20 WAYS TO GET FIT IN A WEEK

It may not always be feasible to hit the gym when we plan but there are plenty of other ways to keep in shape.

1. Stretching  is important element of exercise that many simply ignore. Stretching before exercise can prepare the body for the stress about to come and also help prevent injury after you finish.

2. Try Pilates for core strength. The core is the foundation of all movement, from day to day activities and dance to playing sport, and posture. This results in enabling you to exercise with less risk of injury, further promoting weight loss results.

3. Spice up your life. Add thermogenic spices such as turmeric, ginger, chilli or cayenne to your cooking or herbal teas. These spices help to promote thermogenesis and fat metabolism and should speed up any weight loss results.

4. Go hiking. Often over-looked but hiking is an ideal activity for endurance as it works the largest muscle group - your legs, which in turn helps work the whole body.

5. Don't stand still. Walking up escalators is an Incidental exercise that will enable you to increase the number of steps you take per day. The average recommendation is approximately 10,000 therefore if you have more weight to lose, walking is the best way to get you on the road to results.

6. Deliberate inconvenience. Making life less convenient will provide you with natural exercise and fat-burning activities. Try parking the car away from the shops and walking or cycling to work.

7. Cycling is a great way to exercise, burn fat, tone muscles, and work the heart. Plus it can get you off the sofa and into the great outdoors with the whole family and get a workout at the same time.

8. Use shopping bags like hand weights. Although you may feel a little silly this is perfect for the biceps and doing a few 'reps' with them can help lose those bingo wings.

9. Housework. Normal considered a chore, but with the right mindset it will also raise your heart rate, help with flexibility and give you a nice sense of achievement.

10. Try yoga as it improves flexibility, balance, mobility stamina and strength as well as increasing
cardiovascular performance. An inability to lose weight may stem from stress issues and lack of sleep. Yoga may ease this and promote a better sleeping pattern.

11. Play sport (especially high intensity activities such as squash or tennis). Group sports can be motivating and provide a sense of belonging to a team, in turn providing an extra sense of achievement and motivating you to go further and expand your fitness goals.

12. Get a gym buddy for extra motivation. Working out with someone means you are less likely to cancel on your fitness routine, it also makes it more of a social occasion, therefore more enjoyabie.

13. Lift weight to lose weight. Resistance exercise is vitai to fast-track your weight loss results. it iieips develop lean muscle which wili allow you to burn fat more efficiently, even after you've finished.

14. Get in the garden. Gardening, especially digging, uses your muscles in a different way, proving you don't need to go to the gym to get fit and lose weight.

15. Drink dandelion tea. This is a liver tonic and will eliminate excess fluid, helping the body to burn fat and to reduce bloating. One to two cups per day should do it.

16. Swimming is another activity that can be done with friends or family. It uses majority of musclie
groups in the body helping to promote a lean physique and it can be done all year round, so there's no excuses!

17. Use the stairs. Step up wherever possible, either at home, at work or out shopping. If you want a great looking butt then this is the key

18. Sun warrior plant-based protein is a heaithy protein
powder. It can be used as a meal replacement tool as a way of reducing your calorie intake and it's jam- packed with amino acids, meaning you're getting the right nutrients, making you feel fuller for longer.

19. Write a diet and fitness diary. This is very important for you to be able to track your activities and it means you know exactly what you've eaten, so you can make changes accordingly. Many people fall to lose the weight they want because they eat more than they think and move less.

20. Try high frequency vibration training to help with toning and definition. You don't need to use this type of training every day; often results can be achieved in as little as five minutes per day due to the intense nature of the muscle activation.

6 WAYS TO RESHAPE

1. GET THE DIET RIGHT

There are various diets available to choose from, and each serves a purpose and has worked for many women. Two of these include:

• Some people use the more common approach of 5-6 meals a day with low GI carbohydrates and lean, low-fat portions of protein and vegetables. With this plan it is imperative to be in charge of your portion
control. Another easy mistake to make is going a bit overboard on the snacking between meals. Remember, too much of a good thing is also bad.

• Others prefer the low-carb, high-fat approach, which has the potential to deliver equally impressive results. The key with this diet is sticking to the plan. Having “just a few extra” carbohydrates or “some sugar” here and there nullfies the insulin-controlling effects of the diet. At the recent Discovery Vitality Summit Prof. Tim Noakes was very strong about this point. This diet has not been tested long-term though, and the verdict is out on the long-term health benefits. Just remember that fat, while it may make you feel fuller for longer, is very high in calories. At the end of the day, reducing calories over an extended period of time results in weight loss.

