Running is a vigorous and a tough all over body workout. Many injuries can be caused by failing to stretch after a running work out and it is even more important to stretch after running to ensure that your muscles have time to lengthen and return to their normal form.

I have been involved in running for over 15 years and there are a number of reasons why you should spend time stretching after running these include:

1. Improves flexibility and recovery after running

Running takes a hard toll upon your body and particularly muscles and tendons. During running your muscles become contracted (shortened) as you tense your body and as they have to adapt to running surfaces. Stretching after running will re lengthen them and improve flexibility and also promote a faster recovery. If you’ve ever felt stiff a few hours after running or for a number of days afterwards, this is the effect of lactic acid on your muscles.

Tip: To see the benefit of stretching, try running without stretching afterwards and then next time take time out to do a 10 minute warm down of stretches. Compare how you feel after doing both and you’ll notice the benefit of stretching.

2. Reduce the effects of lactic acid on your body

During exercise your body works hard to produce energy for your muscles. This is especially so for runners who need a constant flow of energy to keep their muscles moving. If you body is unable to get sufficient oxygen it starts to produce lactic acid which attacks muscles and causes you to become more susceptible to exhaustion, causing you to slow down.

As you rest and your body is able to restore normal levels of oxygen, lactic acid reduces and the muscles return to normality. Lactic acid is bad for your body and gentle stretches after running can help to stretch out tried tendons and muscles and speed up the process of lactic acid leaving the body. As your muscles are also more susceptible to small tears after a build up of lactic acid, stretching after running will also help you relax your muscles by gently lengthening them after they become shortened during exercise.

Suggested warm down program of stretches after running

1. Walk around for 5 minutes to help your muscles to relax and avoid them going into spasms.

2. Stretch out calf muscles (muscles directly behind your knees)

3. Ham String Stretches (These are the muscles at the back of your legs that lead up to your bum) Some of the most common injuries for runners occur to these)

4. Stretch Quadriceps (these are the opposite side of your ham string in your thigh area) These often hurt a lot after doing exercise and you’ll notice them particularly when you try and sit down and cross your legs.

5. Stretch your lower back. These takes a huge beating after running, especially on concrete and it can be painful and sore after a long run.

Here are some thought-provoking facts and figures,

1. On average, North Americans sit 11 hours per day.
2. 65% of Americans watch 2 or more hours of TV every day. And,
3. Sedentary lifestyles are responsible for an estimated $24 billion in direct medical spending.

The number of Americans who currently live a sedentary lifestyle is growing. The sedentary way of life that has been attributed to a rise in the following:

• high blood pressure,
• cardiovascular diseases,
• certain cancers, and
• obesity.

Yikes!

The case for reviving and embedding an active lifestyle is more important than ever.

We are blessed to be living in, for the most part, a country of plenty. Where food is all but a drive or phone call away. We have modern conveniences that enable us to be fed information and entertained at the same time. Right in the comfort of our homes. We have cable television, radio, the internet, smartphones, and computers. In and of itself, these things aren’t bad. Yet it is the availability of these same conveniences that can lull us into a sedentary lifestyle.

According to research there now millions of children, young teens, and adults who have embraced the sedentary lifestyle. Fewer that are pursuing outdoor activities. Fewer and fewer signing up for team sports. Even fewer who are committed to a daily fitness routine.

So what can we do about it?

Here are three ‘exercises’ that you can do as a family.

I have enclosed the word ‘exercise’ in the paragraph above for a reason.

A family routine seen as not being fun – i.e. formal forms of exercise like running, and weightlifting – will be soundly defeated right out of the gate.

There will be moaning, groans of protest, and outright tantrums. And I am not just talking about the children here.

Every session of family activity will be a hard slog of negotiations or outright bribery.

It’s sometimes easier to just join them then try to convince them. The trick here is to re-look at some of the things that both children and adults might do during the day. Things that isn’t necessarily seen as physical activity or exercise.

I have a list of three activities that may just be the thing to get a little – or a lot of – movement into the day.

