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The most beautiful phase of a woman’s life comes with the requirement of being healthy. It is important to be focused on antenatal care to deliver a healthy baby.
What is antenatal care
Antenatal care is the care that a woman takes before giving birth. This is because pregnancy comes with potential health problems such as hypertension and pregnancy diabetes, and hormonal changes can affect the foetus. Below are some easy antenatal exercises that will help keep you healthy
Note: It’s important to know that every pregnancy is different in its own way, so consult your doctor in case of health problems.
1. Deep Breathing
Deep breathing during pregnancy is very important, as your body requires an adequate amount of oxygen for the baby’s growth, and this exercise helps provide the required nourishment to the foetus.
- Sit in an upright position, by keeping your body relaxed.
- Place one hand under your belly and other above it.
- Take a deep breath through the nose, filling your lower abdomen, and hold your breath on the count of 10. Then, exhale through your month.
2. Ankle pumps
This exercise will help to provide the muscle strength and endurance required during pregnancy
- Lie down on a bed, keeping your body relaxed.
- Pull your ankles towards the body by pointing your toes towards you, and hold this position till the count of 10.
- Now, stretch your ankle away from the body, pointing your toes outwards and hold till the count of 10.
- You can do 10 repetitions in each direction.
Walking has many benefits and it’s is safe if you are healthy and have a normal pregnancy. However, regarding duration of the walk, you can seek the advice of your gynaecologist and gradually increase the duration as per the trimester.
It is always advisable to take certain precautions before walking.
1. Wear comfortable shoes
2. Keep yourself hydrated
3. Wear comfortable and loose clothes
4. Have a snack 30 minutes before your walk
5. Choose a comfortable pathway for your walk
Walking during the antenatal period has many benefits such as it helps in reducing back pain, relieves constipation, reduces the risk of preeclampsia, etc.
4. Kegel Exercises
You can do this exercise in a sitting or lying -down position. Keep your body relaxed and tighten your pelvic floor muscles. Avoid contracting your stomach and buttock muscles. You will feel a sensation in your pelvic floor area, as you feel while controlling your urine, and hold it for the count of 10. You can do this twice a day. It will help you during the antenatal and postnatal period and support your bladder and uterus from urine leakage and contractions.
Hope this information is useful for you! Enjoy this beautiful phase by staying healthy and happy!