Healthy exercise during pregnancy,is being pregnant at 40 high risk foods,how soon will you get positive pregnancy test,can a girl get pregnant from a broken condom - For Begninners

Women that are not highly active should aim for about 150 minutes of aerobic activity per week. Exercise during pregnancy is not for every patient, so please discuss ANY exercise plans with your OB provider.
I hope your pregnancy goes smoothly because, as I always say, healthy babies and happy moms make the world go around. Group exercise can take place in a number of settings including community (local centers and churches), hospital, and workplace.
Exercise or planned repetitive physical activity structured to improve and maintain physical fitness is safe during most pregnancies, but the type, frequency and amount depends on the individual.
However, very few of my patients have that much time to exercise and 90 minutes might be a more reasonable goal.
Pregnant women should also avoid hot tubs and sauna because they shouldn’t increase their core body temperatures.
But it’s important to hydrate before, during and after exercise, wear loose fitting clothing and exercise in a cool environment. If you have any of the warning signs or conditions listed below, you should NOT exercise during the pregnancy. This content is for informational purposes only and isn’t a substitute for professional medical advice. Benefits of ExercisingExercise is associated with lower all-cause mortality in healthy individuals, as well as those with chronic diseases, diabetes, and older adults. Exercise helps the heart, both by improving exercise capacity and reducing the risk of heart disease and premature death. A pregnant women who does regular, vigorous aerobic activity can continue exercising during pregnancy, as long as her pregnancy is uncomplicated. It helps for husbands, in particular, to see how much more effort it takes to move your body as your pregnancy progresses. You may call him at the Mercy clinic at 479-338-5555 to begin your prenatal care and let him help you enjoy your pregnancy journey. Exercise is the best way I have found to demonstrate that process, and it gives him a better appreciation for the amazing work your body is doing during pregnancy.
Tips for ExercisingDrink plenty of fluids before, during, and after a workout. Warming up and cooling down are important parts of every exercise routine. And pregnant patients who exercise usually have have better muscle tone, better energy levels, less back pain, and studies have even shown a reduction in postpartum depression. This website doesn’t necessarily recommend or endorse any specific tests, doctors, products, procedures or opinions discussed on the site.
Exercising in very hot or cold temperatures can pose a hazard if you are not prepared. When exercising, listen to your body for warning symptoms, such as pain, numbness, or trouble breathing. IntroductionTo enjoy a long and healthy life, everyone should make wise lifestyle choices that include eating a healthy diet, exercising regularly, and maintaining normal weight.
The combination of inactivity and eating the wrong foods is the second most common preventable cause of death in the United States (smoking is the first). Most research on the benefits of exercise focuses on heart protection.
In addition, studies are reporting that even people with heart disease may gain important benefits from exercising, though they need medical clearance and special precautions. Evidence suggests that our genes evolved to favor exercise. In other words, during prehistoric times, if a person couldn't move quickly and was not strong, that person died. In one trial, exercise more than doubled the likelihood of not smoking after 12 months, but more research is necessary due to the limitations of other studies. Trials are underway to assess the effects of exercise on nicotine cravings and smoking cessation. The Quit For Health (QFH) trial, for example, may help to determine the efficacy of aerobic exercise as an adjunct smoking cessation treatment among women. No one is too young or too old to exercise. The American Heart Association recommends that individuals do moderate exercise, such as brisk walking, for at least 150 minutes per week, or vigorous exercise for 75 minutes per week. However, vigorous exercise carries risks that people should discuss with a health care provider. When exercising, listen to the body's warning symptoms, and consult a health care provider if exercise causes chest pain, irregular heartbeat, unusual fatigue, nausea, unexpected breathlessness, or light-headedness. Heart Rate GoalHeart rate is the standard guide for determining aerobic exercise intensity. It is useful for people training at aerobic intensity, or people with certain cardiac risk factors who have been set a maximum heart rate by their provider.
You can determine your heart rate by counting your pulse, or by using a heart rate monitor.
