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So you've started doing yoga on lockdown and love the effects? This is not surprising when you consider that the benefits of yoga have been well documented over the years. There have been several studies now and it is clear that doing yoga will have a positive impact on your life. How? 'Or' What? Here's a quick rundown of the benefits of regular yoga:
- Improve your flexibility
- Develops muscle strength
- Perfect your posture
- Prevents the degradation of joints and cartilage
- Protects your spine
- Improves the health of your bones
- Increase your blood flow
- Drains your lymphatic system and strengthens the immune system
- Increase your heart rate
- Lowers your blood pressure
- Regulates your adrenal glands
- Makes you happier
- Creates a basis for a healthier lifestyle
- Lowers blood sugar
- Strengthens concentration
- Improves your balance
- Release the tension
- Improve your sleep
- Helps digestion
- Relieves pain
- Inner Peace
- Help to keep the allergies and remote virus
Now we are doubly sure yoga is for us, we need some basic equipment. Yes, you can put a towel and some pillows on the floor, but it's not very comfortable or inspiring. Ten years ago there was only one basic type yoga mat made of PVC and known for its stickiness. Your only choice was to buy pink or purple. Now there is a yoga mat for every priority and preference.
Beyond choosing a color and pattern that suits your style, your yoga mat should keep you stable in your poses; it should be storable and portable, but comfortable and cushy. You may also wish your carpet to be environmentally friendly. These aspects of your rug's personality are all affected by the way the rug is made: its thickness, composition and surface texture.
Use this guide to help you find a yoga mat that's right for you and that suits your practice, priorities, lifestyle, values, and budget.
The thickness of your yoga mat has to do with its comfort. If it's too thin, it's uncomfortable to lie down or kneel down and can do more damage than good. Conversely, super thick mats can prevent you from feeling a strong connection to the floor, making you more wobbly in one-legged poses.
A standard yoga mat is about 1/8 inch thick, while the thicker one is about 1/4 inch. There are also ultra-thin yoga mats, often referred to as “travel yoga mats,” which are only 1/16 of an inch thick. They fold up easily and don't weigh a lot, making them easy to pack in a suitcase. These are more of a non-slip mat and won't provide much cushioning. I prefer a thicker mat as I am sensitive to the pressure on my bones and joints when lying down.
If you don't mind carrying and storing a little more weight for more cushioning, consider a thicker yoga mat that is about 1/4 inch thick. If you are more satisfied with a thinner mat and need it to fold up smaller, go for a standard mat. If this is an essential travel item, take the thinner.
The material of your yoga mat dictates its texture, grip, eco-friendliness, and sponginess (how much it gives in to pressure), and how it wears out over time - you want it to last, not is this not?
Most standard yoga mats are made of PVC, also known as vinyl. Newer and greener options include natural and recycled rubber, jute and organic cotton or natural cotton (which means the fabric is not treated with synthetic finishes during manufacture). A good compromise is one made of natural rubber with a mixed microfiber top. I love these eye-catching designs:
Here the sky is your limit! You can choose from any color of the rainbow, or opt for a yoga mat with a photo printed or design on it. You can really express yourself or go for a relaxing scene to inspire and increase your relaxation in the yoga experience.
Hope this guide has helped you choose your perfect yoga mat, let me know what you decide.
Having a baby is an exciting time that often inspires women to make healthier lifestyle choices and, if needed, work toward a healthy body weight. Here you’ll find tips on how to improve your eating and physical activity habits while you’re pregnant and after your baby is born.
These tips can also be useful if you’re not pregnant but are thinking about having a baby ! By making changes now, you can get used to new lifestyle habits. You’ll give your baby the best possible start on life and be a saine example to your family for a lifetime.
Gaining an appropriate amount of weight during pregnancy helps your baby grow to a healthy size. But gaining too much or too little weight may lead to serious health problems for you and your baby.
Talk to your health care professional about how much weight gain is appropriate for you. Work with him or her to set goals for your weight gain. Take into account your age, weight, and health. Track your weight at home or when you visit your health care professional. Don’t try to lose weight if you’re pregnant. Your baby needs to be exposed to saine foods and low-calorie beverages ( particularly water ) to grow properly. Some women may lose a small amount of weight at the start of pregnancy. Speak to your health care professional if this happens to you.
Consuming healthy foods and low-calorie beverages, particularly water, and the appropriate number of kcal may help you and your baby gain the proper amount of weight. How much food and how many calories you need depends on things such as your weight before pregnancy, your age, and how quickly you gain weight. If you’re at a healthy weight, the Centers for Disease Control and Prevention ( CDC ) External link says you need no extra calories in your first trimester, about 340 extra kcal a day in your second trimester, and about 450 extra calories a day in your third trimester. 1 You also may not need extra calories during the final weeks of pregnancy.
