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Squats During Pregnancy: Benefits, Tips And Safety
Pregnancy is a phase where the mother goes through a lot of changes, both physically and mentally. Exercising is a good way to make sure your body is ready for the due date. Exercise and pregnancy undoubtedly have a positive association.
Now why is squatting an exercise that needs to be looked at? This is because, apart from exercising to stay fit and for recreational purposes, it is always a good idea to do a specific exercise that will be more beneficial for the current state of your body. As pregnancy and delivery need a good toned abdominal, back and upper thigh muscle tone, squatting yields maximum benefits. However, it is important that squatting is done in the right manner.
Is It Safe To Exercise When Pregnant?
Yes. It is safe to exercise when pregnant, but with the terms and conditions applied - a right type of exercise done in a right amount at the right time. In fact, squats in pregnancy are recommended to build strength in your lower body which takes a lot of pressure during delivery.
Amazing Benefits Of Squatting During Pregnancy
Exercise in general and squatting specifically has a lot of potential benefits during pregnancy and eventually during labour. Squatting is a traditional form of exercise advised to pregnant women by midwives. Here are some common benefits:
1. Healthy body weight
Weight gain in pregnancy can be unhealthy if it is above a certain level. Too much fat accumulation causing weight gain is not a good idea. Comparative studies have proven that those who were active earlier and continued exercising during pregnancy had healthier weight gain than those who stopped after becoming pregnant.
2. Cardiovascular fitness
Cardiovascular fitness, endurance and muscular strength can be maintained and improved through exercise and squatting during pregnancy. There is a lot of maternal adaptation happening in all the systems of the body during pregnancy, particularly the cardiovascular system. The blood volume increases, heart rate increases and cardiac output increases. Being sedentary during this time is not a very good idea.
3. Muscular strength
You will have some extra weight all over your body during pregnancy. All the weight will be borne by your legs and the back muscles are at work for extra hours to bear it. Squats in pregnancy help you maintain the right posture and it prevents undue stress on the knee ligaments without affecting you and your baby negatively.
4. Improved posture
Lower back pain can really hurt during pregnancy and squatting is the solution. Improving the posture and body mechanics decreases the frequency and severity of the pain which is otherwise quite common during pregnancy. The most common types of back pain during pregnancy - the lumbar pain and the back of the pelvis pain, both are taken care of when you squat.
5. Treatment of pregnancy-induced complications and prevention
In those women who are pre-disposed to gestational diabetes, exercise has shown to prevent or control it by improving glucose tolerance, insulin sensitivity and also reduces the episodes of hypoglycemia by improving the glycogen stores in the liver and muscles. But the women who already have gestational diabetes may need advice and exercise under guidance.
Pregnancy-induced-hypertension is another complication of pregnancy that can be perilous. Few studies have reported protective effect of leisure time exercise during pregnancy against hypertensive disorders induced by pregnancy.
There is always a risk of miscarriage in early pregnancy. There is also a risk of foetal malformations in early days after pregnancy. This is why these precautions about exercising in the first trimester are necessary.
6. Relief from minor discomforts
Squatting helps reduce minor discomforts which are very common during pregnancy like constipation, poor bladder control, varicose veins, insomnia, heartburn, and leg cramps. Some women also reported that 3-5 minutes of exercise alleviates symptoms of morning sickness.
7. Easing of labour
There is evidence that says that the women who were active throughout their pregnancy and performed squatting exercise during the 9th month of pregnancy had an earlier onset of labour at term, shorter duration of labour, reduced complications during labour and delivered babies with high APGAR scores. (APGAR scoring is done by the paediatrician on the new-born to estimate the health. Higher the score, the healthier the baby).
Also recently there has been a lot of importance being given to squats to bring on labour and also delivering in the same position. In fact various hospitals are now designing the labour room table such as to allow delivery in a squatting position and encourage squats while pregnant to induce labour.
8. Faster recovery
An active mother during pregnancy recovers faster, and gets back to the pre-pregnant state in terms of energy, pain, muscle strength, weight loss, toned abdomen and endurance sooner.
