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May 11, 2017 by Victoria Santalesa

Your Diet May Help Regulate Your Mood

Normally, eating when stressed is ill advised. The term usually brings to mind the image of someone who has just had some shocking news running frantically to their freezer in search of the curative pint of ice cream. He/she gorges greedily, only to awaken the next day not only to find their troubles still very much present, but an additional five pounds added to their body weight.

However, what if you learned that eating actually can relieve stress? You just need to make sure that when you open that freezer, you reach for the frozen grapes instead of the vanilla swirl.

The Anti-Stress Benefits of Fruits and Vegetables
You may know that fruit and vegetables are packed with vitamins and nutrients, but did you know that they might also help to ease stress, anxiety, and depression. A recent study examined diet of 60,000 Australians aged 45 and up, only to reveal that those who had 3-4 servings of fruits and begins a day had 12% less psychological stress than those who had just one. Those who got five to seven servings had an even bigger reduction in stress, showing a 14% reduction as compared to the single serving percentage.

Ladies Only?
However, the researchers found that in a study based on a 10 question comparative survey focusing on anxiety and depression between the years of 2006 -2008 and 2010, males subjects did not show the same results. Says study co-author and University of Sidney PhD student, Binh Nguyen, “We found the fruit and vegetables were more protective for women than men, suggesting that women may benefit more from fruit and vegetables.” The questionnaire revealed that women who consumed 5 to 7 portions of vegetables and fruits experienced a 23% reaction in stress levels in comparison to ladies who only ate 0-1 portion. Two portions produced a reduction in stress of 16%.

Happy woman

More Work To Be Done
While you may not want to wait to start consuming more fruits and veggies, the authors of the studies do stipulate that there is more work to be done before any definite conclusions can be reached. They state that while the intake of fruits and vegetables may reduce the stress levels in middle-aged and older adults, the link between the diet and psychological distress requires further investigation.

Health Benefits of Fruits and Vegetables
But while we wait for the final verdict, keep eating those veggies and fruits. The mental health charity “Mind” says, “Vegetables and fruit contain a lot of the minerals, vitamins, and fiber we need to keep us physically and mentally healthy. Eating a variety of different-colored fruits and vegetables every day means you’ll get a good range of nutrients-several portions of the same type of food won’t be so good for you.”

As for choosing the best fruits and veggies: tomatoes, bananas and mushrooms top the list for their high potassium levels which are “essential for your whole nervous system, including your brain. they also advise keeping fruits and veggies raw for the highest number of nutrients.

What do you think? Do fruits and veggies make you feel a little less stressed? Let us know the results of your private research.

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May 9, 2017 by Victoria Santalesa

Tips For Starting A Summer Walking Routine

To some, high-intensity internal workouts are the most efficient way of exercising; to others, they are a bizarre three-minute self-torture ritual. Although at times it may seem like the world is being overtaken by the overachieving and impossibly healthy, there are some who still prefer to keep their exercise routines a bit more humane.

Most of us learn to walk by the time we’re eighteen months – so let’s talk about an exercise routine so easy that even a baby can do it. Here are some tips for beginning a summer walking routine.

How To Start
The first thing you need for walking is a good pair of shoes and some comfy clothes. Start out slow. Head out the door, walk for ten minutes and walk back. Repeat every day for a week. If you find yourself building stamina, add five minutes to next week’s walk. Keep increasing as is comfortable.

Posture
Keep good posture in mind when you walk. Walk tall. Keep your mind on elongating your body. Your head should be up, your eyes focused forward, Keep your shoulders down, relaxed and back, with your abdominal muscles and buttocks tight.

Preparation
Make sure to have water handy at all times. Be sure to get enough to drink before you walk, and take the water bottle along for mid walk hydration. Try adding stretches to your routine. For example, you might start at a slow pace and stop to do a few warm up drills for flexibility. Slow down your pace at the end of the walk and take some time for a few more stretches. This will help you to feel better while preventing injury.