2. WEIGHT TRAINING


By now most of our readers should be over their fear of lifting weights. Lifting weights does not make you
big and butch just like that. If it were that easy every man who lifted weights would look like that, and men have far more testosterone. Lifting weights has a few benefits for women:

• Lifting weights builds lean muscle. Lean muscle is your friend and not your enemy. Muscle is metabolically active tissue, meaning it uses calories just to exist. This means that the more muscle you have the more fat you burn. In addition to the fat-burning effects of a raised metabolism, muscle is what shapes the body and makes the sought-after tight curves of the bum and thighs.

• Weight training is hard work and doing it burns a lot of calories. In addition, there is a phenomenon known as Epoc (excess post-exercise oxygen consumption), which is better known as the ‘afterburn’ effect. It takes energy (calories burnt) to bring your body back to a state of rest – a whole host of metabolic actions need to take place. Once you have finished the workout you continue to burn calories for up to 48-72 hours after the session, depending on how intense the session was.

3. METABOLIC CONDITIONING

If you have ever done boot camp, some CrossFit classes or high-intensity classes in your gym then chances are you have experienced this type of training. Basically you are doing resistance exercise (either weights or bodyweight) for timed circuits in rapid succession with little rest. So, for example, a metabolic conditioning circuit could look like this: burpees, TRX rows, kettlebell swings and push-ups; each exercise done for 45 seconds with a brief 15-second break while moving to the next station and then doing the next exercise. After all four exercises are completed there is a longer rest, such as 90 seconds, before it all starts again. This is done four or more times. The benefits of metabolic conditioning include the same benefits of weight training, plus the added benefit of the energy expenditure associated with cardiovascular exercise. These sessions are short and brutal for working up a sweat and adding some lean muscle tissue. muscle tissue.

4. CHOOSE WHOLE FOODS

Stay away from processed foods. We have all heard it before and it is the number one cause of the obesity problem in westernised societies. These foods are packed with preservatives, salt, trans fats and sugar. It really is not worth it. Whether it’s fast food or processed meals in the supermarket – why undo all your hard work? Eat whole, and as far as possible, single-ingredient foods. Fresh meats (such as beef, chicken, fish), fresh vegetables and fruit, legumes and seeds, and carbohydrates such as sweet potatoes and butternut are best. Rice is also fine. Basically, you want to eat food that is as close to how it looks when it was harvested.legumes and seeds, and carbohydrates such as sweet potatoes and butternut are best. Rice is also fine. Basically, you want to eat food that is as close to how it looks when it was harvested.

5. SET GOALS

How do you know which direction to walk in when you have no idea where you are going? Set both short-term and long-term goals. This way you are able to have small milestones as well as big ones to aim for. Most importantly, set S-M-A-R-T goals.Specific: Your goals must be specific to your needs and desires.Measurable: Set your goals so that you can measure them with health assessments, body composition measurements, scale-weight measurements, photographs, fitness levels and strength.Attainable (action-oriented): Make educated goals. Do your research and speak to a professional. Create a goal or goals that are attainable.

Realistic: The goals you set for yourself should be realistically attainable in terms of magnitude, and your available time and resources.

Time-bound: Set a deadline. There is no better way to defeat procrastination than by having a deadline that is set in stone.

6. BE ACTIVE

Losing body fat means that you need to burn more calories, and specifocally burning these calories at a very low intensity will mean that you tap into your fat stores. So, how do you do this? You can wake up very early every day and do an hour of low-intensity cardio like a fitness model. If you have the lifestyle and time to do this, then fantastic. However, many of us don’t, but that’s no reason to despair. Take the steps at work, park at the end of the parking lot, walk the dogs, take the kids to the park and basically try too be as active as possible. After all, every little bit counts. At the end of the day, besides the benefit of burning a few extra calories, this kind of habit will add fitness and vitality to your life that money just can’t buy.

THE FIT GIRL'S GUIDE TO PROTEIN

It’s a no-brainer that protein helps you stay lean and strong, but maybe you’re unsure exactly just how much you should be getting to reach your current fitness goals. Your gym buf boyfriend recommends one thing, but your nutritionist says another, and that article you just read online tells you something else altogether. We’ve got the real scoop on protein, including why you need it, the best types to choose, and the amount you should consume to look and feel your best.