To feel your own pulse, press the first two fingers of one hand gently down on the inside of the wrist or under the jaw on the right or left side of the front of the neck. You can determine your resting heart rate by counting how many times your heart beats in one minute. The best time to do this is in the morning after a good night's sleep before you get out of bed. Maximum heart rate. You should measure your pulse off and on while you exercise to make sure you stay within this range. After about 6 months of regular exercise, you may be able to increase your target heart rate to 85% (but only if you can comfortably do so). Certain heart medications may lower your maximum and target heart rates.
Serious exercisers may use a VO2 max calculation, which measures the amount of oxygen consumed during intensive, all-out exercise.
They help the body make the transition from rest to activity and back again, and may help prevent soreness or injury, especially in older people. Perform warm-up exercises for 5 to 10 minutes at the beginning of an exercise session.
Stretching exercises, gentle calisthenics, and walking are ideal. To cool down, you should walk slowly until the heart rate is 10 to 15 beats above your resting heart rate. Stopping too suddenly can sharply reduce blood pressure, and is dangerous for older people.
It may also cause muscle cramping. Stretching may be appropriate for the cooling down period, but it must be done carefully for warming up because it can injure cold muscles. By properly warming up the muscles and joints with low-level aerobic movement for 5 to 10 minutes one may help avoid injury. Cooling down after exercise by walking slowly, then stretching muscles, may also prevent strains and blood pressure fluctuation. High impact exercises are excellent for cardiovascular conditioning, but they increase the risk of complications and are generally not suitable for people who are overweight, elderly, out of condition, or have an injury, arthritis, or other medical problem. Click the icon to see an image of aerobic exercise.Aerobic Regimens As little as 1 hour a week of aerobic exercises is helpful, but 3 to 4 hours per week are best. Some research indicates that simply walking briskly for 3 or more hours a week reduces the risk for coronary heart disease by 45%.
In general, the following guidelines are useful for most individuals: For most healthy young adults, the best approach is a mix of low- and higher-impact exercise. Two weekly workouts will maintain fitness, but three to five sessions a week are better. People who are out of shape or elderly should start aerobic training gradually. For example, they may start with 5 to 10 minutes of low-impact aerobic activity every other day and build toward a goal of 30 minutes per day, three to seven times a week. People with physical limitations include pregnant women, individuals with muscle, joint, or bone problems, and those who suffer from exercise-induced asthma. People who seek to lose weight should concentrate on calories burnt each week, not the number of workout sessions. One way of gauging the aerobic intensity of exercise is to aim for a "talking pace," which is enough to work up a sweat and still be able to converse with a friend without gasping for breath. They should support the ankle and provide cushioning for walking as well as for impact sports such as running or aerobic dancing. See the chart below. Airing out the shoes and feet after exercising reduces chances for skin conditions such as athlete's foot.
Bikers, inline skaters, and equestrians should always wear safety devices such as helmets, wrist guards, and knee and elbow pads. For vigorous athletic activities, such as football, ankle braces may be more effective than tape in preventing ankle injuries. If you are going to sweat, or workout in warm conditions, choose fabrics that pull sweat away from your skin and dry quickly.
Some workout clothing is made with special antimicrobial solutions to combat odor from sweat. Cotton clothing is OK for light activities, but it is not the best choice.
For example, you might wear a moisture-wicking loose t-shirt, with fitted shorts. Aerobic Exercise Equipment Home aerobic exercise machines can be adapted to any fitness level and used day or night. In addition, initial supervised training when using these machines can reduce the risk of injury that might occur with self-instruction. Very inexpensive exercise machines tend to be flimsy and hard to adjust, but many sturdy machines are available at moderate prices. Jumping rope should be done on a floor mat plus a surface that has some give to avoid joint injury. For burning calories, the treadmill has been ranked best, followed by stair climbers, the rowing machine, cross-country ski machine, and stationary bicycle. The pedals should turn smoothly, the seat height should adjust easily, and the bike's computer should be able to adjust intensity. Stair machines also condition leg muscles. They offer very intense, low-impact workouts and may be as effective as running with less chance of injury. Soles should allow for twisting and turning. Cycling Rigid support across the arch to distribute pressure during pedaling.