Sticking with It
The toughest thing for most people starting a fitness routine is making it routine. You should try to walk daily, aiming for a minimum five days of exercise per week. Walk fast enough to increase your heart rate, but not so fast that you find yourself short of breath.

Three friends walking

How Much Should You Do?
Speed and distance should not be a priority in the beginning, but once the habit starts to stick, you may want to start developing goals. Here are some general health guidelines:

People walking for general health benefits should try and get in a half hour minimum each day, most days of the week, keeping to “talking pace,” or a comfortable pace at which you can still hold a conversation.

For improvement of cardiovascular fitness, three to four days a week are recommended, doing 20 to 30 minutes at a very fast pace. You will find your breathing is elevated, but you should not be gasping for air. Warming up and cooling down time should be additional to the time spent walking.

Those walking to lose weight should probably aim to do 45 to 60 minutes five days a week at a moderate to brisk rate. The faster you walk, the more calories you will burn. However, make sure to increase pace and mileage gradually to prevent injury.

Tips For Walking Faster
Once you become comfortable with your routine, you may want to speed it up a little. Here are some guidelines for walking faster:

Use good posture. Walk tall, keep your gaze forward, focused about 20 feet ahead of you, chin level and head up.
Your chest should be slightly raised with your shoulders down, back and relaxed.
Your arms should be bent at an angle slightly less severe than 90 degrees. Gently cup your hands and swing arms front to back. The faster you swing your arms, the faster your feet will go, but do not swing elbows higher than your breastbone.
Tighten abs and buttocks; keep back flat and pelvis slightly forward.
Visualize yourself walking in a straight line.Take smaller faster steps to go faster, trying not to elongate your stride.
Push off with your toes, concentrating on landing on your heel and rolling through the step. Use the spring of your calf to propel you.
Take deep rhythmic breaths to get the maximum amount of oxygen. Your breathing should be heightened, but not strained.

Have you started your summer exercise routine? How are you staying hot this summer? Let us know!

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May 8, 2017 by Victoria Santalesa

Embrace Massage For Lower Back Aches and Pain

According to the principles of yoga, the inner spirit, or kundalini, is symbolized as a coiled snake at the back of the spine. When it is awakened, the snake moves upward and a burning flame shoots through your chakra. Thus, if you practice holistic healing, lower back pain may be an indication that your root chakra is ungrounded. If you don’t subscribe to this philosophy, however, you may just think that your lower back really hurts.

Either way you look at it, a lot of people suffer from lower back pain and most can agree that massage is a good way to relieve it. But, how does the medical world weigh in on the possibility of massage as a real world treatment for chronic back pain? Read on to find out.

Benefits of Massage for Chronic Lower Back Pain
William Elder is the principle investigator of a recent study on the benefits of massage therapy for lower back pain. He says, ” Current medical guidelines actually recommend massage therapy prior to the use of opioid medications for lower back pain.Yet, even with those guidelines, physicians and nurse practitioners are not recommending massage therapy.”

Lower back pain is a common problem, but it usually goes away relatively quickly, However, for about 15 percent of sufferers, it can be a more long term problem. For long term sufferers, treatments generally include prescription opioid painkillers, exercise, behavioral changes, steroid injections, acupuncture, and surgery. Recently researchers have begun to explore massage as another possibility.

Woman having a massage

The study included over 100 volunteers paired with approved massage therapist who expertly assessed the patient’s problem and created a suitable treatment plan. The participants received ten treatments and were reevaluated after 12 weeks. Findings showed more than half of the volunteers had less pain after 12 weeks and continued to report a reduction in pain over the following three months. Said Elder, “The results are exciting because it shows that most doctors can refer their patients for massage as a treatment. It’s applicable in the real world.”

The Medical World
Dr Anders Cohen also believes in the possibility of massage as a solution for lower back pain. The neurosurgery chief at the Brooklyn Hospital recommends massage therapy to his patients as a part of his comprehensive treatment plan. “Massage is a great way to break up adhesions and is great for soft tissue, If the back pain is a soft tissue issue, such as muscles and ligaments, it works great. Plus there is the bonus of a therapeutic touch,” he says.

