September 01 2011
PHY/280 Human growth and development
To: Pregnant and postpartum Women
From: Developmental Psychologist Dr. Naber
Date: September 01 2011
Subject: Prenatal and Postpartum Activity List
Taking care of your health is a very important and essential for your own benefit but also for your growing child. The importance of exercise and a healthy diet cannot be more important than during the pregnancy and postpartum stages of a women’s life. There are some changes that alter a women’s life physically, hormonally and mentally. So you may better prepare for these experiences, I have prepared a short activity list below that in my opinion will positively affect an infant’s future development. * Nutrition during and after pregnancy is important. Make sure you eat at least four to five small meals a day, Your diet should consist of foods rich in Protein, Calcium, Carbohydrates, Folic Acids, vitamins and minerals. You want to stay well hydrated by drinking plenty of fluids but avoiding caffeinated and Alcoholic beverages. * Exercise regularly, an exercise program these times should focus on Posture, Abdominal strength, Support of the Pelvic Floor, Energy and Endurance. Walk or swim at lease a half mile a day. Focus on breathing drills, core and pelvic floor exercises, Cardio/endurance and flexibility training are essential components, and will benefit you not only during delivery, but also better condition you in taking care of your child after it is born. staying active even before you go into labor is very important. * Obtain as much rest as possible do not over exert yourself. Getting between eight to ten hours of sleep a night with short naps throughout the day should help you manage stress that incur during pregnancies. Get a massage at lease once to twice a week in which should help maintain a good blood pressure and ease the strain on the...