In some cases, orthotics may be needed to control arch and heel and balance forefoot. Running Sufficient cushioning to absorb shock and pressure. Consider insoles or orthotics with arch support for problem feet. Tennis Low-traction soles. Click the icon to see an image of isometric exercise.Strength Training Regimens Strength training involves intense and short-duration activities.
For beginners, adding 10 to 20 minutes of modest strength training two to three times a week may be appropriate.
It appears to significantly increase blood flow, and some evidence suggests it may achieve stronger muscles more quickly.
Exercises that lengthen muscles may be particularly beneficial for older people and some people with chronic health problems. This type of training increases the risk for muscle soreness and injury, however, and this approach is still controversial. Strength training involves moving specific muscles in the same pattern against a resisting force (such as a weight) for a preset number of times. People should first choose a weight that is about half of what would require a maximum effort in one repetition. In other words, if it would take maximum effort to do a single repetition with a 10-pound dumbbell, the person would start with a five-pound dumbbell. In the beginning, most people can start with one set of 8 to 15 repetitions per muscle group with low weights.


As individuals are able to perform one or two repetitions over their routine, weights can be increased by 2 to 10%. Breathe slowly and rhythmically. Inhale when returning to the starting point. The first half of each repetition typically lasts 2 to 3 seconds. The return to the original position lasts 4 seconds. Joints should be moved rhythmically through their full range of motion during a repetition. Do not lock up the joint while exercising it. For maximum benefit, allow 48 hours between workouts for full muscle recovery. Click the icon to see an image of proper breathing during exercise.Strength Training Equipment Unlike aerobic exercise, strength training almost always requires some equipment. More elaborate and expensive home equipment for working body muscles is also available, costing from $100 to more than $1,000. In general, flexibility training provides the following benefits: Prevents cramps, stiffness, and injuries Improves joint and muscle movement (improved range of motion) Certain flexibility practices, such as yoga and Tai chi, also involve meditation and breathing techniques that reduce stress.
The following are some general guidelines: When stretching, exhale and extend the muscles to the point of tension, not pain, and hold for 20 to 60 seconds. Specific Exercise Tips for Older PeopleStudies continue to show that it is never too late to start exercising. Elderly adults who exercise twice a week can significantly increase their body strength, flexibility, balance, and agility. Even small improvements in physical fitness and activity can prolong life and independent living, even those who increase their physical activity at age 50. Still, according to the 2010 Healthy People report by the Centers for Disease Control and Prevention, 46% of people aged 65 to 74 did not engage in any leisure time physical activity in 2008, the last year for which figures were available.
For sedentary, older people, one or more of the following programs may be helpful and safe: Low-impact aerobics, gait (step) training, balance exercises, Tai chi, self-paced walking, and lower legs resistance training, using elastic tubing or ankle weights. Even in the nursing home, programs aimed at improving strength, balance, gait, and flexibility have significant benefits. Strength training assumes even more importance as one ages, because after age 30 everyone undergoes a slow process of muscular weakening (atrophy). This process can be reduced or even reversed by adding resistance training to an exercise program. This can be reduced or prevented by performing Kegel exercises, limiting fluids (without risking dehydration), going to the bathroom frequently, and using leakage prevention pads or insertable devices. How Exercise Affects the HeartInactivity is one of the major risk factors for heart disease. Exercise helps improve heart health, and can even reverse some heart disease risk factors. Like all muscles, the heart becomes stronger as a result of exercise, so it can pump more blood through the body with every beat and continue working at maximum level, if needed, with less strain.
The resting heart rate of those who exercise is also slower because less effort is needed to pump blood. A person who exercises often and vigorously has the lowest risk for heart disease, but any amount of exercise is beneficial. Studies consistently find that light-to-moderate exercise is even beneficial in people with existing heart disease.
Note, however, that anyone with heart disease or cardiac risk factors should seek medical advice before beginning a workout program. The heart is a large muscular organ that pumps blood throughout the body. These benefits include improving cholesterol and fat levels, reducing inflammation in the arteries, helping weight loss programs, and helping to keep blood vessels flexible and open.