9. Psychological benefits
There is no denying that pregnancy, delivery and the post-partum period however beautiful, is known to psychologically impact the mother. Exercising during pregnancy has positive effects on the maternal mental well-being leading to decreased depression and an improvement in self-esteem and body confidence.
Type Of Squatting Exercise You Can Do
Here is a brief overview of how to do squats during pregnancy. Read about the various squatting positions during pregnancy and how you can practice them:
1. Sumo Squat
Stand straight with an erect spine.
Keep your feet apart, slightly more than a shoulder width. Slightly rotate your legs such that toes point outwards.
Stretch out your arms in front of you with or without dumbbell or simply keep your hands on your hips.
Now gently bend your knees keeping your back completely straight.
Go down till you are comfortable and at the same time feel the stretch on inner muscles of the thigh and the glutes.
Don’t go so low as to stress your knees.
2. Wall Squat (Half)
For the wall squat exercise you will need a smooth surface wall preferably with the tiles for a smooth slide and for more ease an exercising ball
Keep your feet a shoulder-width apart and away from the wall
You can keep the ball between the wall and your back for easy sliding or simply lean directly against the wall
Now slowly bend your knees pointing forwards, lean back and start sliding downwards
You can take a deep breath and slowly exhale
Squat only as low as you are comfortable with minimal stress on the knees
The outstretched arms will provide balance. You can also keep them on your knees
Now slowly slide upwards while leaning against the wall or the ball
3. Wall Squat Sliding Down (Full)
This is similar to the wall squat half
You will need few pillows in addition to a smooth surface
Body position is similar except you may not need the ball
Keep the pillows in front of the wall on the floor and stand in front of them
As you slide down slowly land on the pillows for support
And slowly slide up
4. Simple Squat
Stand on with your feet shoulder-width apart
Turn your feet in an outward to stabilise yourself
Leave your hands loose by the sides
Take a deep breath and as you exhale slowly begin to bend your knees and go down
Make sure there is enough space in between your legs for the tummy to fit in comfortably
As you go down, support yourself with your palms placed on your knees
Bend slightly towards the front enough to not lose your balance
Stretch your back and hold the position it will help the muscles in your lower back to relax
Don't lift your heels while doing so
5. The Chair Squat
Keep a sturdy chair against a wall so that it doesn’t slide back
Stand in front of the chair
Keep your feet shoulder-width apart with your toes are pointing outwards
Keep your hand outstretched for better balancing
Now slowly lower your glutes ( muscle located in the buttocks ) towards the chair as if you are going to sit down on the chair
Do this very slowly with your gluteal muscles and thigh muscles at work and not the gravity
Breathe deeply and slowly
Sit in the chair with the glutes lightly touching the chair. Your thigh muscles are still at work
Now slowly stand up with the same group of muscles initiating the movement
Do not take the support of the knees
6. Deep squat hold with pelvic muscles contraction
Stand in the wide sumo squat position facing a wall
Squat as far down as you can do comfortably
Keep your arms outstretched. If needed, you can place the palms on the wall for balance but do not lean against the wall
While you are in the squat position, hold there and contract your pelvic muscles ( as if you are trying to hold on urine)
If possible you can stay low and contract and relax the pelvic muscles a couple of times. This will retract and release the abdomen also
Now slowly rise up
You can also take the support of the back of a chair to do so
Tips To Perform Squats Safely
There are certain contraindications to squatting during pregnancy that you must know about. Consulting your doctor is the best idea before you begin squatting on your own.
1. It’s your first time!
The first major no-no for squatting is to attempt it without researching whether it is safe for you. If you’re wondering how to do squats during pregnancy, it is better to ask whether it is safe first.
There is enough information on the internet to help you but unless your doctor gives you a green signal and explains to you the advantages, the risks and the red flag signs may not be evident. In particular, the posture during a squat exercise, which involves repeated bending and straightening of the upper body, can become a major risk factor for a lumbar disorder associated with lower back pain, result in miscarriage or even a premature labour.