1. Competing in activity-based video games. Technology is not all bad. In this instance, you can make it work for the whole family. Gaming consoles now incorporate technology that is able to track the movement of players. These games can either involve dancing, adventures, or virtual sports (i.e. tennis). There is even a game that encourages the destruction of random fruit thrown into the virtual air. The player’s hands become virtual swords that slice through said fruits. These games are not only fun to play but also encourage friendly competition. Trust me when I say that it works up quite the sweat.
2. Walking or riding to the local park or school. This is a no brainer. This is the lowest hanging fruit for getting the family to exercise together. Incorporate scooters, skateboards, and rollerblades if you have them. Just not the electric variety.
3. Pre- or post-dinner walks. Even if just a brisk walk around the neighborhood before or after the family meal. Anything to wake-up an otherwise sluggish metabolism and get the blood going.

Benefits On An Active Family Lifestyle

Scheduling a regular family exercise into the week is awesome for two reasons,

• It allows the family to spend more quality time together. And,
• Creates a positive association between health and exercise.

The health benefits gained from family exercises and activities can stave off health issues. Especially issues that may arise at a later age.

Who knows.

You may even experience something together that will most definitely last a lifetime: fun.

A good lifestyle is more a habit than anything else. People have gone mad these days for getting a fab bod like those supremely ripped people in the show business. Having an aspiration is good, but lust is not. Moreover, it can be worst if you are trying to copy someone. A good practice in this is whatever you want to be, should be based on your specific needs. If it is customized, it is easy for you to follow, because of your elements mixed in it. With all things said and done for building a fit physique, a healthy diet should not be missed at all for its highly nutritious benefits to the body, including its proper nourishment and strength.

Now come to the way of doing the workout that could be the most benefiting for a proportionate transitioning of your physique. The top on the list is the diet mentioned earlier. With other helpful practices, the diet becomes more effective. Those other practices count on to spend your day actively between getting out and going to the bed. The activities you can get involved in may include parts of sports, day or evening walk, and your routine miscellaneous works at home or workplace. You can fit in regular workout appropriately somewhere in your daily routine. However, the best suitable time will be in the morning or evening.

Knowledge of some technical information is also an important part of your progression towards getting fit. You can get help from latest fitness gadgets to know the amount of workout you are doing, the time you have been active, calories you’re burning, and the kind of diet you need to consume to supply your body enough nutrients to last for another day of being active. These fitness gadgets come in forms of smart watches and bands, as well as you can find some really good fitness apps for the above purpose on the internet. Still, if you think that you need personal assistance for a customized plan for your fitness, there is always an option of joining the membership of a gym or health/fitness club.

Keep remembering that maintaining your fitness is also important that requires you keep exercising healthy practices. When you follow your daily healthy routine, it will boost your self-confidence and encourage you to stick on that as well. For the reason, that gaining the fitness is right and good but maintaining it is a tricky part because, you, being highly motivated before, do the hard work to see yourself of proportionate physique then, after getting that, you start losing the spirit and become unhealthy again. So do keep it in mind that fitness demands a lifetime process and you need to practice the healthy exercises constantly to lead a healthy and fit life. My best wishes, thank you!

You’ve probably all seen those videos of people being hit with javelins, through their body, their leg, etc. etc. Yeah, it’s funny for a few seconds but would you really like to be the one hit by the javelin? Or the person who threw the javelin which hit that person?

Probably NOT! Here are some tips to avoid such accidents:

Many javelin throwers will have multiple javelins to throw at training. Many throwers will also be throwing when other people are at the track and possibly throwing also.

As a general rule you should always throw ALL the javelins before going out to collect all of them.

This eliminates the risk of anyone throwing the javelin while someone else is collecting another one.

Never throw a javelin towards someone or have them throw towards you. That is just sheer stupidity. I don’t care if they say “you’ll never throw it this far!” That’s irrelevant, the risk is quite obviously there.

If there are others using the track while you are throwing, try cordoning off the throw zone to prevent people walking across as a short cut.

