Abdominal Support During Pregnancy

Pregnancy Support Band at bynature.ca

Once you add an extra 30lbs of weight right up front during pregnancy, your body needs extra support. Abdominal exercises can give you that support, and a pregnancy support band can give you more help when needed.

Ideally, exercises throughout your pregnancy will build your abdominal muscles to support the weight of your growing baby. It only takes a few minutes a day to tighten your abdominal muscles while you are sitting or standing. For a specific workout, consult an expert. You do need to avoid lying on your back after the first trimester, avoid certain exercises if you are experiencing diastasis, and be particularly careful if you are carrying multiples. Your trainer can help you assess your specific situation and suggest helpful exercises.

Your body was built to support your baby, but you need to work the muscles designed to do the job, and you may need to adjust your posture as your weight changes.

Whatever workout to decide on, you may still feel some lower back pain. Especially late in your pregnancy, when you are probably carrying an extra 25-35lbs, you might find that you need extra support to prevent back ache.

Abdominal support belts for pregnancy have become very popular. If you decide to use a support belt, use it sparingly—no more than a few hours a day. Your own muscles need to support your baby and all of the extra fluid you are carrying, and you use those same muscles that support you during pregnancy as you push your baby out during labor. The more efficiently all of the layers of your abdominal muscles work in both cases, the better.

When you choose a pregnancy support belt, make sure that it gives overall support without putting extra strain on your back.

Seamless Pregnancy Support Band

We carry the Pregnancy Support Band, a medical, seamless compression band that you slip into. When you wear this maternity band, you will feel immediate relief for lumbar and abdominal pain. The flexible fabric has tri-dimensional support zones for the most comfort, and it stretches to adapt to all shapes and sizes. And, the Pregnancy Support Band is Made in Canada.

Build your own body’s support system for your pregnancy then you will only need to rely on a belly band or maternity belt in exceptional cases. Be strong!


More resources for a well-supported pregnancy

Ready, Set, Push workout from Fit Pregnancy

“Back Pain During Pregnancy: 7 Tips for Relief,” Mayo Clinic

Get Active to Stay Healthy

Child learning to ice skate

Staying active is essential to your health for growth and development, disease prevention, strength, energy, and decreasing stress.

Whether we’re talking about healthy eating, staying active, getting sleep, or just doing things that make you happy, you are starting lifetime habits for your children. Set a great example, and your children won’t realize that there is any other way possible. And, of course, there shouldn’t be any other way. So, start now!

An adult needs to get at 2.5 hours a week of moderate aerobic activity or 1.25 hours of vigorous activity in increments of at least 10 minutes each. Plus, we should all do muscle-strengthening exercises at least twice a week. That’s 30 minutes a day. We would do even better to double that to 60 minutes per day or 5 hours per week.

Sixty minutes of moderate activity is roughly the health equivalent of 30 minutes of vigorous activity. Mix and match to reach the optimum level of activity.

Moderate means you break a sweat but you probably can’t sing your favorite song while you walk, dance, golf, play Frisbee, garden, do housework, ride a stationary bike, do yoga, take the stairs, actively play with your children, or go ice skating.

Vigorous activity means you are breathing hard and you can’t talk without pausing. This includes running, swimming laps, jumping rope, playing tennis, cross-country skiing, shoveling heavy snow, or taking an aerobics class.

Muscle-building doesn’t just mean lifting weights or going to the gym. You can do a lot of muscle building with resistance bands and homemade weights, such as handled jugs filled with rice or beans. I spent a lot of time lifting encyclopedias before I finally invested in weights.

Is your family already active? If so, you are in the minority, since only 10% of Canadian children already reach the suggested level of physical activity. Canada’s Physical Activity Guidelines suggest that children need at least 90 minutes per day of activity.

But, don’t just watch them. Join in.

My working out is a source of entertainment for my older children, who are very active on their own at home and in organized classes, but when they were younger I found it easy to create a spontaneous dance party or frenzied 15-minute housecleaning sing-along. Just get them in the habit of moving, and you will be helping them create those healthy habits.


Resources

  • Where Do I Start? from the American Heart Association. It’s simple. You invest no more than the cost of a decent pair of shoes, and you reduce your health risk. “Walking is the single most effective form of exercise to achieve hearth health.”
  • Start Walking Now. Tools for making a plan and tracking your activity, but don’t spend too much time planning. Get up! Just grab your kids and go walk for 30 minutes.
  • Physical Activity from the Public Health Agency of Canada
  • Tips for Children (5-11 years old) from the Public Health Agency of Canada
  • Tips for Youth (12-17 years old) from the Public Health Agency of Canada

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