Fitness WAHM

Inhale and Exhale: When To Do Which During Exercise?

Breathing, we do it every day without being consciously aware of how we do it.  Yet, the act of inhaling and exhaling during exercise takes on another dimension.  Most experts agree that one should exhale upon exertion and inhale upon release.  The reason for this is that there is less risk of injury internally.

Some women have a difficult time with this particular technique since the tendency to hold ones’ breath when exerting pressure is quite common.  It is recommended that, for example, if you are lifting a heavy object to exhale as you begin the lift and then inhale when you slowly place the object down.

Another school of thought suggests that when conducting any form of exercise, there is a tendency to breathe through the mouth, which is why so many people new to exercising get out of breath.  The proper way is to breathe through the nose.  All experts do agree, however, that breathing during exercise routines should be normal and not forced.

Engaging in cardiovascular workouts or aerobic workouts is another example in which breathing should be natural.  Moreover, it is advised to breathe in through the nose and breathe out through the mouth, which allows the heart rate to slow down as well as your breathing.  Yet, professionals who teach Yoga instruct their students to breathe only through the mouth.

Sound confusing?  Well, the best advice is when it doubt breathe normally.  Eventually, the more practice you have under your belt the more you will be able to get the breathing part of exercising down to a science.

While much has been written about when to inhale and exhale during exercise routines, there is a right way of breathing.  The problem is, depending on which professional you talk to, their way is the only way.

Teach Your Child about Fitness with Fun

From their earliest years, children mimic parents.  Whether it’s clapping or making sounds, toddlers who watch Mom and Dad dance or jump try to follow the same moves. Children’s shows also encourage kids to exercise in a fun and unique way.

There are a variety of ways to teach your child about fitness, why it’s important, how to get them interested enough to participate, and show them it’s actually fun as well.

Perhaps you have toddlers at home and have an exercise routine of your own.  For example, you put an exercise DVD on every morning while your child watches from the playpen.  Suddenly, your child is mimicking your every move.  This is where it begins.
Mom is having fun and so is the child.

As your child grows, and your exercise routine involves walking, you may begin by utilizing a stroller, then later on, having the child walk with you, hand in hand.  Eventually, you may begin jogging with your now-older kid beside you, keeping up with every step.

Fitness doesn’t have to be a laborious exercise.  It can be fun utilizing creative and new methods to make it so.  If you have a good time exercising, your child will too.  Physical fitness is important for children as well as adults, and the more you incorporate fitness into your daily routine, the more your child will inevitably want to follow in your footsteps.

Children learn from being taught.  If your home is filled with physical activity, your child will consider it a normal part of growing up and will conform to the activities you engage in every day.

If you put on a Dancercise® DVD, for example, your child will participate.  So too, with family participation, exercise will become a daily routine and no second thoughts will be given to why it shouldn’t be done, but rather how much fun it is to do.

Tips for Alleviating Sciatica Pain during Pregnancy

An expectant mother will experience many changes to her body during the length of her pregnancy.  Many changes are to be expected; some, however, are not.  One of those changes many women experience during pregnancy is a pinched sciatic nerve which can cause pain and discomfort.  Here are some tips for alleviating sciatica pain during pregnancy.

It wouldn’t be inaccurate to say that most people aren’t aware of the sciatic nerve, unless they have a problem with sciatica or know someone who does.  The sciatic nerve runs from the lower back into the backs of the legs and feet.  When this nerve becomes inflamed, through injury or pressure in the back, the pain can be nearly unbearable.  It can even cause the leg to be weak, numb, or to tingle.

While it is not uncommon for women to develop sciatica while pregnant, it isn’t a guaranteed problem that every expectant mom will have to face.  Quite often, rather than the baby pressing on the nerve which causes the pain, the sciatic nerve is being pressed because of damage to a disc in the spine.  Unfortunately, pregnant women often experience disc injury, so it’s not uncommon for people to expect the two to go together.

Symptoms for sciatica include:
• Feeling of pins and needles in the lower back, going down the leg, possibly the foot
• Burning or shooting pain along the back of the leg, buttocks, or lower back
• Lower back or back of the pelvis pain which may extend into the foot
• Numb feet or legs

What can you do if you develop sciatica during pregnancy?  If you’re lucky, the pain or discomfort will subside on its own, which is often the case.  Unfortunately, this may take up to six weeks to happen.  A physical therapist may be able to help you by using manual therapy to alleviate the pressure and discomfort.

Your doctor or therapist may suggest specific exercises that will strengthen your abdominal muscles, back muscles, and pelvic floor muscles, which could aid in delivery.  These muscles can also be used by women who have already delivered to help them maintain strength in these particular muscle groups.

Another option is to find a chiropractor that has experience with prenatal women.  You may be able to find a chiropractor that specializes in prenatal chiropractic care, with special pillows or tables to make adjustments easier for them.

Try to be careful how you walk and sit while pregnant.  If your posture is poor, learning to adjust your posture may help tremendously.  Not only will you look better, you’ll likely feel better as well.  Avoid staying in one position for long periods of time; exercise and stretch but not while you’re actually in pain.

Sciatic pain during pregnancy is not uncommon, but there are things you can do to lessen the effects.  These are only tips for alleviating sciatic pain during pregnancy.  Check with your doctor if you experience sciatica during pregnancy and follow their advice.