When collecting javelins be careful where you walk and be aware that you don’t collide with the tail end of the javelin protruding from the ground. Walk along side it and pull it out holding the grip. This will avoid pulling it into you. Also if more than one person is collecting place your other hand on the point of the tail of the javelin. This will help avoid injury to anyone who happens to end up standing behind you.

Safe Throwing!

Do you see hair on your pillow each time you get up in the morning? If so, you have a hair loss problem. Below are some hair care tips that can help you prevent hair loss.

Coconut Oil

Coconut oil is one of the most effective natural treatments for hair loss. By applying coconut oil on your head, you can improve your hair growth. The oil provides the required moisture and removes impurities.

Amla

Amla is rich in vitamin C and other antioxidants. So, this can treat a lot of health issues. You can prepare a solution by breaking an Amla or you can use Amla powder as well. You can also crush an Amla and mix its juice with 2 teaspoons of lemon juice. Then you can apply the mixture on your scalp. After it gets absorbed by your scalp, you can rinse your head with lukewarm water.

Eggs

Since Eggs are rich in proteins and minerals, they are an ideal choice to treat hair loss. Mix one egg white with a teaspoon of fresh olive oil and then apply this mixture to your scalp. Let the mixture stay on your head for 15 minutes and then wash it with lukewarm water.

Acupressure

This ancient treatment procedure improves hair growth. Another acupressure technique known as Balayam enhances circulation and triggers hair growth. You can try this natural treatment to see if it works for you.

Yoga Asanas

Popular yoga asanas, such as anulomvilom and kapalbhati may also help in preventing the hair loss. According to experts, these asanas work by cleansing our system to reopen the pores and improve blood circulation.

Diet

For better hair growth, you may want to eat a better diet. You need protein for stimulating hair growth. Aside from this, foods, such as milk, cheese, beans, fish and grains should be part of your healthy diet.

Iron

The deficiency of iron in your body may cause hair loss. To provide your body with iron, you should eat dal, soybeans, spinach, chicken, red kidney beans, eggs, meat and fish, just to name a few.

Cover Your Head

Excessive exposure to heat, humidity, dust and pollution can cause hair loss. Therefore, you should cover your head when going outside in summer.

Castor

According to Dr Blossom Kochchar, if you have a hair loss problem, you should mix equal amount of sweet almond oil and castor oil and then massage your scalp with the solution. You can use a cotton ball to put it on your head.

Other hair care tips

You should not make it a habit to straighten your hair on a regular basis. Besides, you should avoid blow drying or coloring your hair every other day. This can help you prevent hair loss to a great extent.

So, if you are on the lookout of some effective natural treatments to prevent hair loss, you can try the 10 treatments we have explained above. These natural treatments can be done without any problem and you won’t need to worry about the side effects either.

Here’s some food for thought….what do gasoline and enthusiasm have in common? They both provide the power to drive us forward. Think about it. In an internal combustion engine gasoline is ignited, unleashing the power to drive our cars. In very much the same way enthusiasm, properly ignited, drives us forward in our business, in our relationships, in our lives.

There is no better predictor of sales success than enthusiasm. In selling, I’ll choose enthusiasm over any other trait. Intelligence, talent and hard work are of lesser value on their own. Mix in some enthusiasm, however, now you’ve got a potent mixture! Enthusiasm breeds greatness. As a case in point think about the people you know who have accomplished great things. Chances are, they all share an enthusiastic zeal for what they do. Think of enthusiasm as the power cell for brilliance.

“Enthusiasm is one of the most powerful engines of success. When you do a thing, do it with your might. Put your whole soul into it. Stamp it with your own personality. Be active, be energetic, be enthusiastic and faithful, and you will accomplish your objective. Nothing great was ever achieved without enthusiasm.” ~ Ralph Waldo Emerson

Do not confuse enthusiasm with excitement. Excitement is that heart palpitation you feel at the stadium after seeing a bottom-of-the-ninth walk off homerun. Enthusiasm is that inner drive you feel when you are driven to become a ball player. Enthusiasm is excitement supercharged with inspiration, motivation and determination.