Studies continue to show that physical activity and avoiding high-fat foods are the two most successful means of reaching and maintaining heart-healthy levels of fitness and weight. The American Heart Association recommends that individuals perform moderate exercise for at least 150 minutes per week, or 75 minutes per week of vigorous exercise. This recommendation supports similar exercise guidelines issued by the Centers for Disease Control and Prevention. Coronary Artery Disease People who maintain an active lifestyle have a 45% lower risk of developing heart disease than do sedentary people. Experts have been attempting to define how much exercise is needed to produce heart benefits. Beneficial changes in cholesterol and lipid levels, including lower LDL (bad cholesterol) levels, occur even when people performed low amounts of moderate- or high-intensity exercise, such as walking or jogging 12 miles a week.
If you have heart disease or risk factors for heart disease, check with your health care provider before starting resistance training. Effects of Exercise on Blood Pressure Regular exercise helps keep arteries elastic (flexible), even in older people.
Before starting to exercise, people with moderate-to-severe high blood pressure should lower their blood pressure, and be able to control it with medications. Everyone, especially people with high blood pressure, should breathe as normally as possible through each exercise.
Holding your breath during strength exercises increases blood pressure. Effects of Exercise on Heart Failure.
Now, exercise performed under medical supervision is proving to be helpful for select patients with stable heart failure. Progressive resistance training may be particularly useful for heart failure patients, since it strengthens muscles, which commonly weaken in this disorder. Patients with heart disease can nearly always exercise safely as long as they are evaluated beforehand. Still, it is often difficult for a provider to predict health problems that might arise as the result of an exercise program.
At-risk individuals should be very aware of any symptoms warning of harmful complications while they exercise. Some believe that anyone over 40 years old, whether or not they are at risk for heart disease, should have a complete physical examination before starting or intensifying an exercise program.
Some doctors use a questionnaire for people over 40 to help determine whether they need an examination. Anyone with a heart condition or history of heart disease should have a stress test before starting an exercise program.
Some health care professionals also recommend this test before a vigorous exercise program for older people who are sedentary, even in the absence of known or suspected heart disease. Some form of exercise, carefully personalized, has benefits for most of the individuals mentioned above.
In many cases, particularly when the only risk factors are a sedentary lifestyle and older age, exercise can often be increased over time until it is intense. Episodes of exercise-related sudden death in young people are rare but of great concern. It should be noted that fainting is relatively common in athletes, but it should always result in a careful medical evaluation. Young people with genetic or congenital (present at birth) heart disorders should avoid intensive competitive sports. High dose anabolic steroids and products containing ephedra have been associated with cases of stroke, heart attack, and even death. Snow shoveling heads the list; other examples include running, race walking, singles tennis, heavy lifting, heavy gardening. These workouts tend to stress the heart, raise blood pressure for a brief period, and may cause spasms in the arteries leading to the heart.
Listening for Warning Signs Young men who die suddenly during a workout may have previously experienced, and ignored, warning signs of heart disease.
In addition to avoiding risky activities, the best preventive tactic is simply to listen to the body and seek medical help at the first sign of symptoms during or following exercise.
Strength training, which increases muscle and reduces fat, may be particularly helpful for people with diabetes. It increases sensitivity to insulin, lowers blood pressure, improves cholesterol levels, and decreases body fat. Type 2 Diabetes Aerobic exercise and resistance training, alone or in combination, improves control of blood sugar levels in patients with type 2 diabetes. Training of more than 150 minutes per week is associated with better control, but even shorter time periods improve control. For improving blood sugar control, the American Diabetes Association recommends at least 150 minutes per week of moderate-intensity physical activity (50 to 70% of maximum heart rate) or at least 90 minutes per week of vigorous aerobic exercise (more than 70% of maximum heart rate). Exercise at least 3 days a week, and do not go more than 2 consecutive days without physical activity. Strength Training Strength training, which increases muscle and reduces fat, is also helpful for people with diabetes who are able to do this type of exercise. The American Diabetes Association recommends performing resistance exercise three times a week. Build up to three sets of 8 to 10 repetitions using weight that you cannot lift more than 8 to 10 times without developing fatigue.
For people who have been sedentary, or have other medical problems, lower-intensity exercises are recommended, using programs the patients designed with their providers. Strenuous strength training or high-impact exercise is not recommended for people with uncontrolled diabetes.