Building Block Basics

Protein’s main function is to build and repair the body’s tissues, including muscles, plus synthesize hormones  and enzymes. Since protein is constantly being broken down, it’s vital to consume this all-important macronutrient at every meal, and especially after strenuous workouts. Protein is made up of two groups of 20 amino acids, including both essential (your body doesn’t make them, so you can get them only from what you eat) and non-essential (your body synthesizes from other compounds such as fats and carbohydrates) aminos. They can be further broken into two classes, complete and incomplete. A complete protein has the full essential amino acid profile in the correct ratios; an incomplete protein lacks one or more essential amino acids.

How much protein do I really need?

The RDA suggests 0.83 grams of protein per kilogram of  body weight for the average woman (about 53g for a 140-pound woman). But a bodybuilder or active recreational athlete needs a bit more—between 1 and 2 grams per kilogram of body weight, according to the National Academy of Sports Medicine (NASM). For an active woman who weighs 140 pounds, that’s about 64–127 grams daily.

Does it matter when I eat it?

Since your body is always repairing and building tissue, you need to constantly replace your protein stores. Otherwise, you’ll start to break down protein from muscle to make glucose for fuel. Aim to consume 4 to 5 ounces (or 25–30 grams) of protein every 2.5–3.5 hours (about five to six times a day). Great sources include eggs, milk, meat, fish, poultry, cottage cheese, Greek yogurt, quinoa, amaranth, bulgur,  tofu, and combinations like beans or lentils and rice (which together make complete proteins). A balanced lunch might be 4 ounces of grilled chicken over salad with a rainbow of fresh vegetables; an energizing afternoon snack might include 6 ounces of Greek yogurt or ¾ cup of low-fat cottage cheese with some nuts and fresh berries.

Is it possible to get too much protein?

Yes. Your body can absorb only about 30 grams of protein (4–5 ounces) at a time, so if you take in more than that, you’ll store the excess as fat.

Following a high-protein diet (one where protein makes up more than 40% of your daily total caloric intake) can also put a strain on the kidneys, which have to work harder to remove the by-products of protein digestion. For every gram of protein consumed above 2 grams per day, about 1–1.5 milligrams of calcium is also excreted, which leads to loss of bone density. Aim for macronutrient ratios of no more than 40% protein, 30–35% carbs, and 25–30% fats.

Can protein help me lose weight?

Yes. Higher-protein foods require more work as your body breaks them down to use for fuel, so you’ll naturally burn more calories to digest them. Plus, high-protein foods help you feel fuller longer, so you’re less likely to snack or overeat. Research published in the American Journal of Clinical Nutrition also shows that higher protein intake (about 30–40% of the diet) helps to boost levels of the hormone leptin (the so-called satiety hormone), while reducing levels of the hunger hormone ghrelin, helping you stay satisfied after meals or snacks.

What if I don’t get enough protein?

Your body uses its own muscle stores for fuel when there’s a lack of protein. That’s especially bad when trying to build lean muscle. To get the gains you want at the gym (and recovering post-workout), consume either complete amino acids (like dairy or meat) or a combination of incomplete (such as rice and beans) at every meal and snack.

AT HOME FITNESS

There's no real substitute for a well-equipped  gym or fitness center when it comes to getting a good workout. However, there are times when going somewhere to work out for an hour is simply too inconvenient. The option is to skip your workout, or adopt  fitness  at home routine for those days when time
doesn't permit you to take a break. Contrary to popular myth, maintaining your personal fitness at home is a lot easier than most people think.

The first hurdle most people face when wanting to maintain a fitness routine at home is staying focused and maintaining discipline. It's easy to concentrate on your workout when you're at the gym or fitness center. You're there to work out, the equipment is there, there are no distractions, and you may even have a trainer who's task it is to see that you stay focused.

Fitness at home is a whole other story. First, you need to be disciplined enough to set aside time to work out, and then actually do it. Distractions are another problem when trying to maintain a fitness routine while at home. It's hard to ignore a ringing telephone, crying child or the dog scratching at the back door and concentrate on you work out.

The next hurdle to overcome is a lack of equipment. Few people are fortunate enough to have a fully equipped home gym, so home fitness efforts have to be maintained using what is at hand and tailoring exercises to suit what's available.

