At Beginnings Birth Center, we know the importance of your body staying healthy during and after the birth. Exercise has been shown to improve baby’s brain development if done 5-6 days a week and increasing your heart rate for at least 30 minutes each time during pregnancy. Regular exercise also helps you stay more comfortable throughout pregnancy. The extra weight and other body changes can cause a lot of aches and pains. Your body can handle it all much more easily the better shape you’re in during the process. There’s also evidence that regular exercise during pregnancy can help labor and birth be easier. The more physically in shape you are and the more physical endurance you have, the better you’ll be able to handle the physical challenge that is labor and birth.
During the pregnancy, weight gain is a normal experience, and most women need extra weight to be healthy during the pregnancy. After all, you are nurturing a new life! This weight gain can be a result of a number of different factors. Usually, moms can expect to see a weight gain of 25-35 pounds during their pregnancy. Those who are underweight may want to gain more, and those who are overweight may want to gain less. But where does this weight come from? Your body naturally produces fluid to help keep organs and cells operating correctly, but when you’re pregnant the amount of fluid produced increases to make the flow of nutrients more efficient. In addition, because your heart is pumping enough for two, there is also an increase in blood volume. Breast milk production also increases to prepare for the baby, and amniotic fluid is produced which surrounds your baby to help aid your baby in their growth, keep them jostling about, and to keep them warm.
They call the period of 6-8 weeks after delivery the ‘postpartum’ period. This is when your body returns to a nearly complete pre-pregnancy state. This period can involve the mother progressing through numerous changes, both physically, and emotionally. All the while learning to deal with the changes and adjustments of being a new mother! This process also involves both parents learning how to adjust and take care of their newborn; they become a family unit. You will need plenty of good rest, nutrition, recovery, and help to strengthen and adapt during the first few weeks. Meeting the constant demand of a newborn requires time and investment, which frequently can distract from other responsibilities. We encourage you to reach out to friends and family to build a strong support network to help delegate and accomplish takes you can’t get too. It is also important to ensure your body recovers and returns to a more efficient and healthy state so you can continue caring for yourself, your baby, and the rest of your family. Exercising regularly throughout pregnancy helps the recovery and return to pre-pregnancy shape much, much easier.
We’re glad to offer a number of different group exercise classes to help you maintain your health during and after the birth. This includes Prenatal Yoga, Pregnancy and Babywearing Barre, and couple Zumba classes. Here at Beginnings Birth Center, want to help you achieve your recovery and fitness goals! In addition to the classes listed here, we will be offering other classes in the future covering an expanding range of other group exercise classes.
Prenatal Yoga with ENSO
Community + Movement + Laughter = A recipe for the best pregnancy ever!
This class is limited to women at all stages of pregnancy who have confirmed with their provider that prenatal yoga is a good choice for them. Whether or not you have practiced yoga before, you will enjoy making friends other pregnant women, stretching and strengthening your body, and learning more about labor, birth, and motherhood. Please bring water and prepare to be barefoot. Some mats are available to borrow, but if you have your own please bring it with you.
Prenatal Yoga classes are very popular and can be especially beneficial when combined with a cardiovascular exercise. In a recent review of 10 different research studies, they found that prenatal yoga lowers the chances of pregnancy complications, reduce your pain and stress levels, and increase overall health in the birth. Prenatal Yoga can be a great way for expecting mothers to stay healthy and in shape. If you’re a beginner or seasoned, yoga can be an effective activity to maintain limber and flexibility, tone your muscles, and improve your balance and circulation during pregnancy. In addition, Yoga is also very beneficial to your breathing. You’ll learn to control your breathing and relax, which will come especially in use during your labor, birth, and motherhood. Yoga isn’t just good for your body and your pregnancy. It can also be a great way to meet and engage with other mothers in a loving community.
Pregnancy & Babywearing Barre
Babywearing Barre is an exercise class designed for new moms and babies. Some of the things you can expect include strengthening your body, improving your confidence, and building a strong bond with your baby. You will strengthen your core and increase your flexibility with a combination of basic pilates and ballet exercises. These exercises are focused on building strength in the abdominals and pelvic floor, while also increasing flexibility, and toning your arms, core, buns, and calves. All of this while bonding with your baby! These are only some of the benefits of Babywearing Barre. You will also be surrounded by a loving, empowering community that will help you and come alongside you; even when you feel tired! These safe and effective exercises are a wonderful opportunity to gain strength and build relationships. We’ll give you everything you need to bond with your child through fitness and fun. No prior pilates or dance experience is required to participate.
Mom & Dad Zumba Dance Class
Looking for a fun way to stay active and socialize with others all while dancing to great music? Zumba classes are for you! Sometimes it can feel overwhelming to try and get back in shape and lose the excess weight after a pregnancy. But we’ve got a secret weapon for you. Zumba is a unique workout that blends moves from world rhythms that include salsa, merengue, mambo, hip-hop, and tango. This is a high-energy dance workout that has high energy music, fun choreography, and a great community. Before long, you’ll be shedding the pounds and getting rid of the bulge in your midsection. It’s a great total-body workout that strengthens your core and tightens the muscles that get weakened and stretched from the pregnancy. Although Zumba is a great before and after pregnancy, make sure that your body is healed completely before going head first into an exercise program. Be consistent with the workouts, and you’ll be back in shape in no time. Also, consider taking Zumba with your significant other! Zumba is a fun way to get a workout with your partner, and it will help you grow closer together. Don’t be hesitant or afraid, the class will be welcoming, and everyone is there to dance, become healthier, and have fun!
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