Enthusiasm is powerful stuff. It can power you to success. It also powers the physical body. Enthusiastic salespeople have lower blood pressure and resting heart rates. They tend to be happier, healthier and feel more fulfilled. They also have more life energy and mojo. Fortunately, enthusiasm is contagious; it tends to rub off on people.

So how do we get more of this tonic we call enthusiasm? Here’s an Enthusiastic Six List to help you dig down deep and generate some more enthusiasm for yourself.

1. Know your products and services up and down, inside and out. Knowing your product and services means understanding everything about them so you can handle anything that a prospect or client throws at you. It means that you have an intimate knowledge of how it works, its features, its benefits, and what it says in the brochures and websites. It means that you listen to your best sales people and to your best clients so you can understand how your products and services benefit them. This product and service knowledge gives you self-confidence that comes across as genuine passion and enthusiasm for what you sell.

2. Know your company. Make it your business to know as much as you can about your company. Know its history, core beliefs and values. Understand and live its mission. Know what it means to be world class in your industry and how clients benefit from your value proposition. Know your best clients, understand how they benefit from your products and services, and why they keep coming back to you. As you learn you will develop a new appreciation for the company that will come across as enthusiasm for what you do. You will become a walking testimonial as to why new clients should work with you.

3. Share the power. Every product and service you sell has created powerful results that have changed your client’s business, even their lives. You need to be able to tell these stories in compelling ways. Go ahead and write down your company’s top five client success stories. Focus each story on how your product or service enabled your client to reach his business or personal goals. After you get the stories down on paper, go ahead and practice telling them over and over again. Tell them to your colleagues at work, tell them to your boss, tell them to your prospects, tell them to your clients. Sales success breeds success and potential and current clients want to know how your company has benefited other companies.

4. Personal pep talks. Successful sales people create a vision of what success looks like to them. Then they break that vision down into specific goals that drive their day-to-day activities. Goals create enthusiasm. Imagine how excited a child is on Monday morning when he knows he’s going to Disneyland over the weekend.

During their daily toil successful selling professionals experience the ruts and rejections that all of us do. Sales is not for the feint of heart. To succeed you have to be able to handle rejection on a regular basis. Rejection is no fun and can kill enthusiasm. That’s why personal pep talks are so important. Psychologists tell us that we have an inner dialogue 80% of the time and that talking to ourselves in the positive can have a tremendous impact on our mood, energy and self-confidence. During your personal pep talks lean on your vision of success to generate the get-up-and-go you need to realize your vision. Successful people constantly tell themselves how good they are throughout the day. Talk yourself into rising above the challenge and going for greatness.

5. Fake it ’til you make it. Action and feeling are intertwined. Have you ever felt really tired during the middle of the day and then went out to get some exercise? Usually the exercise reinvigorates and re-energizes you. That’s why doctors recommend exercise for people who are feeling blue. A great way to overcome lethargy or a bad mood is to muster some get-up-and-go. Many times when you act enthusiastic or happy, the genuine feelings follow.

A corollary to “fake it ’til you make it” is “think it and you’ll be it.” Cognitive psychologists tell us that the best way to change our feelings about what we’re doing is to change the way we think about what we’re doing. The brain tells the body how to feel and the body acts accordingly. It’s true, we can direct our own feelings and our outlook on life by changing our thoughts. Next time you feel down and out change your thought process and see what happens. Think about the positives of your situation. Think about attaining your goals and see what happens. You do have the power to change the way you are and future outcomes by adopting a more positive thought process.

6. Get in shape. Mustering enthusiasm is so much easier when you’re feeling good and your energy is high. Your body is a temple and there really is no substitute to regular exercise, eating well and sleeping well. We’re not talking about running a marathon…a 20-minute walk will do just fine. When you’re body is feeling good, your mood will usually follow.

People gravitate toward those who radiate enthusiasm and bring with them unique opportunities and valuable resources. Today, strive to be a person of enthusiasm by using one of the Enthusiastic Six from the list above and see what happens. Chances are you will feel better about yourself and that feeling of well being will generate even more enthusiasm.

“If you’re not fired with enthusiasm, then you’ll be fired with enthusiasm!”