Such exercises can strain weakened blood vessels in the eyes of patients with retinopathy (a common diabetic complication). Before exercising, they should avoid alcohol and certain medications, such as beta blockers, which increase the risk of hypoglycemia. Insulin-dependent athletes may need to decrease insulin doses, or take in more carbohydrates, prior to exercise. The muscles and ligaments connect these bones, and the space between them is cushioned by fluid-filled capsules (synovia) and cartilage. The range of motion of a joint represents how far it can be flexed (bent) and extended (stretched). Long periods of inactivity cause the arthritic joint to stiffen and the adjoining tissue to weaken.
A moderate exercise program that includes low-impact aerobics, flexibility exercises, and strength training has benefits for arthritis patients, even though it does not slow down the disease progression.
They are also better able to perform daily chores, and they remain independent longer than their inactive peers.
Exercises to strengthen leg muscles are a reasonable first step, even before using pain relievers.
Health care professionals fear that patients who rely on painkilling drugs may overuse knees, which do not have strong enough muscle tissue to protect the joints from further damage. Strengthening the thigh muscles is certainly protective for those who have not developed osteoarthritis. Range-of-motion exercises increase the amount of movement in a joint and muscle. Examples are yoga and Tai chi, which focus on flexibility, balance, and proper breathing. Low-impact aerobic workouts help stabilize and support the joints. Cycling and walking are beneficial, and swimming or exercising in water is highly recommended for people with arthritis. Patients with arthritis should avoid high-impact sports, such as jogging, tennis, and racquetball. Some researchers are now focusing on "power" training, which involves improving the muscle's ability to move more rapidly against resisting forces, such as gravity. Muscle power declines more rapidly than muscle strength, and may be particularly important in older people.
Exercises Effect on Fractures and FallsExercise is very important for slowing the progression of osteoporosis, and extremely important for reducing the risk of falling, which causes fractures. This approach applies tension to muscle and bone, and the body responds to this stress by increasing bone density, in young adults by as much as 2 to 8% a year. Careful weight training can also be very beneficial for elderly people, particularly women.
In addition to improving bone density, weight-bearing exercise reduces the risk of fractures by improving muscle strength and balance, thus helping to prevent falls. Regular brisk long walks improve bone density and mobility.
Some young female athletes who exercise very intensely, and are subject to intense pressure to remain thin, are at risk for the female athlete triad. This syndrome is a combination of three disorders -- an eating disorder, loss of menstrual periods, and osteoporosis. Effect of Exercise on Back PainPeople who do not exercise regularly face an increased risk for low back pain, especially during times when they suddenly have to perform stressful, unfamiliar activities. Benefits for Chronic Back Pain People with sudden and severe back pain should not exercise.


Exercise plays a very beneficial role in relieving chronic back pain, however. Exercise should be considered as part of a broader program to return to normal home, work, and social activities. In this way, the positive benefits of exercise not only affect strength and flexibility but they also alter and improve the patients' attitudes toward their disability and pain. Repetition is the key to increasing flexibility, building endurance, and strengthening the specific muscles needed to support the spine.
Generally, these exercises attempt to strengthen the abdomen, and improve lower back mobility, strength, and endurance. They are based on principles of disciplining the mind to achieve a physical and mental balance.
According to these studies, contraction exercises specifically designed to retrain these muscles may be effective for patients with both acute and chronic pain.
Shortness of breath is a major limitation in most patients, but in about a third, muscle fatigue is an even greater problem.
Although exercise does not improve lung function, training helps many patients with chronic lung disease by helping limb muscles use oxygen effectively, thus improving endurance and reducing breathlessness. Effects of Exercise on Respiratory Infections (Colds and the Flu)In people who already have colds, exercise has no effect on the illness' severity or duration. People should avoid strenuous physical activity when they have fevers, muscle aches, or other symptoms of a widespread viral illness. Effects of Exercise on AsthmaPeople with asthma who enjoy running should consider using an indoor track, to avoid pollutants and cold winter air.