Tips for Effective Treatment
Study co-author Niki Munk give some advice for those seeking massage treatment for lower back pain. She advises that massage needs to occur regularly until a level of general comfort is achieved, and then patients can manage their back pain on a schedule that suits their needs. Munk recommends finding a therapist that you can develop a good relationship with. ” Chronic low back pain is a complex issue that can’t be cured from just a one-hour massage. Find a therapeutic massage clinic and asks questions about the therapist, such as their initial training and continuing education. Also, make sure the therapist sets up a treatment plan that works for you.”

What do you think of massage as a way of treating lower back pain? Let us know how powerful you think the power of massage can be.

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Notebook with the word birth control written on it.

May 5, 2017 by Victoria Santalesa

What's On The Horizon For Male Birth Control?

Birth control for men? In theory, it sounds great. Women have been bearing the burden of preventing pregnancy for decades, and not without some dangerous side effects. If your man says he wants to help you out when it comes to taking responsibility in the bedroom, it would seem that chivalry is not dead. But if your current Prince Charming is borrowing money for cigarettes from you, you may not want to leave important stuff in his hands.

Vasalgel, the latest form of male birth control, is the newest contraceptive innovation to hit the pharmaceutical industry. Here’s a breakdown of the ingenuity; use with discretion.

How Does It Work?
Vasalgel is the latest version of a technology called RISRUG, Reversible Inhibition of Sperm Under Guidance, developed by Dr. Sujoy Guha in India. It is similar to a vasectomy, only rather than cutting the vas deferens, a polymer contraceptive gel is injected into the vas deferens. This contraceptive is designed to block sperm from passing through the tube. The process is reversible; the polymer can be flushed out with a second injection at any time.

Effectiveness Of The Gel
A press release from the Parsemus Foundation confirms Vasalgel to have proven effective in a study involving baboons. Three male primates were injected with the contraceptive and given free reign to 10 to 15 female baboons each. After a six-month trial period led to no impregnation, human trials have been set to begin next year. The Parsemus Foundation hopes to see the gel on the market for less than the cost of a flat screen TV.

Implications Of Use
Parsemus Foundations expect that the widespread use of Vasalgel could lead to a major reduction in unwanted pregnancies.The Guttmacher Institute reports the average cost of an abortion at $485, which “pose(s) a major financial burden for women seeking these services.” Vasalgel could provide an inexpensive option for avoiding this eventuality. In addition to avoiding unintended pregnancy, Vasalgel would provide an alternative to potentially dangerous female birth control.

WomensHealth.Gov notes side effects of the birth control pill included high blood pressure, blood clots, irregular bleeding, nausea, depression, and an increased risk of heart disease. Methods, such as sponges and diaphragms, have been associated with Toxic Shock Syndrome (TSS) and injections can cause bone loss or rips in the lining of the uterus. Vasalgel has, thus far, not been associated with any negative health effects for men.

Possible Barriers
Elaine Lissmer of the Paremus Foundation cites the “20-something or 30-something man, out on the dating market as the main target of this innovation. She blames the reluctance of pharmaceutical companies on the desire to “sell pills to men’s partners every month.” The foundation is relying on crowdfunding and donations to make this innovation available to the public.

What do you think? Would you be willing to give Vasalgel a try? Weigh in ladies and gentlemen. We want to know what you think.

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Sign board that points to which direction you would like to go. Stressed or relaxed?

May 4, 2017August 27, 2017 by Victoria Santalesa

Healthy Alternatives For Relieving Stress and Anxiety

Why is it that being bad feels so good? What is it inside of us that make us want to relieve our weekly stress by engaging in self-destructive behavior? Sure, after toeing the line all week, wanting to engage in a bit of weekend mayhem is totally understandable, but when being bad starts feeling bad, that might be a signal that you need to find a healthy alternative.

If you’re finding yourself having more downs than ups, here are a few things you might want to try.