The four most significant contraindications to beginning an exercise program or resuming one are:
Physical injury
An acute bout of illness or a serious chronic disease,
Onset of persistent or recurrent abdominal or pelvic pain, and finally
Abnormal or heavy vaginal bleeding.
2. Absolute Contraindications (exercise not advised at all)
Any sort of exercise is not advised if you face any of the following:
Cardiovascular, systemic and respiratory disease
Uncontrolled hypertension, diabetes or thyroid disease
Ruptured membranes or premature labour
Persistent bleeding after 1st trimester
Incompetent cervix
Pregnancy induced severe hypertension
Multiple pregnancy(triplets, etc.)
Poor foetal growth
3. Relative contraindications
It can exercise but require careful evaluation, monitoring, and prescription based on the individual situation)
You can exercise but require additional care and guidance based on the your situation during pregnancy if you face or have face any of the following::
A history of premature delivery (3 or more)
Diabetes
Any previous problems of rapid labour or poor foetal growth
Early pregnancy bleeding
Poor lifestyle choices and bad fitness levels
Breech presentation post 28 weeks
Experiencing arrhythmias and palpitations
Anaemia or deficiency of iron
Extreme weights – under or overweight
Precautions To Take While Doing Squats Or Other Exercise In Pregnancy
Various professional organizations and noted researchers in the field have published guidelines for exercising during the childbearing year. Here are some tips to perform squats safely in pregnancy as published by Hammer et al in the journal of perinatal education
Obtain medical clearance before participation.
The exercise prescription should be individually based.
Regular mild to moderate exercise routines are preferable to intermittent activity.
Gradually increase exercise intensity and duration if previously sedentary.
A maximum heart rate limit up to 155 b/min is recommended, although levels of intensity higher than this can be prescribed on an individual basis.
Walking, cycling, swimming, low-impact aerobics, and stretching are recommended activities.
Do not exercise in the supine position after the 4th month. Don't stand motionless for long periods of time.
Stop exercising when fatigued and do not deliberately reach a point of exhaustion. Get plenty of rest.
Do not perform exercises that could cause a loss of balance.
Eat an additional 150–300 calories a day and drink plenty of fluids before, during, and after exercise. Emphasize complex carbohydrates to replace muscle glycogen stores.
Do not exercise when it is hot or humid or when febrile. Wear clothing that is cool and allows ventilation.
Bouncing, jerky movements should first be reduced and then avoided during the 3rd trimester.
Avoid high-altitude activities and scuba diving.
Participation in competitive sports is acceptable during the first 16 weeks of pregnancy if risk is accepted, but contact sports should be avoided thereafter.
Lifting light to moderate weights is encouraged to develop or maintain strength, but the valsalva manoeuvre should be avoided.
Know the warning signs to discontinue exercise and consult with prenatal health advisor.
When you should avoid squatting
There are a few instances during your pregnancy where it is not advisable to squat. For example, if the baby is not in the optimal position, i.e. the baby’s bottom presents itself first when the baby is in the breech position, which pushes it deeper down into the pelvis. You can turn your baby to the optimal position before continuing squatting.
Other instances include experiencing pain during squatting. If you are having some sort of discomfort while squatting, then it is best that you get your technique analysed or choose another technique.
Thus, squatting in pregnancy is recommended for those who want to ensure a smoother, easier delivery. However, precautions need to be taken in order to confirm whether your body and you are ready for this.
Also Read:
Treadmill Workout during Pregnancy
Is it Safe to Jump while Pregnant
Performing Pelvic Tilt Exercise in Pregnancy Read more
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8 Mistakes You're Probably Making While Feeding Your Kids
What is the right way to feed your children? They seem to shy away from nutritious meals and like everything that's not good for health. You cajole, persuade and force – but hey, forcing child to eat food they don't like can be counter-productive. So, what should you do?
When it comes to children and eating, there is hardly any task more challenging for the parents! Kids often fuss over their meals and we put it down to basic, tantrum-throwing tendencies. Children will be children, and they are not the most discplined of eaters. But what if the real cause of such behaviour is a feeding mistake you as a parent have been making?