Yoga practice, which uses stretching, breathing, chest expansion, and meditation techniques may have specific benefits that include stress reduction as well as airway opening. Exercise-Induced Asthma (EIA) Exercise-induced asthma occurs when exercise triggers coughing, wheezing, or shortness of breath. It occurs most often in children and young adults and during intense exercise in cold dry air. The warm-up and cool-down periods, which are important for any exercise regimen, may help reduce EIA events. EIA is not a reason to exclude people from physically demanding occupations. Hints for Reducing EIA EIA occurs only after exercise and is more likely to occur with regularly-paced activities in cold, dry air.
Swimming is particularly desirable because of the humidity. When exercising in cold air, breathing through a scarf or through the nose helps warm up the airways. Exercise-induced asthma is distinct from allergic asthma in that it does not produce a long-term increase in airway activity. People who have asthma only when they exercise may be able to control their symptoms with preventive measures, such as warm-up and cool-down exercises. Effects of Exercise on EmphysemaWalking is the best exercise for people with emphysema. Devices that assist ventilation may reduce breathlessness that occurs during exercise. Strengthening Exercises for the Limbs. Exercising and strengthening the muscles in the arms and legs helps some patients improve their endurance and reduce breathlessness. Inspiratory muscle training involves exercises and devices that make inhaling (breathing in) more difficult, in order to strengthen breathing muscles. Yoga or martial arts exercises, such as Tai chi, which emphasize breathing techniques and balanced movements, may be particularly beneficial for patients with emphysema. How Exercise Affects WeightExercising helps people reduce their weight, maintain weight loss, and fight obesity. Research has shown that women who regularly exercise but do not change their diet can lose significantly more weight than less active women. Thirty minutes of moderate-intensity exercise may be adequate to maintain cardiovascular health, but it might not prevent weight gain. Children may need more activity. Losing significant weight requires both exercise and calorie restriction. In addition, if a person exercises without dieting, any actual weight loss may be minimal because dense and heavier muscle mass replaces fat. Nonetheless, regardless of weight loss, a fit body will look more toned and be healthier. People who exercise are more apt to stay on a diet plan. Exercise improves psychological well-being and replaces sedentary habits that usually lead to snacking.
Exercise may even act as a mild appetite suppressant. Exercising without dieting still adds health benefits, maybe even lowering the death rate of overweight, unfit people. Exercise sessions as short as 10 minutes, which are done frequently (about four times a day), may be the most successful program for obese people. The more strenuous the exercise, the longer the body continues to burn calories before returning to its resting level.
This state of fast calorie burning can last from as little as a few minutes after light exercise to as long as several hours after prolonged or heavy exercise. Resistance (strength) training is excellent for reducing fat and building muscles. It should be performed two or three times a week. Fidgeting may be very helpful in keeping pounds off. Regular exercise is certainly the best course, but for people who must sit for hours at work, frequently shifting positions while sitting may have some benefit. It is important to realize that as people slim down, they burn fewer calories per mile of walking or jogging. The rate of weight loss slows down, sometimes discouragingly so, after an initial dramatic head start using diet and exercise combinations.
People should be aware of this trend and keep adding to their daily exercise routine. Changes in fat and muscle distribution may differ between men and women as they exercise. Men tend to lose abdominal fat (which lowers their risk for heart disease faster than reducing general body fat).
In women, aerobic and strength training are more likely to result in fat loss in the arms and trunk.
Because obesity is one of the risk factors for heart disease, anyone who is overweight must discuss their exercise program with a physician before starting. How Exercise Affects Other ConditionsPhysical activity makes you healthier.
Physical activity also helps the body use calories more efficiently, which helps you eliminate body fat and lose weight.
It also helps you maintain weight loss by increasing your metabolism and reducing your appetite. Exercise can help reduce body fat, which in turn lowers levels of cancer-promoting hormones, such as estrogen. The American Cancer Society (ACS) recommends engaging in 45 to 60 minutes of physical activity at least 5 days a week. Exercise can also help women who have been diagnosed with breast cancer and may help reduce the risk of breast cancer recurrence. Studies indicate that both aerobic and weight training exercises benefit the body and the mind, and improve quality of life for breast cancer survivors. A sedentary lifestyle increases the risk of developing colorectal cancer. Regular exercise may help reduce risk. Exercise also has a beneficial effect on people receiving treatment for cancer.