Mind Relaxing Activities
Okay, so writing doesn’t sound like the most exciting way to spend a weekend, but leaving yourself some time to write might make it a little more relaxing. Writing about the things that are bothering you can help to put them into perspective. Aim to write for about 10 to 15 minutes each day about stressful events and how they affect you. Tracking your stress can help to locate the cause of it and find better ways of dealing with it.

Let It Out
Not very emotional? Maybe that’s the problem. Let yourself cry, laugh, talk and express anger when you need to. Seek support from family, friends, counselors, and even members of the clergy who are willing to provide a sympathetic ear.

Enjoy Yourself
A lot of the time, we see enjoyable activities as a barrier to getting things accomplished, but sometimes, they are just what you need to help you relax. You might try engaging in a hobby, such as gardening, a creative activity, volunteer work, or even caring and playing with pets.

Focus On The Now

Mediate
Meditation helps you to concentrate on things that are happening in the present, temporarily allowing you to release anxiety
caused by thoughts about future goals and past mistakes. Meditation can be achieved by focussing on breathing. Mindful-based
stress reduction is an especially effective form of meditation for coping with stress.
Guided Imagery
Guided imagery is a way that helps you imagine yourself in a setting in which you feel calm and relaxed. Audiotapes, books and teachers can all help guide you through the process.

Relaxing Your Body

Exercise
If you’re considering committing to a regular exercise routine, it may seem more likely to add to the chaos of the day than escape from it. However, exercise is one of the best ways to relief stress. If the daily workout is not for you, walking is a perfectly acceptable form of exercise, as are housecleaning and yard work. Even the briefest stretch can provide relief from muscle tension.

Techniques

Breathing exercises
Engaging in roll breathing and other types of deep breathing can help to beat stress.
Progressive Muscle Relaxation
This is a way of reducing muscle tension by relaxing muscle groups separately.
Yoga, tai chi, qi gong
These are all techniques which combine meditation with exercise. It may take some training to learn how to practice these effectively. Books and videos can help you to learn at home.

How are you relieving your stress healthily? Does it keep your bad behavior in check? Let us know how it’s working, or not working, for you.

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May 3, 2017 by Victoria Santalesa

Don't Let Motion Sickness Get You Down

Planning a getaway this summer? Maybe you’re contemplating a little cruise on the Atlantic, a cross-country car trip, or maybe your plans involve a long international plane ride. You packed some snacks, put together a CD playlist, the kids have their iPod, and you even googled travel games on the computer in case the Wi-Fi goes out. You’ve done everything you can to make sure the trip goes off without a hitch. But, as they say, it’s all fun and games, until someone gets motion sickness.

What is Motion Sickness?
Motion sickness may go right up there with deja vu when it comes to examples of the human brain working in mysterious ways. While exact causes of the sickness, known medically as ketosis, are not fully understood, most experts agree that it occurs when the brain receives conflicting messages from different parts of the body that respond to motions. The sensory confusion creates dizziness, which activates the brain’s ‘vomiting control center,’ and the result of this is probably not going to be one of the more pleasant memories from your vacation.

Symptoms
The most common symptoms of motion sickness are; a general feeling of illness, nausea, vomiting, headache and sweating. Symptoms tend to go away after the movement stops.

How Is It Treated?
If you want to prepare for motion sickness, you may want to put some pharmaceuticals on your packing list. Some of these medications require a prescription and should be taken before traveling for best results. The best medicines for reduction of nausea and vomiting are:

Scopolamine
This comes in the form of a patch which can be placed behind the ear
Antiemetic
This reduces nausea. Examples include ondansetron, or Zofran, and prochlorperazine, or Compazine.
Antihistamine
Some antihistamines, like dimenhydrinate, Dramamine, and meclizine, Antivert or Bonine, relieve nausea, but they also may cause drowsiness.