For example, most homes have at least one set of stairs, and even if they comprise only a couple of steps that's enough to do stair climbs. Push-ups and stomach crunches can be done anywhere, as can an aerobics workout. If the weather is not suitable for a run, running on the spot inside is as good a cardio workout. Yoga  is another exercise that can be done while watching television. A set of dumbbells and a chair are all you need to work your biceps and triceps. Squats work the leg muscles, and the list goes on.

A well thought out exercise plan and a few pieces of equipment could approach the results attainable at a gym. However, fitness at home should be mixes with workouts at a fully equipped fitness center. The wide  array of equipment, as well as the environment itself, tends  to make for a better overall workout. Fitness  at home should be  considered as more of a physical maintenance program for what gym visits aren't possible, rather than a substitute for proper gym workout.

TYPES OF EXERCISES IN A FITNESS PROGRAM

Exercises are essential to ensure that the  fitness levels are maintained. A body is said to be physically unfit and unhealthy if the body does not indulge in the required level of physical activity. Exercises not only make the body active but also ensure that the body’s immune system and the metabolism are improved. Most people are very health conscious these days and they indulge in different types of fitness programs to make sure that the required level of physical  fitness  is maintained.

There are different types of exercises that must be included in a  fitness  program. Aerobic and anaerobic exercises must both form a part of a fitness program. Aerobic basically means with oxygen and anaerobic means without oxygen. Aerobic exercises are the ones which have a positive impact on the cardiovascular system of the body. These are low intensity exercises which must be indulged in by all people. For beginners,
these are the best exercises as they form a base for exercising for a long time period. These exercises tone the body and muscles and condition the heart in a manner that the  fitness  levels get improved.

In anaerobic exercise muscles make use of glycogen from carbohydrates. When glycogen is burnt in the absence of oxygen, it gives off lactic acid which causes muscle fatigue. This means that when a person indulges in anaerobic exercises, he gets  tired very easily.  That is why anaerobic activity is limited to short durations and include activities like sprinting and weightlifting.

It is important to incorporate both types of exercises in a  fitness program as both have their own benefits. Aerobic  exercises have their health benefits in the sense that it makes the heart and the body strong. Anaerobic exercises on the other hand burn the extra calories and fats that a person has.

HOW TO CHOOSE A FITNESS CLUB?

Fitness is important for everyone these days. People want to stay healthy so that they can live a longer life. There are many ways which people undertake to ensure that they remain physically and mentally fit. Many people undertake exercise regime to ensure that they can stay healthy. For many people, exercising means that they need to join a fitness club as they believe that it is where they can exercise the best.

Since there are many  fitness  clubs that a person can choose from making the right choice often gets difficult. There are many factors that need to be considered when choosing a health club. One main factor is the location of the club. It must be ensured that one chooses a fitness club that is easy to reach and within a convenient distance. When choosing a health club, it is also essential to try the equipment at the fitness club so that one can be assured of the fact that one gets the best. One must never join a club without trying the equipment so that it can be checked that the equipment is well maintained.

One must also make sure that the  fitness  club that one chooses is the one that has all the necessary things that are required for exercising. This means that the club must have a personal trainer, facility for aerobic exercises and also a person who can assist the people when they are exercising. One must also make sure that the club chosen is the one where the staff is helpful. In addition, one must make sure to choose a club where one does not have to pay a hefty amount. One must make sure to know about all the costs and other expenses that are included in the membership fee. This is essential to ensure that one gets the best services at the most reasonable cost.

HOW IS PHYSICAL FITNESS BENEFICIAL?

Physical  fitness  refers to the ability of the body to indulge in physical activity. In other words, a body which is unable to indulge in physical activity for a specific time period is said to be physically unfit and the person is said to be unhealthy. It is important that the required level of physical  fitness  is maintained so that  the body is benefited in a positive manner. Physical  fitness  has many positive impacts on the health and body of a person.

If the required level of physical fitness  is maintained, it affects the mood of a person in a positive manner. When a person indulges in physical activity to stay fit, certain brain chemicals are stimulated that improves the mood of the person and leaves a person happy. Thus when one is physically fit, one is happier and more confident about oneself. Physical activity also boosts energy. Regular physical activity improves muscle strength and boosts endurance. Exercise and physical activity deliver oxygen and nutrients to tissues and help cardiovascular system work more efficiently and when heart and lungs work more efficiently, one has more energy to work. Regular physical activity can help one fall asleep faster and deepen the sleep.