Aerobic and resistance training can reduce fatigue in patients undergoing chemotherapy or radiation treatments for cancer.
Older people who exercise moderately may have a lower risk for severe gastrointestinal bleeding. Effects on Neurological Diseases and Mental DeclineStudies have shown that regular exercise, particularly walking, may help reduce one's risk for memory loss or cognitive decline. Epidemiologic studies have found an association between increased exercise and slower rate of functional decline in older adults. Aerobic exercise has been linked to improved reaction time in people of all ages. Exercise seems to improve the physical and emotional well-being of patients who already have Alzheimer disease. A little as 60 minutes each week may reduce depression, wandering, and falls. People with existing neurological diseases, such as multiple sclerosis, Parkinson disease, and Alzheimer disease, should be encouraged to exercise. Specialized exercise programs that improve mobility are particularly valuable for patients with Parkinson disease.
Patients with neurological disorders who exercise have less stiffness, as well as reduction in, and even reversal of, muscle wasting. In addition, the psychological benefits of exercise are extremely important in managing these disorders. Aerobic workouts can raise chemicals in the brain, such as endorphins, adrenaline, serotonin, and dopamine that produce the so-called runner's high.
Yoga practice, which involves rhythmic stretching movements and breathing, may help improve and stabilize mood. Meditation may also be helpful. Although there is little evidence that exercise can correct major depression, studies have suggested benefits in mild-to-moderate depression in adults.
Simply participating in a group activity may help improve mood. Teenagers who are active in sports have a greater sense of well-being than their sedentary peers.
Women who exercise during menopause showed less anxiety, stress, and depression than inactive women with menopause did.
Click the icon to see an image of the benefits of flexibility exercise on body and mind.Effect of Exercise on PregnancyModerate exercise in healthy pregnant women does not increase the risk for miscarriage, preterm labor, or rupture of the membrane.
Exercising increases the fetal heart rate, which in turn protects the baby. Healthy women with normal pregnancies should exercise at least three times a week, being careful to warm up, cool down, and drink plenty of liquids.
However, excessive exercise can cause undernourishment of the fetus. As a rule for previously sedentary, low-risk expectant mothers, the pulse rate should not exceed 70 to 75% of the maximum heart rate, or more than 150 beats per minute. Any sedentary expectant mother should check with her provider before starting an exercise program. Vigorous exercise may improve the chances for a timely delivery. All pregnant women, however, should avoid high-impact, jerky, and jarring exercises, such as aerobic dancing, which can weaken the pelvic floor muscles that support the uterus. During exercise, women should monitor their temperature to avoid overheating, a side effect that can damage the fetus. Nursing mothers who engage in such activity might want to wait about an hour after exercising before they feed their infant. ComplicationsExercise may lead to injury. Be sure you have clear instructions on how to perform your exercises and how to use any equipment you exercise with. Injuries from High-Impact ExerciseCompetitive running or high-impact aerobics pose a high risk of a number of injuries to the bones and muscle. Treating Minor Injuries Most mild or moderate injuries respond well to a simple, four-step treatment: rest, ice, compression, and elevation (RICE). Ice packs, which reduce inflammation and pain, can help new injuries, and can be useful for the first few hours after a chronically injured area is exercised. How much or how long to compress the injury is unclear. Evidence suggests that early movement is helpful, although taping or bracing in people with a recurrent ankle sprain is known to be protective. It may not be helpful in those without a previous ankle injury. Minor injuries, like sprains, may be treated at home if broken bones are not suspected.
The acronym RICE can help you remember how to treat minor injuries: "R" stands for rest, "I" is for ice, "C" is for compression, and "E" is for elevation.
Gentle movement may help, but pressure should not be put on a sprained joint until pain is completely gone.
This combination of symptoms includes loss of menstruation, eating disorders, and osteoporosis. Continued intense exercise causes a stress response in which estrogen (the primary female hormone) levels are reduced. Iron loss and anemia may also be a problem in women who exercise frequently, even at moderate intensity.



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