If You Find Yourself in The Throes of Motion Sickness, You May Want To Try The Following:

Eat some dry soda crackers
Drink something clear and fizzy, like ginger ale
Get some fresh air
Lie down, or try not to move your head

Avoiding Motion System
Of course prevention is the best medication. If you know you are prone to motion sickness:

Keep your head as still as possible
Avoid alcohol and heavy meals before traveling
Avoid eating and drinking during short trips
Avoid strong smells and spicy foods

In The Car
If motion sickness hits you while you’re in a car, try and sit in the front seat and avoid reading and watching TV.

In A Plane
If the plane travel triggers your motion sickness, eat small easy to digest meals before and during a long flight to reduce nausea and vomiting and request a seat near the wings.

On A Ship
Sea sickness is the most common form of seasickness. If you’re planning sea travel, your best strategy is to book a cabin near the middle of the ship near the waterline. Try and sit in the middle of the boat, get as much fresh air as possible and keep your eyes focussed on a fixed point on the horizon.

Other Methods
You may hear of the efficacy of taking powdered ginger capsules or wearing acupressure wristbands to prevent motion sickness. Although they are safe to use, there is no evidence of their helpfulness.

Do you suffer motion sickness? Let us know what you do to prevent it from turning your dream destination into a travel nightmare.

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May 2, 2017August 30, 2017 by Victoria Santalesa

The Benefits of Massage for Chronic Inflammation

The feel of strong hands on your body, working out every muscle, kneading every knot, relieving every bit of tension until your body falls into a jelly-like-puddle of submission. There are few who would debate the sensual effects of a good massage, but what about its healing power?

While it’s clear going for a massage can provide temporary pain relief, can it actually offer a more permanent solution?

For those who suffer from chronic inflammation, pain is a fact of life. For many, massage provides a welcome escape, but can it actually reverse the effects of the condition itself? Read on to find out the impact of massage on chronic inflammation.

What is Chronic Inflammation?
Inflammation is a natural series of bodily responses to injury or abnormal stimulation caused by a foreign agent. Inflammation is a normal and desirable defense mechanism, but it normally goes away when the cause does. However, in the case of chronic inflammation, this is not the case.

Chronic inflammation can last from a few days to a lifetime. It is thought to be the leading factor in all autoimmune diseases, including heart disease, Type 2 diabetes, chronic fatigue syndrome, obesity, dementia and Alzheimer’s disease.

Causes of Inflammation
The causes of inflammation may include stress, dietary choices, artificial chemicals in food, water, aid and cosmetics and pathogens like bacteria and viruses. However, while science seems to acknowledge many of the causes of inflammation, it is less forthcoming about possible strategies for dealing with it. While the use of anti-inflammatory drugs has proven effective, long-term use can lead to dangerous side effects, such as osteoporosis, heart disease, and hemorrhages.

Reversing Chronic Inflammation
Since the biological processes of inflammation are turned on by pain, then it is possible that the inflammation will decrease with the pain signal, giving the body more energy to heal itself. Massage is an effective way of doing just that. The key lies in applying the correct techniques and working with, rather than against the body.

Massage and Chronic Inflammation
A massage therapist needs to be aware of the variations in pain levels in the body’s client with chronic inflammation. Generally, full body massage can circulate white blood cells, boosting their efficient and worsening the client’s condition.

The following are a list of treatments designed to alleviate body systems with our significantly increasing full body circulation:

Abdominal massage can greatly improve organ efficient. Chi Nei Tsang is a form of abdominal massage present in Chinese medicine which can be beneficial in this respect.
Stretching provides the client with myofascial benefits without greatly impacting circulation.
Myofascial release is a good way to free blockages in the body’s myofascial network. It is well tolerated by clients during flare ups.
Shaitsu and Thai massage combine stretching while focussing on musculotendon pathways and specific muscle regions. They can vary in intensity depending on the client’s level of tolerance on the given day.

Have you used massage to treat chronic inflammation? What do you think? A short term relief or a long term cure? Let us know!