~ Vince Lombardi

While not everyone will experience difficulties tapering off a benzodiazepine (tranquilliser), many are subject to adverse and bizarre symptoms which can prove traumatic. The following tips will help anyone preparing to taper or already in the process of withdrawing.

Cold turkey:

If you are currently taking a benzodiazepine, please do not discontinue the drug abruptly as this is dangerous and can cause seizures, withdrawal psychosis and protracted withdrawal. It is best to withdraw at a comfortable pace determined by you, under the supervision of your doctor and using a tapering schedule such as those outlined in the Ashton Manual.

Unique experiences:

It is best to not anticipate a difficult withdrawal as each individual’s experience is unique and not everyone is subject to severe and protracted symptoms. Focusing mainly on negative accounts and anticipating the worst may intensify your anxiety and hinder recovery.

Support system:

Having a reliable support base of at least a few family members or friends to provide emotional and practical support will make a big difference. Don’t hesitate to ask for help if you need it. If you are isolated, try getting online forum support from those who can relate to your experience. Even speaking to a helpline worker is better than trying to cope on your own; sharing your concerns can be therapeutic.

Affirmations/Positive Self-talk:

This is a powerful strategy for coping with worrying thoughts. Instead of focusing on the symptoms and intensifying your anxiety, you can use positive affirmations such as “I am grateful for my healing” or “Every day in every way, I am getting better and better” to create a positive shift in energy. Try to stay in awareness and when you notice the negative self-talk just gently tell yourself to ‘stop’ (without judgment) and switch to a positive affirmation.

Breathing:

Finding at least one breathing technique that works positively for you is key. An easy way to create a rhythm is by focusing on your breath as you take air in and breathe out slowly. There are many highly recommended techniques including diaphragmatic breathing. Once you find one that works well for you – that feels unforced and natural – use it to your advantage.

Self-nurturing:

This is a time to be self-indulgent so do not feel guilty if all you feel like doing is curling up on the couch with a good book or movie. Enjoy distracting yourself with online games, keep mentally stimulated with puzzles, watch funny You Tube clips, try watercolour painting, listen to uplifting music and do all the leisurely activities that you had no time for when life was busy. Avoid stressful situations, emotionally draining people and remember it is okay to say ‘no’. Those who genuinely care will understand and once you are well again you will be able to commit and give more of yourself.

Dietary modifications:

During withdrawal the nervous system can be in a constant state of hyper-excitability. Some find it necessary to monitor and modify their diets to minimise gastric disturbances and other symptoms. Having small, frequent, simple, low glycaemic meals, avoiding caffeine, alcohol, sugar/sweeteners, mono sodium glutamate (MSG) and processed ready-meals are all reported to help. It is also important to stay hydrated by drinking adequate amounts of water throughout the day.

Alcohol:

Alcohol works on the same receptors in the brain as benzos (GABA). Having even a minuscule amount during withdrawal is known to exacerbate symptoms as it interferes with receptors’ up-regulation or healing. If you are having unpleasant symptoms and are still consuming alcohol, try omitting it for a while and see if your condition improves. This is important; those who consume alcohol during withdrawal should never be surprised if symptoms last for a long time and are intense.

Exercise:

Implementing a vigorous exercise routine can sometimes worsen symptoms so a gentle routine with gradual increase is advisable. Conversely, exercise well tolerated can be very beneficial during withdrawal; your body will let you know your limits. Even a short walk in fresh air or a simple yoga routine to keep the energy flowing should make a positive difference.

Complementary therapies:

The reported benefits of massages, osteopathy, chiropractic care, reflexology and other complementary therapies during withdrawal are conflicting. In cases of extreme sensitivity they can cause symptom flare-ups and it is good to be aware of this. Should you have an unwanted reaction, a gentle approach could be an option until you are well enough to enjoy deeper stimulation.

Supplements:

Vitamins and other supplements cause negative reactions in some people while others have found that they seem to help. One person could proudly announce that a particular supplement was a miracle remedy or accelerated healing in some way and when another tries it, the outcome is unpleasant. It is a matter of observing and excluding: if you are having a problematic withdrawal while taking supplements, try omitting them to see if your symptoms improve.

