26 Points About Getting Back Into Shape After Pregnancy

Pregnancy is a time of change. It’s a time of “new life” and “expansion” - physically, emotionally and spiritually. All women, no matter what age, shape or fitness, experience incredible physical changes during pregnancy. It takes some time to return to your pre-pregnant fitness level and shape. If you are working on getting back into shape after the birth of your baby, it is essential exercise at a safe postnatal level. Consider the following advice

1. Regular exercise after your pregnancy can help you to return to your pre-pregnancy weight more easily, reduce back pain, improve or maintain muscle tone, reduce leg cramps, swelling and constipation and improve sleep patterns. Women who exercise regularly often feel better about themselves and can cope more easily with the demands of motherhood.

2. Appropriate exercises during the first four to six months after the birth of your child include walking, swimming (once bleeding has stopped), post natal exercise classes, water aerobics (low impact to start with) and low impact aerobics. Your fitness professional may be able to provide you with a light weights program that allows you to maintain your posture and does not involve holding your breath.

3. It is very important that your pelvic floor and abdominal muscles have regained sufficient strength before you recommence sport, aerobics, running or heavy lifting. Most women will require a minimum of twelve to sixteen weeks of exercises to strengthen their pelvic floor and abdominal muscles before they return to their normal exercise routine.

4. You can gradually increase the intensity of your exercise program as you feel able to, provided you do not experience any pain or discomfort.

5. Always wear a good supportive bra while exercising – check your bathing costume for support too if you are doing water aerobics. You may wish to wear a bra under your costume.

6. Always maintain correct form and posture during exercise. Use postnatal abdominal muscle bracing, drawing in your pelvic floor and lower abdominal muscles, making sure that you continue to breathe easily. Be aware of your back at all times. To maintain good posture when standing, lift yourself up tall, stand with your lower abdominal muscles drawn in, your shoulders back and gently nod your chin in. Aim to maintain this position regularly during the day.

10. Nothing should hurt! Exercise should make you feel good, gently increase your fitness and be fun. If any exercise causes pain, stop it immediately or advise the instructor if you are in a class. 

11. Always take a water bottle with you when you exercise, even in a pool - dehydration can still occur in water even though you don’t notice it as much. Drink small amounts of fluid regularly before, during and after exercise.

Pelvic Floor Muscles

12. The muscles that make up your pelvic floor provide support for your pelvic organs and help prevent poor bladder and bowel control and incontinence. These muscles are stretched and weakened during pregnancy and childbirth. After you have had your baby, your pelvic floor muscles may be weaker and harder to feel.

13. Aim to start to do pelvic floor exercises within the first few days after the birth to strengthen these muscles again. Even women who have had stitches can do pelvic floor muscle exercises.

14. Choose some activities from your daily routine which will remind you to do your pelvic floor exercises, for example when sitting to feed your baby.

15. If you are not sure you are doing your pelvic floor exercises correctly, a physiotherapist with special skills and training in women’s health can assist you.

16. You should seek the advice of your doctor or a physiotherapist working in the area of women’s health if you experience ongoing vaginal slackness or lack of feeling, vaginal bulging or leakage of urine, wind or faeces after the birth of your baby. Treatment is available to help reduce these problems.

17. Keep up your pelvic floor muscle exercises even after your muscles feel like they are back to normal. This will help them to stay strong and to prevent any problems developing with further pregnancies or as you get older.

18. Sometimes sexual intercourse can be painful after the birth of your baby following stitches due to the scar tissue. If this happens, speak to your doctor and seek treatment from a physiotherapist working in the area of women’s health.

Abdominal Muscles

19. After pregnancy your stomach muscles are stretched and do not protect your back as much as usual. Your lower back and pelvis need to be supported and stabilised by muscles to protect your spine from being injured when lifting, moving and carrying objects, including your baby.

20. Your deepest abdominal muscle layer is like a living corset. It helps to stabilise your spine before any movement or action. This is known as the Transversus Abdominus (TA) muscle.

21. Since the TA muscle stretches during pregnancy, it is necessary to work this muscle soon after the birth to return it to normal function. It takes at least eight weeks after childbirth for your abdominal muscles to regain enough strength to effectively stabilise your pelvis and protect your spine.

22. Strong abdominal muscles support your back and help prevent the development of low back pain. Going back to sport before the abdominal muscles stabilise and support the spine properly increases the risk of a back injury.

23. The pregnancy hormone Relaxin, which softens your joints, still has effects after the birth, which may increase the risk of injury. ‘Pick up’ your pelvic floor and draw in your abdominal muscles when lifting and maintain good posture.

24. Sit-ups and curl-ups do not work the TA muscle correctly. Stomach curls and crunches should cease as soon as you are pregnant and should not be performed until your deeper abdominal and pelvic floor muscles have regained their strength after the birth. Your physiotherapist or fitness professional can help you learn pregnancy and postnatal abdominal bracing exercises to provide support to the baby during pregnancy and to tone your abdominal muscles up after the birth.

25. Effective exercise for restoring the TA muscle after childbirth can be fitted into the daily routine of caring for a new baby more easily than making time to do sit-ups, which do not promote the stability of the spine.

26. A range of postnatal abdominal muscle exercises are available – choose the level that is right for you.

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An extremely efficient natural therapy

Hirudotherapy is a type of therapy using medicinal leeches to treat and prevent a number of diseases. The name derives from the Latin word 'hirunas', ie, the leech.

