Definitions
the act of moving forward on foot at a regular, moderate pace slower than running
walking
What is a benefit that exercising gives to baby?
They get more bloodflow, oxygen
You should be able to do this when exercising?
Talk/ hold a conversation
What are the mindfulness exercises called where we breathe in for 4 seconds, hold for 4 seconds, and breathe out for 4 seconds?
Box breathing
a physical exercise to build strength, power, and muscle mass
weightlifting
Regular physical activity can reduce certain health risks such as…
Common cancers, heart disease, diabetes, depression, anxiety
What is a position you should not spend a lot of time in when pregnant?
*Hint, think about the yoga flow image from last visit, it is on the sheet!
Laying on your back
What is one form of movement that we talked about that can be safely practiced during postpartum?
Yoga
a racket sport played either individually against a single opponent (singles) or between two teams of two players each (doubles)
Tennis
What can stretching help relieve during pregnancy?
Back pain,fatigue, stress
What should I not do when lifting something heavy?
No holding your breath!
What is one short-term benefit and one long-term benefit of movement during postpartum?
Short term: Reduction in depression and anxiety, Improved blood and oxygen circulation, Reduces swelling, Increased energy, Better quality of sleep, Better blood sugar regulation
Long term: Supports heart and lung health (Cardiorespiratory fitness), Rebuilds strength, Protects bone density, Reduces the risk of Type 2 Diabetes in those who experienced gestational diabetes, Reduces risk of other chronic conditions, Hypertension, heart disease
this activity brings together the mind, body, and breath
Yoga
Daily activity can help lower your risk of developing what during pregnancy?
*Hint: it is associated with blood sugar
Gestational Diabetes
Why should we avoid balancing on one leg during exercises?
Changes center of gravity, increases falls, it can stress our joints
How many days of rest from exercise do you need per week?
2 days