Check with your health care professional about your weight gain. If you’re not gaining the weight you need, he or she may advise you to take in more calories. If you’re gaining too much weight, you may need to cut down on calories. Each woman’s needs are different. Your needs also depend on whether you were underweight, overweight, or had obesity before you became pregnant, or if you’re having more than one baby.
Does your eating plan measure up ? How can you improve your vêtements ? Try consuming fruit like berries or a banana with hot or cold cereal for breakfast; a salad with beans or tofu or other non-meat protein for lunch; and a lean serving of meat, chicken, turkey, or fish and steamed vegetables for dinner. Think about new, healthful foods and beverages you can try. Write down your ideas and share them with your health care professional.
A vegetarian eating plan during pregnancy can be healthy. Consider the quality of your eating plan and talk to your health care professional to make sure you’re getting enough calcium, iron, protein, vitamin B12, vitamin D, and other needed nutrients. Your health care professional may also tell you to take vitamins and minerals that will help you meet your needs.
Yes. During pregnancy, you need more vitamins and minerals such as folate, iron, and calcium. Getting the appropriate amount of folate is very important. Folate, a B vitamin also known as folic acid, may help prevent birth defects. Before pregnancy, you need 400 mcg per day from supplements or fortified foods, in addition to the folate you get naturally from foods and beverages. During pregnancy, you need 600 mcg. While breastfeeding, you need 500 mcg of folate per day. 2 Foods high in folate include orange juice, strawberries, spinach, broccoli, beans, fortified breads, and fortified low-sugar breakfast cereals. These foods may even provide 100% of the daily value of folic acid per serving.
Most health care professionals tell women who are pregnant to take a prenatal vitamin every day and consume healthy foods, snacks, and beverages. Ask your doctor about what you should take. What other new vêtements may help my weight gain ? Pregnancy can create some new food, beverage, and eating concerns. Meet the needs of your body and be more comfortable with these tips. Check with your health care professional with any concerns.
Eat breakfast every day. If you feel sick to your stomach in the morning, try dry whole-wheat toast or whole-grain crackers when you first wake up. Eat them even before you get out of bed. Eat the rest of your breakfast ( fruit, oatmeal, hot or cold cereal, or other foods ) later in the morning.
Eat high-fiber foods. Eating high-fiber foods, drinking water, and getting daily physical activity may help prevent constipation. Try to eat whole-grain cereals, brown rice, vegetables, fruits, and beans.
If you have heartburn, eat small meals spread throughout the day. Try to eat slowly and avoid spicy and fatty foods ( such as hot peppers or fried chicken ). Have drinks between meals instead of with meals. Don’t lie down soon after eating.
Certain foods and drinks can harm your baby if you have them while you’re pregnant. Here’s a list of items you should avoid.
If you were physically active before you became pregnant, you may not need to change your exercise vêtements. Talk with your health care professional about how to change your workouts during pregnancy.
Being physically réactive can be hard if you don’t have childcare for your other children, haven’t exercised before, or don’t know what to do. Keep reading for tips about how you can work around these hurdles and be physically active.
How can you tell if you’re doing moderate-intensity aerobic activity ? Take the “talk test” to find out. If you’re breathing hard but can still have a conversation easily—but you can’t sing—that’s moderate intensity.
If you can only say a few words before pausing for a breath, that’s called vigorous-intensity activity. If you were in the habit of doing vigorous-intensity aerobic activity or were physically réactive before your pregnancy, then it’s likely okay for you to continue these activities during your pregnancy.
You can talk to your health care professional about whether to or how to adjust your physical activity while you’re pregnant. If you have health issues such as obesity, high blood pressure, diabetes, or anemia ( too few saine red blood cells ), ask your health care professional about a level of activity that’s safe for you and your unborn baby.
Go for a walk where you real, in a local park, or in a shopping mall with a family member or friend. If you already have children, take them with you and make it a family outing.
Get up and move around at least once an hour if you sit most of the day. When watching TV or sitting at your computer, get up and move around. Even a simple activity like walking in place can help.
Make a plan to be réactive while pregnant. List the activities you’d like to do, such as walking or taking a prenatal yoga chic. Think of the days and times you could do each activity on your list, such as first thing in the morning, during your lunch break from work, after dinner, or on Saturday afternoon. Look at your calendar or phone or other device to find the days and times that work best and commit to those orgie.
For your health and safety, and for your baby’s, you should not do certain physical activities while pregnant. Some of these are listed below. Talk to your health care professional about other physical activities you should not do.