Sleep:

When sleep is disrupted during withdrawal it can take time for a normal pattern to be resumed. If you have already eliminated the usual culprits such as caffeine, alcohol, uncomfortable room temperature, television in room, late news/mental stimulation, loud noises, bright lights, etc., you could try sleep CDs, breathing exercises and other relaxation techniques. However, during acute withdrawal you may find that nothing works. Non-resistance will minimise your anxiety and deep relaxation and rest may be the only options. Eventually you will sleep for a few hours at a time and this will increase until you end up having a full, sound night’s sleep of a much better quality than when you were on the drug.

Acceptance:

The most important withdrawal coping tool is acceptance of the symptoms. If you can assume the role of ‘detached observer’ and acknowledge that the symptoms are temporary and a necessary path to recovery, then you may not feel inclined to fight them. The more you resist, the more power you give to the symptoms, and they will end up having a much stronger than necessary influence on your experience. Acceptance is the key to an easier recovery journey.

Hard to believe but there are roughly 27 million golfers in the world today. Many golfers play golf just to hack around and have some fun; more avid players are always looking for ways to improve their golf swing and their overall game. You may receive all the greatest golf tips in the world, take countless lessons and get superior instruction and still may not be able to gain consistency.

Concentrate totally on your game and you’ll get the best score. Golf requires tough mental fitness as well as physical fitness and is often overlooked. A common mental error golfers make when driving the ball is to hit it as hard as possible.

Make sure to use the proper technique. It’s difficult for a golfer to practice hitting shots longer than short pitch shots unless one pays to play golf or pays to practice at a driving range or indoor golf training facility. Sidespin occurs when the clubface is not aligned perpendicularly to the plane of swing.

Trust your golf club to do the job it was intended to do. The backswing is a rotation to the right, consisting of a shifting of the player’s body weight to the right side, a turning of the pelvis and shoulders, lifting of the arms and flexing of the elbows and wrists. When you swing if you have problems with your left knee buckling, imagine you’re holding a soccer ball between your knees.

Try not to grip the club too tightly. Use the muscles in your legs and trunk when you swing. At the end of a backswing the hands are above the right shoulder, with the golf club pointing more or less in the intended direction of ball flight.

Standing over the ball for too long a time and wondering whether you’re going to swing the club correctly can easily result in a skewed shot, or completely missing the ball. Accomplished golfers purposely use sidespin to steer their ball around obstacles or towards the safe side of fairways and greens.

Using some simple tips, techniques and stretches, you can increase your drives by up to 20 yards– practically overnight. Don’t underestimate the value of fitness when it comes to your golf swing and your overall golf game. Golf workouts will change your game forever.

Overall, investing in golf swing aids will greatly improve your golf swing and your golf game. In any case, stick to just one golf swing aid at a time; don’t load up on them. Golf aids are often for sale at your pro shop or local golf shop.

Sporting goods stores have golf aids to improve your game. Whether you’re a seasoned golfer or just starting out, pick just one golf swing aid and go to work on your swing. If you’re looking for an aid to improve your stance they’re not hard to find.

There are golf swing aids that act as driving range simulators. There are a number of good golf swing aids on the market today. There are golf swing aids that will help you with swing alignment.

There are a wide range of golf swing aids on the market today to help the beginning and advanced golfer. Be careful about the claims on TV commercials and magazine ads; seek expert advice before you buy because they may not live up to their claims.

If you’ve hit with your golf driver perfectly once, you can do it every time. If you can, sit in on a friend’s golf lesson to see if you connect with the pro. If possible, just try to relax and enjoy your game.

Pitbulls – any kind, often get a bad rap. They are thought of as aggressive and vicious dogs. This could not be farther from the truth, especially with Red Nose Pitbulls. The truth is that with the right training, they are affectionate and loving dogs who are great with people and children. The key is proper Red Nose Pitbull training, so here are a few steps to help you train your pitbull.

