Pregnancy demands a lot of energy. Your pre-baby body determines your post-baby health. Hence, following a fitness regime religiously before trying to conceive will prepare your body to cope with the intense strain that is to come during labour and delivery. A physically active woman will have a shorter duration of labour than a woman who isn’t so active. You can start any form of exercise program, even if you have never been a fitness fanatic.
Benefits Of Exercise
1. Decreases muscle and mental tension.
2. Relieves back pain.
3. Strengthen the muscles and prepares the body for labour.
4. Improves blood circulation.
5. Enhances fertility.
6. Improves posture and appearance.
7. Improves flexibility, stamina, and endurance.
Exercise 4 to 5 times a week which is focused on cardio rather than weight loss to improve stamina and endurance. Stretching, swimming, deep breathing exercises and moderate cardio exercises like brisk walking should be incorporated.
Guidelines for the pre-natal stage
1, Avoid any form of exercising that involves jumping that can cause abdominal trauma.
2. Avoid exercises which makes your heart beat too fast or involves too much sweating.
3. Avoid balancing exercise and sit-ups.
4. Avoid overstretching. It may cause injuries due to loose joints.
5. Do not hold breath during any exercises.
6. Aerobic activities should not exceed more than 20 minutes.
7. As pregnancy progresses, activities should be reduced and limited to deep breathing exercises during the last few months.
Guidelines for the post-natal stage
Post-natal isn’t the time to stress your body, so give some time for it to heal. After consulting your doctor, you can start with light indoor activities focused on core strengthening. You can incorporate light walks as well. Exercise helps you to get back to your pre-pregnancy body.
1. Start with indoor activities focused on core strengthening.
2. Incorporate light walks.
3. Only after 3 months of delivery, start incorporating moderate cardio exercises like swimming. Gentle strength training with bands rather than weights can be incorporated as well.
4. Yoga and pilates can be included post 3 months.
5. Avoid high impact activities like running and jumping.
6. Avoid lifting of heavy weights and over stretching.
7. Avoid activities that require sudden reflexes or movements.
1. In addition to the prescribed medication, a woman should eat traditionally without dieting. Should incorporate Galecto Gaugs (foods which help in milk production).
2. Stay hydrated all the time.
3. Eat pulses, protein rich food, green leafy vegetables and fruits in abundance.
4. Drink at least one glass of water before breast feeding.
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