercise may stimulate milk flow (arm movements in particular) so try feeding your baby before you exercise.
 
Wear a supportive bra
Ensure your breasts are well supported with a good sports bra and you may want to wear a second bra underneath and breast pads too such as Lansinoh breast pads.
 
Avoid exercises or stretches which require you to lie on your front
Stay comfortable by avoiding prone exercises and stretches altogether or place a rolled up towel underneath your breasts to help reduce pressure.
 
For Mum & Baby Yoga & Pilates courses get in touch.