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April 28, 2017 by Victoria Santalesa

Help The Girls In Your Life Glow With Confidence

You’ve had your highs and lows. Your walks of fame and your walks of shame. And if there’s one thing you’ve learned from your experiences, its that confidence is the key. There is no situation that cannot be handled by holding your head high and shaking what your mama gave you. And now, its time for you to pass the torch. You’ve got a niece or a daughter and, if you teach her anything in this life, you’re determined that it will be the power of confidence. But, how can you do it? How can you show this shy acne plagued girl that she has so much untapped power at her command? Here are a few ideas.

Manage Your Inner Critic
Your girl is probably pretty hard on herself. Teach her to take notice of her inner voice. Would her best friend talk to her like that? Teach her to work on changing negative thoughts into helpful feedback.

Focus On the Good Things
A lot of teens focus so much on their problems, that its hard for them to see all the things that are going well for them. Suggest that she write down three good things about herself everyday or three ways she’s able to bring about a positive change in her life daily.

Mother and daughter

Don’t Aim For Perfection
Teach her that any achievements are valid. Even if she doesn’t get a perfect mark on a test, it doesn’t mean that she didn’t do well. Encourage her to always put in her best effort.

Mistakes Are Learning Opportunities
Remind your teenager that if she can fix her mistakes, they are not mistakes at all, but victories. Don’t let her get down on herself for messing up and remind her to focus on what she can do better next time.

Don’t Compare Yourself To Others
Teach your girl that her own accomplishments are the only ones that matter. Trying to get ahead of other people will only leave her further behind them.

Accept Compliments
She’s great and needs to get used to people telling her so. Advise her to give herself time to absorb a compliment and take it seriously, and pass it on! Complements should be given and received.

Happy teenage girl

Exercise
Staying physically active always helps to improve self-esteem. She’ll look better and feel less stressed while staying healthy.

Take Pride In Your Thoughts
If she’s a chip off the old block, your girl probably has a lot of good ideas to offer. Tell her to be bold about them. If someone disagrees, it just means that they see things differently than she does.

Accept What You Can’t Change
Sure, there are going to be things about herself that she’s not completely happy with. If its something she can change, like reaching a healthy weight, she should start today. If its something she can’t change, she probably notices it more than anyone else, and its probably not worth obsessing over.

Contribute
Nothing builds self esteem like helping to make a positive change. When she sees how much she can accomplish, her self esteem will sky rocket.

if you have a girl in you’re life that you want to see flourish, tell us about her. Let us know what she’s doing to build confidence and how you’re helping her do it. We want to hear all about it.

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April 27, 2017 by Victoria Santalesa

Tips For Getting Your Girls Into Yoga

If you remember correctly, one of the easiest ways to ensure that you wouldn’t do something was having your parents tell you to do it. Even if you were going to study for that test, clean up your room, not go out with that boy, your parents’ advice was probably the best way to ensure that you would do the opposite.

Well, now the roles are reversed – you’re the mom. And you want your girl to get involved in yoga. You dream daily of the coming home to find your little one in a tree position chanting “asanas.” It would be a great way to lower her stress, raise her physical activity level, and improve her awful posture. But how can you get her to start?

How Children Benefit From Yoga
We usually don’t think of children as being highly pressured. They don’t have nine to five jobs and they certainly don’t raise themselves. But they do have difficult tests, acne, and bullies, and that can be enough to make anyone stressed out. Yoga can help with these pressures. It’s a physical activity which promotes compassion, self-esteem, and body awareness. Plus, unlike so many other things in your teen’s life, it’s not competitive.

The experience of yoga can introduce children to new concepts and ways of assessing what is important in life. For example, when children assume the lion pose (Simhasana) they harness the power of the lion. This makes them aware of their own sense of power, when to be aggressive, and when to maintain control. Children also receive an introduction to the values of yoga: expression, union, honor for oneself, and the role one plays in life.

Yoga pose

Teaching Yoga to Your Kids
If you’re going to teach yoga to your kids, it’s important to realize that one of the greatest challenges you will have to deal with is figuring out a way to hold their attention. When you think of the benefits of yoga: balance, stillness, focus, and grace, children don’t exactly pop into your mind.