Physical fitness also ensures that the body’s immune system gets improved. It ensures that the person does not easily catch diseases. When a person’s immune system is strong, one  is able to fight against a large number of diseases including the ones which are dangerous ones like cancer, diabetes and even stroke. Thus a person who indulges in regular physical activity is able to live a longer and healthier life. In addition, a person who is physically fit is able to control the levels of good cholesterol and fight against bad cholesterol and thus they have healthier hearts and can fight against stokes.

HOW IMPORTANT ARE EXERCISES FOR FITNESS?

Fitness both physical and body are essential in today’s world for ensuring that a person can lead a long life. These days, most people lead a life wherein the lifestyle has made everyone very lethargic and glued to one place. For most people, physical activity is almost missing. This has lowered the level of physical fitness that one has and has also affected the overall health of people. Thus, to maintain the required level of  fitness, exercises have become very essential.

Exercises make a person’s body active and release the required energy so that a person can stay active for a specific time period. If a person does not indulge in exercises, he does not get the necessary energy and fails to remain active; thus the physical fitness  level is lowered in the person. This also makes the person bodily unhealthy. If one does not indulge in exercises, one is not able to burn the extra calories that are taken in food. This means that a person starts gaining extra fats and the physical and body  fitness levels get reduced.

When a person exercises for maintaining the required fitness levels in the body, the various systems of  the body are also affected in a positive manner. The person’s immune system also improves and so the body is able to fight against a number of diseases which otherwise affect the health and fitness levels of a person in an adverse manner. In addition, exercises also ensure that a person’s muscles get strengthened and the body develops flexibility. The cardio vascular system and the functioning of the heart also improve. Also, the metabolism rate of the body is improved and the person’s body is able to burn more food in a more effective manner. One can indulge in various types of exercises to ensure the required fitness levels.

ESSENTIALS OF A FITNESS PROGRAM

Fitness has taken priority in the lives of people these days. This is because people have become very health conscious and want to live a healthy and long life. However, the lifestyle that people lead today is the one which does not ensure the required health and  fitness  levels. The level of physical activity for most people these days is very low and that is why people ensure that follow a fitness program so that they can maintain the required physical and health fitness levels.

In a fitness program, most people are made to exercise so that they can stay healthy. However, most people do not know that a good program needs to have a few essential characteristics. This is to ensure  that the  fitness  program is beneficial for the person indulging in it. One of the essentials of a health program is the fact that it must include a balance of all types of exercises. A good health program must include aerobic exercises, endurance conditioning, muscular exercises and also flexibility exercises. A good mix of all these types of exercises ensures that a person gets to exercise in the right manner so that the required body activity takes place and the required energy levels are released in the body.

Another important aspect of a good fitness program is the intensity. One must be able to exercise at a comfortable pace. If one cannot exercise at a comfortable pace, it means that the program is doing more harm than being beneficial for the person.  An exercise program must also include strength conditioning. The program must include exercises for every major muscle group of the body. It is also important that every session of the exercise program lasts for at least 20 minutes so that it can be beneficial for the person exercising. 

A good health program must include aerobic exercises, endurance conditioning, muscular exercises and also flexibility exercises. A good mix of all these types of exercises ensures that a person gets to exercise in the right manner so that the required body activity takes place and the required energy levels are released in the body.

EFFECTS OF PHYSICAL ACTIVITY ON FITNESS

A body is said to be physically fit if it can indulge in physical activity for a specific time period. If a person is not able to make the body do work or indulge in physical activity for a certain time period, the person is said to be physically unfit and the  fitness  level of such  a person is said to be low.  However, it is essential to ensure that physical  fitness levels are maintained in a body so that the body can get the required energy and also so that the body functions in a proper manner.

One of the best ways to ensure that a  body indulges in physical activity is to exercise. Exercises ensure that the body gets the required energy to do work and also makes sure that the required fitness levels are maintained. There are many benefits of physical activity on the body and physical fitness of a person. When one indulges in physical activity, the body weight is controlled. This is because when a body indulges in physical activity, it is able to burn calories that a person takes in. In turn, the body gets energy in sufficient quantity  so that it can indulge in the required levels of physical activity.

One of the benefits of physical activity on fitness is the fact that it improves the immune system. When a person indulges in physical activity, the body’s immune system is affected in a  positive manner and also the cardiovascular system is improved. A person who indulges in physical activity on a regular basis is able to fight against a myriad of diseases including stroke, diabetes and several other  diseases and health problems. Physical  activity also help  one to control cholesterol levels and also build stronger  muscles and fights against several problems which may have adverse effects on the health and fitness.