We have compiled the following list based on inputs by leading child nutritionists and dieticians. Follow these tips to make meal time a fruitful but hassle-free affair for your kids and you. And yes, meal-times with kids will cease being so exceptionally difficult!
8 Common Feeding Mistakes Many Parents Make
1. Forcing Them To Eat Everything On Their Plate
Is it really important that your kids wipe their plate clean? While it is a good habit to not waste food, forcing children to eat is a bad idea. In the long run, this affects their ability to read their body's hunger cues. Force feeding kids means they don't know when they're too full which can eventually make them overweight!
What you should do instead: Keep a close track on how much your child has eaten and if he displays signs of hunger. All of us have days of poor appetite! It is okay to eat a few hours after a meal, if he gets hungry again. Moreover, left-over food can be consumed later or used as next day's lunch.
2. Bribing Them With Food-Based Rewards
Which parent hasn't used this– "if you finish your meal, there's ice-cream in the fridge!" or "if you don't stop crying, there's karela ki sabji for lunch"? Food-based reward and punishment only makes the tasty (and often unhealthy) stuff more interesting, and the less-favoured food even worse.
What you should do instead: Say a permanent goodbye to food-based rewards. Use logical reasoning such as "if you don't eat this, you'll not be strong enough to play ball with your friend". Always works!
3. Pressurizing Them To Try New Foods
Did you know just why kids are unwilling to try new things? It's called “food neophobia” or an innate instinct to keep safe. So, should parents force their children to eat new things? No, no! Research has found that forcing them can create a permanent, life-long aversion they may never recover from.
What you should do instead: When introducing new foods to kids, make it clear that you will decide what is going to be served. But they have the right to pick whether, and how much, they want to eat. This makes them feel empowered. When they know they aren't being forced, they will be likelier to eat what is served. They get hungry too, you see!
4. Giving Snacks Close To Dinner
In the evenings after play-time, during a particularly boring lesson, or while watching TV – snacks are kids' best friends. But they could also be the reason they are not hungry at the dinner table.
What you should do instead: Avoid giving snacks too close to dinner. Stick to an hour prior to dinner time. Also steer clear of sugary, processed foods or carbonated drinks as they make you feel bloated and kill your appetite.
5. Serving Plain, "Boring-Looking" Meals
How can presentation make any difference to the taste of a boring cabbage or spinach or bottle gourd? Well, in a child's mind, it does! Plain meals that look drab, unappetising and a task to get through can really affect your child's appetite.
What you should do instead: Even though this is time-consuming, make the effort to jazz up your presentation of meals. Add grapefruit eyes, fun straws and the occasional low-fat-cheese strips. Or go the full hog and try out these Disney-themed lunches.
6. Giving Them Examples of Hungry People
"Finish your food. There are people dying of hunger in the world." We say that for various reasons– to encourage kids to eat up, to make them considerate toward world hunger and poverty, to vent our frustration. But sadly, these comments have been found to not go down well with kids.
What you should do instead: Once again, logical reasoning works better. Try something like – "If you don't eat dinner, you will be hungry at night. And Mamma will be sleeping then!"
7. Threatening To Withhold Their Dessert
"How much more do I need to eat before dessert?" "Finish this or you won't get any!" This is extremely common but bad conversation to have at meal-time! Kids don't learn to enjoy the full meal when they're constantly worried about dessert.
What you should do instead: You can serve dessert with dinner. Crazy as it sounds, this encourages kids to eat a more balanced meal, now that their much-anticipated treat has been realized.
8. Serving Portions Too Large For Them
Out of fear that our child isn't eating enough, we often serve gigantic portions. It's important to remember that kids can't eat the same portions as adults. On an average, toddlers and preschoolers need three full meals and two snacks. As long as this is being met, and your child doesn't get hungry in between, you're sorted.
What you should do instead: Consider creating compartments in your kid's plate so he gets a balanced diet but one he can actually finish. Double servings of small portions are better than one, huge portion the child is scared of.