The use of leeches in therapy dates back to ancient times. There are records that have been used 5,000 years ago in ancient Egyptian medicine and included in the first textbook written by Western medicine Hippocrates - widely considered the "father" of Western medicine.

There are over 300 species of leeches, but only two of them out hirudin - a multi-enzyme with many proven therapeutic benefit - in their salivary glands. These species are used to exist only in North America and Eastern Europe, where the therapy developed for use in public hospitals. But the therapy is also beginning to develop in Europe.

Leeches are used in high specialized plants, ensuring safe and hygienic use.

Hidurotherapy is effective against many diseases, including cardiovascular problems such as hypertension, varicose veins, thrombophlebitis, varicose ulcers, hemorrhoids, but also prostate problems, edema, arthritis, uterine fibroids and ovarian, liver disease, high cholesterol, migraines, problems skin, etc., while promoting lymphatic drainage and blood cleaning and polishing. It is completely natural, safe and effective.

It is important that is performed by a qualified therapist and proof of his / her certification should be required. In Portugal, there are only three qualified hirudotherapists.

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How to lose weight naturally and quickly

12 Tips How to Lose Weight Fast Naturally,In this video you're going to learn natural weight loss methods , diets and kind of food you have to eat for fat loss and what kind of exercices to do for losing weight fast and natruly

How to Lose Weight Naturally and Fast12 Tips How to Lose Weight Fast Naturally,In this video you're going to learn...
Posted by Medicationtime.net on Wednesday, July 8, 2015

How to lose weight fast for teenage girls and women, what is the fastest way to lose weight, how many calories should I eat to lose weight ,what workout should i do?.

Discover effective tips to lose weight fast and best weight loss diet.
ways to lose weight fast? Is it possible to lose weight fast at home naturally? Losing weight is something that is really challenging , however you can lose weight fast if you know the secrets to it so watch this video to know how.

Video Transcription:

1. Make up Your Mind.
This is very important. If you make half-hearted efforts to lose weight, you are never really going to succeed. So develop a strong determination, that is what you want and you will do anything it takes to achieve your goal.

2.Stop eating all simple carbs.
such as flour, sugar, starchy vegetables like potatoes, and most grains. These foods cause blood sugar to spike and the pancreas to release insulin to turn all that excess sugar into fat. This is very important do to for losing weight.

3.Increase your water intake.
Eliminate soda, sweet teas, highly sugared coffee drinks, processed fruit juices and alcohol. Instead, drink water. It can help flush toxins from your system. Several studies recommend that women consume 2.8 quarts of water and men consume 3.9 quarts every day.

4.Increase your fiber intake.
Fiber helps you to cut your food cravings and act as natural appetite suppressant. Also most of the fiber rich foods are low on the fat content

Try to eat at least 5 serving of fruits and vegetables per day. Fruits that are high in fiber include apples, bananas, strawberries, citrus fruits, prunes, pears and tangerines.
Switch to whole grain or whole wheat bread. White bread is low in fiber.
Switch to a high fiber cereal or oatmeal for breakfast. Some cereals that are high in fiber include Raisin Bran, Cracklin' Oat Bran, Grape-Nuts, All-Bran and Fiber One.
Make sure to include peas, beans and legumes in your diet. Foods that will help you add these to your meal plan include: lentil soup, bean burritos, chili with beans, split pea soup, 3-bean salsa, and refried beans.
Switch from regular pasta to whole wheat pasta, and from white rice to brown rice.
Choose high fiber snacks, such as popcorn or whole grain crackers, instead of candy bars or other high-fat, sugary foods.

5.Increase Your Metabolism -- Eat 5-6 small meals every 2-3 hours daily. It has been scientifically proven that by eating frequently, you will raise your body's natural metabolism. That means your body will burn more fat naturally. And You become a fat burning machine all day long.


6.Eliminate processed foods.
Such as burgers and Pizza, cakes, pastas, and get more good carbohydrates such as oats, brown rice and jacket potatoes to ensure that your blood sugar levels are kept even and you have plenty of energy.

7.Don't eat at nights.
At nights the body prepares itself for sleep and it naturally begins to slow down. So you are more likely to gain weight when you eat at nights because your metabolic rate slows down and you are no longer active so you don't burn many calories. So avoid eating food after 9 pm.

8.Exercise Everyday.
Do aerobic exercise four to five days a week. Several studies show that aerobic activities cause your metabolism to stay at an elevated level for a period of time after you have finished exercising.
9.Running (link) running Every day is best, but try to run at least 3-4 times a week. If you are lacking motivation, join a running group or ask your friend.

10.Bicycling
Get out and ride a bike, but remember to pedal fast. Riding your bike around the track, or on a dirt track in your neighborhood, can burn as much as 500 to 1,000 calories an hour.

11.Squats.
Do about 2-3 sets of 20-30 repetitions. These are important because they target the buttocks and leg muscles. These are the largest muscles in our bodies.

12.Jumping rope.
can be a fun exercise and extremely efficient in not only helping you to lose weight, but to give you coordination, build your leg muscles, and help your cardiovascular system.
13 and finaly .Stay Motivated. And Measure Body Fat. Every 2 weeks using a fat caliper
Shoot pictures of yourself every 2 weeks: front, back & side. The side pictures will show the most change.

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