The best way to teach children is by encouraging them to actively participate. Most children will love the idea of imitating dogs, flowers and trees. Get them to bark in the dog pose, or hiss when they are doing the cobra. Sound is great for children and adds an auditory element to the physical discipline of yoga.

Don’t Be Demanding
Children like to discover things on their own. They may not respond well to criticism. Aim for providing a creative environment for them to explore. Spur them on, encouraging them to really imagine themselves as a cat stretching its spine, or a tree growing roots. It will make the experience fun for them while making connections between themselves and the environment.

Yoga Poses For Kids
Here are some easy poses for getting your kids started:

Boat Pose: Have children balance on their buttocks with their legs up. Then have them rock like a boat.
Bow Pose: Have children lie on their tummies, bend their knees, lift their chests, reach their arms toward their toes, and hold onto their feet.
Bridge Pose: Have children lie on their backs with their knees bent and their feet flat on the ground. Have hem rest their arms along their bodies, tuck their chins into their chests and lift up their buttocks and back to make a bridge.
Cat Pose: Have children come up on all fours, round their backs and tuck their chins into their chests.
Chair Pose: Have children stand tall with their feet hip-width apart, bend their knees, and hop like a kangaroo.

Are you getting your children into yoga? Let us know how it’s going. We love to know!

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April 25, 2017August 30, 2017 by Victoria Santalesa

Exercises That Keep Your Pregnant Body In Great Shape

There was a time when pregnancy was thought of as the ultimate “get out of exercise-and-dieting free” card. Being with child entitled you to nine months of lying on the couch with your swollen ankles propped up surrounded by gallons of ice cream and jars of pickles. Well, that was all well and good until women began realizing that the more time they spent engaging in that behavior, the less likely they were to return to anything resembling their original shape. Although pregnancy should be a time to avoid strenuous activity, it is important for most pregnant women to remain moderately active to maintain healthy vital conditions. Here are some exercises to keep your pregnant body in great shape.

Stretching Exercises

Pregnant women in fitness class

Neck Rotation
Neck rotation can be helpful in relieving neck and shoulder tension. Drop your head forward and slowly rotate it toward your right shoulder. Bring it back to the middle, and then over to the left. Repeat four times slowly in each direction.

Thigh Shift
It is important to keep legs flexible to maintain balance during pregnancy. Start the thigh shift by standing with one foot about two feet in front of the other with your toes pointed forward. Lean forward supporting your body weight with your front thigh. Change sides and repeat, doing four stretches on each side.

Shoulder Rotation
Rotating your shoulder helps to maintain range of motion. Bring your shoulders forward, rotate them up toward the ears and back down again. Reverse direction pulling shoulders back up toward the ears and back down. Do four rotations in each direction.

Ankle Rotation
Ankle rotation is a good way to minimize swelling of the foot and ankle associated with pregnancy, increasing circulation and decreasing fluid buildup. Sit with legs extended. Rotate feet in large circles using your entire ankle and foot. Rotate four times on your right and four times on your left.

Leg Shake
Leg shakes are helpful in maintaining circulation in your lower body. Sit with legs and feet extended and move legs up and down in a shaking motion.

Swim
Swimming motions can help you to remain flexible while reducing tension. Begin with your arms at your sides. Bring your right arm up, stretching your body forward while twisting slightly to the side, as if you were swimming. Repeat using your left arm, completing the entire sequence 10 times.

Kegel Exercises

Tailor Sit
Sit on the floor in a cross legged position. Lean forward keeping your back relaxed and straight. Assume this position throughout the day as often as possible.

Tailor Press
Sit on the floor with the soles of your feet together. Hold ankles and pull feet toward your body gently. Put your hands under your knees and inhale. Press knees against your hands while pressing hands up against your knees to create counter pressure. Hold for a five count.

If you’re pregnant, congratulations! And let us know how your exercising to keep your pregnant body beautiful and healthy.

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