Myth One:Resistance training may cause joint injury

It is true that pregnancy floods your system with Relaxin – a hormone that loosens ligaments to prepare your body for delivery. However a 2011 University of Georgia study found that a low to moderate intensity strength program is safe, even for fitness novices provided the mom has had the all-clear from the doctor.

Research has come a long way with exercise and pregnancy in the last two decades and we now know that we can do most physical activities when pregnant and that especially strength, resistance and functional training are beneficial for the mom-to-be during pregnancy and after the birth of her baby.

Training needs to be done under the supervision of a fitness professional who is qualified and knows how to modify and adapt the training programme for the mom-to-be according to her pregnancy stage.

Myth Two: Exercise results in a high core body temperature that might damage the embryo or developing foetus

Current medical science shows that well-hydrated, fit pregnant women in fact can moderate their core body temperature more than sedentary, non-pregnant women.

Having said this, pregnant women should still be careful to not increase core temperature too much during exercise. A qualified instructor will keep tabs on this. Exercising in a well-ventilated environment, with frequent breaks and hydration is important. 

Myth Three: Exercise during pregnancy reduces the rate of oxygen and nutrient delivery to the developing foetus

It is the normal physiological response for the cardiac output and blood volume to increase when pregnant. In addition to this, the placenta develops in such a way that a constant stream of nutrients is transported through the placenta to the mom.

So, no wrapping yourself up in cotton wool?

“No” says Archer, “just remember to follow the guidelines for exercising while you are pregnant”:

• Regular exercise (3 to 5 times a week) is preferable to occasional activity.
• Swimming, stationary cycling and brisk walking are highly recommended.
• Exercise sessions should be preceded by a five minute period of muscle warm up, such as slow walking or stationary cycling at low resistance.
• Exercise should be done on a safe surface, such as a wooden floor or tightly carpeted surface to reduce the risk of injury.
• Moderate to intense aerobic activity should be limited to 15 to 20 minutes. Lower intensity activities may be conducted continuously over a longer period, but should not exceed 45 minutes.
• Care should be taken to rise from the floor gradually so as to avoid an abrupt drop in blood pressure and to continue some form of activity involving the legs for a brief period.
  Exercise sessions should be followed by a brief cool down period of gradually declining activity that includes gentle stationary stretching. Stretches should not be taken to the maximum resistance
  A pregnant woman should consume enough calories to meet the needs of her pregnancy (300 extra calories a day) as well as her exercise program.
• Women should not try to lose weight by exercising during pregnancy.
• Exercises that require jumping, jarring motions or rapid changes in direction should be avoided.
• Avoid exercises that involve lying on your back after the 4^th month (after the first trimester) as the pregnant uterus may compress the aorta and cause a decrease of blood flow to the foetus. The same goes for any exercises that notably compress the tummy area.

The post Exercise during pregnancy – three myths debunked! appeared first on All4Baby.

Week 9

Your baby is learning every day and is constantly taking in his surroundings. Be sure not to overstimulate  your baby as this could lead to a fussiness which will be difficult to console.

This week, your baby will;

• Continue to discover his hands and may even start taking an interest in his feet
• Constantly take in sensory information
• Show an interest in toys that jiggle or vibrate

Double digits, week 10

Have you introduced tummy time to your baby? Tummy time is important as it strengthens your baby’s neck muscles and prepares him for crawling.

Not all babies enjoy tummy time, so starting with just a few minutes per day is enough.Once baby is comfortable, you can increase the time to approximately 30 minutes per day.

Remember, baby will more willing to spend time on his tummy if you get down and engage with him.

At 10 weeks old, your baby will;

• Start to kick his legs when excited
• Vocalise his excitement, especially when he sees you
• Be able to hold his head up quite steadily for a short while

Your baby at 11 weeks

Is developing quite the personality. By now,  you are probably in tune with his personality which makes it much easier to respond to his needs.

This week your baby;

• May imitate sounds that he has heard
• Will gurgle and coo more
• Might show an interest in toys that have contrasting black and white colours
• Might surprise you with a spontaneous laugh

The three month mark

Did you know that by now, your baby has grown on average approximately 2.5cm per month? This means that you are probably packing away your newborn clothes and even some of your 0-3 month outfits.

By three months your baby will;

• Show his excitement by smiling, kicking and waving his arms
• Respond to your voice by making noises
• Probably be able to hold his neck steady
• Slow down in weight gain and will now gain an average of 150 grams per week

The post Your growing baby: Weeks 9 to 12 appeared first on All4Baby.

Not only is parent-infant touch vital for bonding, but it has been linked to reduction of stress, lowering of blood pressure and producing feel-good hormones like oxytocin.

Oxytocin is often called the love hormone and it is released by the brain when humans are cuddled or touched. Various studies have revealed that for infants, touch is as much of a necessity for growth and health as nutrition. Touching your baby, and in turn, teaching your child that touch is linked to love and affection is a vital part of parenting, and something that shouldn’t be taken lightly.

Geoffrey Holtes, brand custodian for Krayons in South Africa recommends a few easy activities to increase ‘touch-time’ with your baby…

Attachment parenting

Your baby needs time to explore his or her world, but every now and then, pop your little one into a sling or body-carrier whilst at home and allow your baby to be close to you while you go about your chores. Moving around with you, hearing your voice and feeling your heartbeat will relax your baby and encourage natural bonding.

Introduce different textures

When bathing your baby, take the time to gently massage his or her arms and legs. Use the time to introduce your child to different textures like the facecloth on their tummy, the soap bar in his or her little hand and water droplets down their legs.

Take the time to talk, laugh and smile

After bath time, lay your baby down on the changing mat, ensuring that the room is warm and comfortable and gently rub cream all over his or her body. Take time with the application ensuring full coverage and don’t forget jelly before putting your baby’s nappy on. Take time to talk to your baby, laugh and smile.

Deep touch method

During feeding times, or just before sleep, swaddle and hold your baby. This deep touch method has been linked to the feeling the baby had in your womb and is a relaxing and calming sensation.

“The time spent with your little one is precious, and encouraging touch will enhance your baby’s emotional and physical development,” concludes Holtes.

About the Author: Krayons offers a range of products that support these methods of touch. For more information on Krayons products visit KrayonsBabies on Facebook.

The post Why physical touch is important for your baby appeared first on All4Baby.

A cooler climate also spells the start of dry skin, cracked lips and irritated complexions, all of which affect your baby’s usually plump and moist skin. Geoffrey Holtes, brand custodian for Krayons in South Africa says that keeping your infant’s skin soft and supple during the winter months is easily achieved by adding a few extra steps to your bath time routine.

• If your baby’s skin is very dry and easily irritated, using Aqueous cream in the place of soap might help to soothe and moisturise more effectively during winter time. Apply the cream prior to lowering your baby into the bath and splash gently to cleanse when in the water.
• When bath time is over, pat your baby’s skin down with a soft towel being sure not to rub too hard and irritate the skin. Once the skin is dry, apply a thick layer of Baby Aqueous cream over your baby’s body.
• If your baby has dry or cracked lips, apply a thin layer of petroleum jelly on both lips to lock in moisture.
• Repeat the Aqueous cream (particularly on the cheeks) and petroleum jelly applications if you are going outside to ensure adequate protection from the harsh winter breeze.

Geoffrey says that with the South African climate, parents should also be mindful of the sun. “During the southern hemisphere winter it is still possible for skin to burn if exposed to the sun for too long. Parents should apply a high factor sun protection lotion if the baby will be exposed to the elements for too long.’

For more information on Krayons products visit KrayonsBabies on Facebook.

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