Meal times will cease to be quite so challenging when you realize what forcing kids to eat can do to them! Work with your children's taste buds, put in that extra effort, and stay away from these all-too-common mistakes. Read more
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All That Men Do For Us
We always talk about women and their sacrifices. No doubt women are doing a lot more, but we always forget the other pillar of our society, by that I mean men. I think men too deserve respect and need to be recognised for their sacrifices.
As a young boy, he compromises little things for his younger siblings. He cries when his sister gets married. He takes the responsibility of caring for their parents and makes them proud. He manages his life while staying away from his family. He also misses homemade food prepared by his mother, but he can't express these things.
After getting married, he maintains the balance between his family and his wife. In order to fulfil every demand of his wife, he forgets about his own happiness. From buying a diamond ring to extra shopping, he never says no.
And when he becomes a father, his entire world changes. He tries to give every kind of luxury, the best schooling, comfortable life and makes several sacrifices for his kids.
He hardly buys anything for himself. In order to give a better future, he saves money for the next generation by doing extra work. He does all this just to see a smile in the faces of everyone. When someone is doing all this, we should appreciate him and also do something in return. We must give men the respect they deserve. Children should learn to respect their father as he does so much for them without any questions. And a wife should understand her husband's situation and shouldn't make too many demands.
Whether men are poor or rich, they do anything for us without any hesitation o It's time to understand them too. They are the real heroes, and we should try to make them happy because they deserve it.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her.
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Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
13 hours ago
Q. I am 9 week pregnant and I have runny nose very badly can I use cetirizine tablet?
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
8 hours ago
A. use nasal drops , that acts faster .
You should have proper consultation with your treating doctor , as some examination or investigations may be needful, so that proper medications can be given And the treatment can be done very properly.
Dr Laxmi Chavan-Sawant has added a new answer
Trying To Conceive
13 hours ago
Q. hi,
my LT 10x18mm and RT 18x20mm and ET 6.5 , what if I intercourse after 2 days, can I do intercourse in ovulation day can become a pregent .
on ovulation day if we intercourse can become a pregent..pls advice..
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
8 hours ago
A. since the follicle size is 18 to 20 mm your ovulation may occur within 24 hours also so if you have intercourse with in that time it will be more effective to get conceived
your endometrial growth is not good enough for conception but still you can just try
Sai Prasanthi R L has added a new answer
Guardian of 0 children
12 hours ago
Q. Hlw dr its my 6th month pregnency can i intimate with my partner
Sai Prasanthi R L
Mom of a 10 yr 2 m old boy
11 hours ago
A. Hello dear! If your pregnancy is going on fine without any high risk factors then it’s okay. Still, would advise you to check with your doctor once before going further. Maintain a good personal hygiene routine and a healthy lifestyle
Abhaya Rajput has added a new answer
Expecting Mom due this month
9 hours ago
Q. My breasts feel full and heavy, but there’s no milk when pumping and during feeding baby —what do I do?
Abhaya Rajput
Mom of a 14 yr 4 m old boy
2 hours ago
A. Hello there ma’am please do not worry about it too much. But it is really very difficult to say anything without proper examination. It is advisable to get yourself evaluated by a doctor and follow doctors advise properly. You can also book online doctor’s appointment on FirstCry where the doctor can help you and guide you properly.
Thanks and take care
Dr Disha Patel has added a new answer
Expecting Mom due in 6 months
8 hours ago
Q. can I take medicine pcm n citrazene in pregnancy fir sore throats n fever
Dr Disha Patel
Ayurvedic Physician
3 hours ago
A. dear mom.
better to take tab pcm for time being n do take steam inhakation couple of tines a day, follpw good home renedies for cold, taje more rest .
Swati Kar Samanta has added a new answer
Mom of a 9 m old child
2 hours ago
Q. hi everyone good morning,
sorghum can I give to my 10 month baby is it safe or not please revert I waiting for your reply
Swati Kar Samanta
Mom of a 2 m old girl
29 mins ago
A. Yes but first give in very small quantity to judge the reaction of your baby.
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