Port Douglas Spa & Beauty is an indulgence every traveler must enjoy whilst in the Port Douglas region. The perfect way to relax and unwind in this tropical paradise, Port Douglas Spa & Beauty have treatments to suit all tastes and budgets.
Port Douglas Spa & Beauty offers a selection of Port Douglas Day Spas and Resort Spas, all of whom specialise in their own unique treatments and choice of Spa products. All are award winning and recognised as providing a very rewarding relaxation time.
Travellers from the United Kingdom will be well aquainted with the Elemis range of Spa products, and can experience them at both the Silky Oaks Healing Waters Spa, and the Pullman's Sea Temple Vie Spa which also offers the unique hot stones treatment which combines hot stones placed on key energy points and massage to relax the entire body.
Port Douglas Spa & Beauty accommodates Port Douglas personal training sessions with qualified instructors, and a range of gymnasiums to ensure you keep fit after the indulgence of all that Port Douglas food and drinks!
Exercise During Pregnancy
Over the last few decades researchers have found that not only is exercise during pregnancy safe, but that it also promotes the health & well-being of both the infant and the mother.
1. Safety of Exercise During Pregnancy
The latest research on exercise during pregnancy has shown that the heart rate of both the baby and the mother increase similarly during exercise, and this increase in heart rate has had no negative health consequences on the baby.
Although exercise is safe during pregnancy , it definitely cannot be undertaken in the same way as it was before pregnancy, especially after the first trimester.
2. The ACOG Guidelines (American College Of Obstetricians & Gynacologists)
Mild to moderate activity can be continued throughout pregnancy. Regular exercise is preferable (3 x week) to intermittent activity.
Exercise in the supine position should be avoided after the first trimester. Vigorous exercise should be avoided throughout pregnancy.
Exercise during pregnancy should be modified according to maternal symptoms â€“ such as light headedness, shortness of breath, dizziness, nausea & fatigue. If the mother to be feels great and has good fitness she can continue to exercise at intensity levels similar to those prior to pregnancy. The revised guidelines give women the green light to elevate their heart rate beyond 140 bpm and work the abdominal muscles.
Pregnant women should stop exercising when fatigued and must not exercise to exhaustion.
Any type of exercise involving the potential for even mild abdominal trauma should be avoided.
Pregnant exercisers must have adequate hydration and wear comfortable clothing.
Many of the physiological changes of pregnancy persist 4 to 6 weeks after the baby is born, so pre pregnancy exercise routines should be resumed gradually.
3. Should Sedentary Women Begin Exercise During Pregnancy
The answer is yes.
Like all normal sedentary people who begin exercising, women who are inactive prior to becoming pregnant but then become active during pregnancy should increase their activity gradually. This is a positive step forward for these women.
4. Before beginning an exercise program just remember the following:
Exercise in the supine position should be avoided after the first trimester, this is because it can compress the vena cava blood vessel and make you feel light headed, dizzy, nauseas and breathless.
This does not mean you cannot work the abdominal muscles at all. The Transverse abdominal muscles are very important in providing support for the lower back and growing abdomen and pushing the baby out during labour.
To work these transverse abdominal muscles perform an isolation contraction. Sit or stand with your shoulders relaxed pull your belly button into your spine and hold for a few counts and then release. Try to do this up to 100 times per day. Ths will also increase your muscular endurance.
Pregnant women produce a hormone which softens ligaments throughout the body especially in the pelvic girdle. This makes them much more prone to injury so plyometric exercises and high intensity exercise should be modified or avoided all together.
Swimming is excellent during pregnancy. Kinder on the ligaments and joints, extra cooling effect and strain on lower back is reduced to buoyancy. All moves are safe too.
5. Bottom Line
Exercise benefits all women during pregnancy. Moderate Ex is not only safe it also in many cases makes pregnancy more comfortable and speeds post birth recovery.
Exercise is a tool to help achieve the ultimate goal of pregnancy a health baby and a healthy mum.
The effects of Exercise on Mental Health
For time now it has been common knowledge that exercise is good for one's physical health.
Yet, it has only been in recent years, that we have been informed that exercise can also be of value in promoting sound mental health.
Research shows that exercise can have effects on depression, anxiety, stress, mood state and self-esteem. The following information is from The British Journal of Sports Medicine by D Scully, J Kremer, M Meade &R Graham.
Findings from the British Journal of Sports Medicine have shown that:
Exercise has an anti-depressive effect in persons diagnosed with clinical depression
Best results with aerobic and anaerobic exercise.
Exercise regimes that last over 17 weeks have the most positive results
Exercise positively invokes a reduction in anxiety.
Aerobic exercise has shown the best results in reducing anxiety.
The greatest results were shown when clients participate in aerobic exercise for 10 - 15 weeks or longer
Exercise helps to manage stress more effectively.
Aerobic exercise appears to help stress reduction the most.
Results appear beneficial after 12 weeks of exercise at 3 x a week for at least 20 mins per session.
Exercise positively affects mood states such as tension, fatigue, anger and vigor
Aerobic and Anaerobic exercise produces these positive effects
However, the exercise / mood state association remains complex and not understood
Self - Esteem
Exercise improves self - esteem
At this stage there are no conclusions as to what type of exercise is best suited to improving self-esteem.
People with low self esteem had the most significant improvements in self - esteem with exercise
From this brief research overview we can clearly say that exercise is related to positive psychological health and appears to have positive effects on depression, anxiety, stress, mood state and self esteem.
The reason we can only say words like 'related' and 'appears to be' when talking about the effect of exercise on mental health is because nearly all of the studies on exercise and psychological health have shown that exercise has associations with mental health variables, but not actual causal relationships.
All of the clinical trial studies have mixed results of significant and non-significant findings which makes it difficult for scientists to give strong definite conclusions
My personal Opinion
My personal opinion on Exercise and mental health is that Exercise makes you feel good (once you have finished that is). During Exercise your body releases endorphins and these endorphins are the body's natural feel good chemicals, and when they are released, your mood is naturally boosted.
So when you feel good you become motivated to repeat the activity that made you feel good. This is why after a few weeks of exercise you become more motivated to continue the activity and I believe the motivation and feel good chemicals has a positive effect on your self â€“ esteem, moods and stress levels.
Aerobic means in the presence of oxygen... and any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity.
Anaerobic means in the absence of oxygen... and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity.
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