PRENATAL FITNESS - BENEFITS MON& CHILD

Exercise during pregnancy is not only imperative to keep a mom-to-be fit and healthy, but it can also benefit the child’s lifelong health. This is according to recent research from the University of Virginia School of Medicine, which determined that exercise during pregnancy has a distinct molecular consequence on the unborn child that essentially allows the child to be more fit.

Other studies have shown that maintaining a healthy weight during pregnancy is tied to preventing childhood  obesity, which has reached epidemic proportions in many  countries, including the US. Of  course, prenatal fitness is also an imperative for the budding  mom’s own health with respect  to both her physical and  emotional well-being.

That said, while most understand that maintaining a pregnancy fitness regimen is beneficial, many women harbour erroneous fears and misconceptions about prenatal exercise or simply don’t know the  best way to go about integrating  fitness into their daily lifestyles— both of which undermine and inhibit a pregnant woman’s opportunity to optimise her health and fully enjoy the experience.

To help moms-to-be (with no applicable medical complications) gain expert-based knowledge and  innate coni  dence relating to their fitness choices, below prenatal  lifestyle expert, Amy Grifith—star
of the Prenatal Yoga Workout DVD— offers eight tips and truths to give direction, debunk myths,  and provide overall peace-of-mind to foster a fit, healthy and happy nine months.

Start now!

If a woman becomes pregnant and has not had a structured fitness routine beforehand, she can certainly start now – and should since exercise develops muscle tone, can help prevent gestational  diabetes, aids in digestion and can help lower blood pressure. Just be sure to begin with some gentle forms of exercise. As the due date approaches, remaining active can also encourage the baby to move into proper position for birth. Even activity as simple as walking is hugely beneficial to a pregnant woman. She can even run, bike, dance and strength train as long as it still feels safe for her body. Whatever modality of exercise she  decides to engage in, it is always of utmost importance that she listen to her body and recognise individual limitations.

EXERCISE TO RELEASE ENDORPHINS

Exercise not only has countless physical beneifits, with keeping muscles toned, maintaining  healthy body fat levels, and improving cardiovascular health among them, it  also releases endorphins  that can help boost mood, improve self-esteem, reduce anxiety and depression, decrease stress, alleviate pain and  improve sleep. All of these can greatly enhance the lifestyle of a  pregnant woman, helping her to enjoy the overall experience.

Ab exercises

Pregnant women still have bs and will benefit from strengthening them ahead of their delivery date. Exercising abs and the entire group of core muscles will help prevent back and posture problems caused by the  growing stomach, will make pushing more ef  ective during labour, and will  help the new mother recover quicker. For example, a pregnant mother in her second and third trimester will mainly  be working her transverse abdominus, which wrap from front to back like a  corset, as well as the obliques. Keeping  these muscles toned and active will help them to return to their pre-pregnancy  state far sooner.

Abdominal exercises during pregnancy can also reduce the risk of  abdominal separation, which can lead  to other physical ailments. Beforehand, be sure to research the safest types  of abdominal exercise for the various trimesters and execute them with  proper form.

ABDOMINAL BRACING

Note: Never perform abdominal crunches in a supine position in your third trimester.  An alternative is to perform the abdominal bracing move: Suck your tummy in towards  your spine. Hold for 6 counts and relax for 2 counts. Repeat.

CARDIOVASCULAR EXERCISE IS OKAY

The old theory of not allowing your heart rate to exceed 140 beats per minute is no longer supported  by the medical community. There is about a 50% increase in blood l  ow  when a women is pregnant, so the  heart works much harder to deliver all of these nutrients throughout  the body, especially to the placenta.  While a pregnant woman who is exercising may tire out more quickly,  there is no evidence that such  exertion is harmful to her baby. The general rule of thumb is if a pregnant  woman can continue to hold a  conversation while performing an exercise routine, then she is in a cardiovascular safe zone.

SET A FITNESS MANTRA

A mantra is a positive intention – a word or phrase that you come  back to daily to ‘check in’ and  be reminded that everything  is okay and on course. Setting a  mantra will help you to trust your  body, and accept the changes that are occurring physically. It can also help to quiet down the ego and encourage you to slow down and even accept the temporary i  tness limitations. This is a key lesson to reiterate throughout pregnancy and can help to keep the pregnant woman safe while exercising. Some mantras are, “I accept,” “I trust,” and “I am strong”. These positive reminders carry throughout the pregnancy and the birth of the baby.