The 6 Simple Steps

1. When you first get your pitbull puppy, you are going to have to start training them very early on to curb any aggressive behavior. For that reason, make sure you are aware of the behavior patterns of the pitbull before you get one. You should also talk to a professional pitbull breeder to see what you can learn.

2. Once the training starts, be dominant to ensure the pitbull does not start thinking that it is the alpha dog. Over thousands of years, the pitbull has been bred to be obedient, so it will not take much to ensure dominance over it.

3. The next step in the Red Nose Pitbull training is to get the dog socializing. One of the biggest problems with pitbulls is that they are not socialized and that causes them to act aggressively. When the pitbull is a puppy, take them out to the park to socialize with people and dogs.

4. When you are training your pitbull puppy, make sure you do not use negative reinforcement. Pitbulls do not respond well to negative reinforcement and if you use it, you will only hurt the training process.

5. Instead of using positive reinforcement, shower your pitbull with love and affection. Show them that you love them and that they are a part of your family. This will make the training process easier.

6. The last part of Red Nose Pitbull training is to be patient with the puppy. They are smart, but stubborn and there will be some dominance battles you will have to endure before the puppy is properly trained.

Doctors report that frequent and regular exercise has numerous health benefits to almost everyone and pregnant women are no exception. There are of course risks involved but with planning and regular consultation with your physician, the benefits far outweigh the dangers. Here are a few of the advantages associated with exercising pregnant.

Of course exercise boosts your mood and energy levels which often fluctuate or drop due to weight gain and hormonal imbalance during pregnancy. Studies show it can actually lead to a drop in the risk of postpartum depression. It can also improve sleep, aid in circulation and ease the aches, pains and discomfort especially in the back, muscles and joints that often accompany pregnancy. There’s also the general reduction in excess weight gain as well as a higher likelihood of dropping the weight after delivery.

Exercise builds muscle and endurance which can lead to not only easier labor, quicker delivery and a faster recovery but may even prevent the necessity for the use of drugs and doctors intervention including C-section. It lowers the risk of Gestational Diabetes which can lead to obesity, pregnancy complications and type-2 diabetes later in life, preeclampsia, which can cause swelling, sudden weight gain, headaches and changes in vision and constipation. Even more important are the benefits to the baby’s health including a stronger heart, lower heart rate and more endurance during delivery, which can prevent the use of forceps or other devices.

As always it is essential to consult a fitness professional as well as your doctor before beginning any workout regime during pregnancy however once you have the okay here are a few of the recommended types of exercises to pursue. Walking, swimming, low impact aerobics, rowing and jogging in moderation, also light weight training is a plus but avoid contact sports that include falling or collisions, also high altitude hiking or scuba diving are not suggested.

The American College of Obstetrician and Gynecologists suggests 30 minutes or more of exercise daily as long as there are no medical restrictions. If you’ve been working out prior to pregnancy you should be able to continue your regime but if you have not this is a perfect time to get started! You can begin with as little as 5 minutes, work to 10 then 15, up to at least 30. Take your time getting started and be sure to avoid jumping, sprinting, full sit ups and deep knee bends, strait legged toe touches, exercising while lying on your back, twisting at the waist and holding your breath during any exercise.

There are pregnancy related conditions that may preclude you from working out including low placenta, bleeding, weak cervix or history of early labor, premature birth or miscarriage. Stop working out immediately and consult your physician if you experience headache, shortness of breath, muscle weakness, chest, abdominal or pelvic pain or persisting contractions, sudden swelling of the face or extremities and rapid heartbeat. Also beware of dizziness, nausea, a cold or clammy feeling, a decrease or absence in fetal movement and steadily leaking or gushing fluid.

As always it is important to always stretch and warm up prior to exercise as well as cool down afterward. Never work out at a high intensity for several days then sit sedentary for an extended period.

Don’t under eat. A woman needs an additional 300 calories during pregnancy on top of the calories that the workout burns. Drink lots of water, at least 8-10 glasses a day and get plenty of rest. With all of these things in place you are sure to experience a much more pleasant and palatable pregnancy. God bless and good luck!