Archive for the 'Advice' Category

Page 2 of 2

Swim Your Way To A Healthy Pregnancy

Published on November 3, 2010 in Advice, Articles, Maternity Exercise and Maternity Swimwear. 0 Comments Tags: , , , , , , .

Whether you were an exercise buff, weekend warrior or more of a couch potato before you were pregnant, swimming is one exercise that almost anyone can do without injury when expecting.

Swimming provides you with a buoyancy and weightlessness that is welcome to most pregnant women. Especially when past the halfway mark of 20 weeks, you begin to feel the lethargy of those extra pounds and awkwardness of a growing belly. It is also a great way to relax and stretch out those ligaments and tendons that have been working overtime during pregnancy.

Best Exercise for Warm Weather

One of the best benefits of swimming during the hot summer months is that it really does cool you down. Overheating is a big risk for pregnant women especially when exercising outside as the temperature begins to sour in the summertime. Women who are pregnant already have a naturally higher internal basal temperature which is one of the early indicators of pregnancy. The cool water of a swimming pool helps to prevent overheating while exercising. However, it is important to remain hydrated even when you are in the pool as your body is working out and expending. It is also important to listen to your body and ease into exercise and take frequent breaks. Your pregnant body will tire quicker and your heart rate should not exceed 140 beats per minute.

Low-impact and Easy to Do:

Water exercises are very easy to do. You don’t have to sign up for a fancy class or need years of yoga training to be ready to do some simple water aerobics. Best of all water exercise is low-impact, so it is very hard to injure yourself as the water breaks the impact of a slip or fall. Even just walking back and forth across the length of the pool is a good water resistance exercise. If you are more ambitious, grab a kick board and kick a few laps or do a frog kick breaststroke. If you are up for a little more, swim a few laps. Just a half hour of swimming or water exercise a day will help tone up your muscles for supporting your baby, can reduced pregnancy-related swelling, lower blood pressure and give more lubrication to your joints and ligaments.

Family Friendly Exercise:

Best of all swimming is a fun exercise the whole family can enjoy. If you have other small children, swimming is a great way to engage with them when you are pregnant and more limited in your physical activity or exercise endeavors. Everybody loves the water and swimming is great way for you to cuddle, hold and actively play with young children who may normally be too heavy for you to lift and carry and while pregnant. It’s also a great time to improve swimming skills and water safety for early swimmers with you in the pool with them rather than watching from the bench. Just helping a little one to swim is water aerobics exercise in itself!

Low Start-up Costs:

In terms of equipment for water exercise, all you really only need is access to a pool and a comfortable maternity swimsuit. Prego Maternity has some excellent simple one piece maternity swimsuits such as the Empire Tank for $69 which gives excellent bust support and a great suit for real swimmers. For a lower cost check out Prego Maternity’s Texture Heart Swimsuit for $48 which is a great all around one piece suit for swimming or water aerobics.

Be sure to get your doctor’s permission before embarking on a prenatal exercise program. There are some high-risk conditions that do rule our exercise during pregnancy. But, for most expecting women it is one of the best exercises you can do for your body and mind.

Written by Amy

Eight Sleep Tips for Every Child

Published on November 2, 2010 in Advice and Children. 1 Comment Tags: , , , .

This article by Elizabeth Pantley, author of The No-Cry Sleep Solution

Up to 70% of children under age five have sleep problems. Sleep issues are complicated and have many causes. They’re hard to deal with because when children aren’t sleeping, parents aren’t sleeping, and that lack of sleep affects every minute of every day for every person in the family because lack of sleep isn’t just about being tired. Sleep has a role in everything — dawdling, temper tantrums, hyperactivity, growth, health, and even learning to tie his shoes and recite the ABCs. Sleep affects everything.

The following ideas are of value to almost any sleeper, of any age. These tips can bring improvement not only in your child’s sleep, but also in her daytime mood and last, but not least – improvements in your own sleep and outlook as well.

# 1 Maintain a consistent bedtime and awaking time.

Your child’s biological clock has a strong influence on her wakefulness and sleepiness. When you establish a set time for bedtime and wake up time you “set” your child’s clock so that it functions smoothly.

Aim for an early bedtime. Young children respond best with a bedtime between 6:30 and 7:30 P.M. Most children will sleep better and longer when they go to bed early.

# 2 Encourage regular daily naps.

Daily naps are important. An energetic child can find it difficult to go through the day without a rest break. A nap-less child will often wake up cheerful and become progressively fussier or hyper-alert as the day goes on. Also, the length and quality of naps affects night sleep – good naps equal better night sleep.

# 3 Set your child’s biological clock.

Take advantage of your child’s biology so that he’s actually tired when bedtime arrives. Darkness causes an increase in the release of the body’s sleep hormone — the biological “stop” button. You can align your child’s sleepiness with bedtime by dimming the lights during the hour before bedtime.

Exposing your child to morning light is pushing the “go” button in her brain — one that says, “Time to wake up and be active.” So keep your mornings bright!

# 4 Develop a consistent bedtime routine.

Routines create security. A consistent, peaceful bedtime routine allows your child to transition from the motion of the day to the tranquil state of sleep.

An organized routine helps you coordinate the specifics: bath, pajamas, tooth-brushing. It helps you to function on auto-pilot at the time when you are most tired and least creative.

# 5 Create a cozy sleep environment.

Where your child sleeps can be a key to quality sleep. Make certain the mattress is comfortable, the blankets are warm, the room temperature is right, pajamas are comfy, and the bedroom is welcoming.

# 6 Provide the right nutrition.

Foods can affect energy level and sleepiness. Carbohydrates can have a calming effect on the body, while foods high in protein or sugar generate alertness, particularly when eaten alone. A few ideas for pre-bed snacks are: whole wheat toast and cheese, bagel and peanut butter, oatmeal with bananas, or yogurt and low-sugar granola.

Vitamin deficiencies due to unhealthy food choices can affect a child’s sleep. Provide your child with a daily assortment of healthy foods.

# 7 Help your child to be healthy and fit.

Many children don’t get enough daily physical activity. Too much TV watching and a lack of activity prevents good sleep. Children who get ample daily exercise fall asleep more quickly, sleep better, stay asleep longer, and wake up feeling refreshed.

Avoid activity in the hour before bedtime though, since exercise is stimulating – they’ll be jumping on the bed instead of sleeping in it!

# 8 Teach your child how to relax.

Many children get in bed but aren’t sure what to do when they get there! It can help to follow a soothing pre-bed routine that creates sleepiness. A good pre-bed ritual is story time. A child who is listening to a parent read a book or tell a tale will tend to lie still and listen. This quiet stillness allows him to become sleepy.

Work with these eight ideas and you’ll see improvements in your child’s sleep, and yours too.

Written by Amy