MASSAGE TO RECOVER FASTER

A carefully delivered massage from a prenatal massage specialist can alleviate pain in various parts of the body that can be caused by too much physical activity – exercise and otherwise. Massage stretches and loosens muscles that become tight as baby grows and the as the woman’s body changes. Massage will also benefit the pregnant woman as it relieves tension. A pregnant woman’s low back pain, headaches, sciatica and swelling can all be eased by a trained massage therapist. When her body feels better she is able to continue to keep herself healthy with regular exercise.

Try yoga

If you successfully conceive then it is important to follow all the basic pre-pregnancy measures in addition to the following:

Yoga is not just about gaining strength and flexibility, and finding calm in moments of stress; it also helps slow down our busy lives. Prenatal yoga is also a very safe form of exercise. Executed with the use of props to support the pregnant woman as baby grows, the mother can maintain the standard yoga poses, but in a modified way. Prenatal yoga also teaches the powerful connection of breath and movement, encouraging the woman to let go of tension trigger points in her body. All of these elements combine to cultivate a deeper understanding of how the woman’s body moves and what she can do to relax in an uncomfortable situation, both physically and mentally. Many of the elements of a prenatal yoga class can be used by the mother as she moves through labour and delivery, including poses to ease labour pains, breathing techniques, and meditation.

Meditate to de-stress

When employed in combination with a fitness regimen, a pregnant woman can reap the rewards of both physical and emotional health. Pregnant women can quiet down fears and release them through the practice of meditation. When the mother lets go of fear it opens her up to having a positive pregnancy and birth. Labour and delivery are certainly a physical experience, but many women say it is 90% mental. Allowing oneself to move inward and ‘step out of your own way’ gives the body permission to do exactly what it knows how to do: birth baby! Meditation enables the mom-to-be to mentally surrender while exercise gives her physical strength and confidence.

STRONG BODY, STRONG MIND

FROM WARDING OFF DEMENTIA TO RELIEVING ANXIETY AND DEPRESSION, EXERCISE IS THE HEALTHIEST KIND OF BRAIN MEDICINE.

The beneficial efects of exercise on your brain are physiological and psychological. But let’s start with the basics: blood flow. “There is recent evidence that people who get more physical activity get more blood flow to the brain,”. That’s important because in older adults, reduced blood flow to the brain may be a risk factor for cognitive decline.

You may work out regularly because it makes you look good, but the benefits are greater than that. “I had a mentor who used to say that if we had a pill that did what exercise did, it would be the  most prescribed medicine in the world”

Use It or Lose It

“When you exercise, it challenges the brain,”. Brain cells respond to the challenge by enhancing their ability to cope with stress. “There is good evidence in animals, and some in humans, that exercise actually improves cognition,”. This is because when you exercise, it stimulates your brain to produce a protein called brain-derived neurotrophic factor (BDNF).

BDNF has been the focus of a flurry of recent research activity. “We know that  BDNF can enhance cognition,”. “In animals, if we disrupt the ability to produce BDNF, it causes learning and memory problems.” It’s unclear how quickly it’s produced — for example, if just one bout of exercise produces it.  That question continues to be studied.

One of Mattson’s colleagues, Henriette van Praag, Ph.D., recently discovered that exercise can stimulate the  production of new nerve cells from stem cells in the brain. When the stem cells  get the right signal — like exercise — some start forming more neurons, and these new neurons can connect with  existing neurons. The more neurons you have and the more connections you have among them, the stronger you’ll be in learning and memory.

Exercise and Anxiety

Anecdotally, we know that exercise makes us feel better, lightens our mood and reduces anxiety. Mattson coached his kids in cross-country, he says, and it was always obvious their moods were  better during the season than ofseason. But it’s more than that because it turns out that BDNF is also involved  in mood regulation. In fact, the most  commonly described antidepressants all increase BDNF levels in the brain. So  there is a connection between exercise, BDNF and improved mood.

It turns out that exercise also may be an efective form of treating anxiety. Preliminary evidence suggests that the physiological symptoms you experience when you exercise  can act as a form of “exposure” to the  symptoms people with panic disorder experience (such as a heart-rate increase). “When you expose someone to the symptoms, you teach them how to have better control,” he says.

There’s a lot more to learn, but it’s already clear that exercise forges a  mind/body connection unlike anything else at our disposal.