Videos you might be interested in
Videos you might be interested in
Videos you might be interested in
Suggested for you
Easy & Safe Exercise during Pregnancy First Trimester
Exercise is an extremely important part of staying healthy in general. This is also the case when you’re pregnant. Working out during pregnancy can be tricky though, your body is constantly changing, and your hormones are imbalanced, and there is also the matter of working out in a way that will help your unborn child rather than hurt it. When done correctly, exercise can help improve your immune system, improve blood circulation and enhance muscle recovery to ensure those pesky aches and pains are reduced during the duration of your pregnancy.
Staying Fit during the First Trimester of Pregnancy
Pregnancy requires you to change and tweak your workout routines. It may require you to avoid some forms of exercises that put extreme strain on your body. Limiting weights, not doing too much cardio and understanding your body’s new fatigue indicators are all part of these tweaks. This change in a workout mentality has to start as early as the first trimester. Doing new and challenging workouts with trained instructors is a great way of understanding your body’s new dynamic. You can always sign up for prenatal yoga classes, Pilates and draw up a workout schedule with appropriate exercises after talking to your doctor. It is also highly recommended that you have a personal trainer present if possible during this period of your life.
Where should you Start?
A good kick-start to the whole workout routine is with a visit to your doctor. Getting a physical done and consulting your doctor after preliminary tests are done will help you understand how and when your body is going to change and what you need to do to ensure your baby’s and your safety. It is also recommended that you ask your doctor if there are any exercises to avoid. Remember that, it is extremely important to warm up, stretch and cool down during your workouts, this never changes despite the pregnancy.
A safe way to warm up is by starting with 15 minutes of cardio at a comfortable, low pace on the treadmill or elliptical machine. Ensure you do light stretches before and after the warm-ups. Working on weights can be beneficial too but ensure you stick to light weights and go at a pace that doesn’t strain your body. Remember that during pregnancy, you should probably stay away from intense types of workouts like CrossFit.
Best First Trimester Pregnancy Exercises
Before planning your work-out, it is highly recommended that you consult your medical practitioner and find yourself a personal trainer with experience in managing workouts specific to pregnancy. Remember, your first-trimester exercise plan can be slightly more intense than the other two trimesters, but it is recommended that you make adjustments as you go and try not over-exerting yourself.
Here are some good, low-intensity pregnancy workouts for the first trimester that are highly effective:
1. Prenatal Yoga
Prenatal yoga is considered a complete workout, it builds strength, has cardio, works on your flexibility and is known to help reduce pain during your delivery. The best part? Prenatal yoga cannot be taught by regular yoga instructors; this means the workout is specifically designed for pregnancy and is taught by certified pregnancy exercise specialists.
How Much You Should Do
Atleast once a week for about 10 minutes.
2. Pilates
Like prenatal yoga, Pilates incorporates strength, flexibility and cardio to create a perfect workout routine that is low intensity but highly effective, Pilates is known to help increase blood flow and when taught by an expert is safe for women at any stage of pregnancy.
How Much You Should Do
This exercise regime should be done only once a week.
3. Squats
Squats are an amazing way to build lower body strength, squats also help build durability in the groin region and are known to help reduce pain during the delivery, it also is a great way to build your calves, hamstrings and quads. Remember, while doing squats, do not lock your knees.
How Much You Should Do
Between 10-15 repetitions three times a week.
4. Swimming
A great way to tone your body is by going for a swim; it’s great for a cardio workout, can help tone most of your body and is also great for your pregnancy. In fact, there are some cultures that recommend floating in water during the pregnancy to relieve the strain on your body. The best part of this type of exercise is it puts no strain on any joints and is a non-impact activity that is highly effective.
How Much You Should Do
Approximately 4 times a week, with each swimming session being no more than 30 minutes.
5. Jogging
One of the safest ways to exercise, jogging at a comfortable pace can help build stamina, regulate blood flow and is known to keep you limber and loose. Jogging is traditionally a great workout for the first trimester; you can trim it down to a brisk walk when you are further along in the pregnancy. Remember, you shouldn’t over-exert yourself, and that means staying at a pace you are comfortable in.
How Much You Should Do
Around three times a week if you are a seasoned jogger
6. Spinning
A spinning class is great for aerobic workouts, it is intense yet low impact, it pushes your heart rate in a healthy and controlled way, it is safe, and best of all it burns calories, tones your lower torso immensely and is a great way to improve your metabolism.
How Much You Should Do
Approximately one hour in a week
7. Weights
Lifting weights is a great way to build strength; this also helps you tone your muscles all over. When done correctly it can help manage weight distribution to carry that excess pregnancy weight later in the pregnancy. Remember though; you shouldn’t lift weights that are too heavy and ensure you maintain the form of the workout, don’t lock your joints.
How Much You Should Do
Low intensity workouts twice a week is sufficient
Tips for Exercising in Early Pregnancy
Workouts can be extremely beneficial when done in a safe and controlled manner, here are a few tips to help you get the most of your workouts during your pregnancy.
Get enough rest, when you’re pregnant and working out, it is absolutely essential you get enough rest for your body to recover.
Don’t overdo it. If you feel tired, rest. Don’t force yourself to work out if your body is telling you to rest.
Eat well; it is essential to keep your nutrition in mind when working out and when you’re pregnant. Talk to a nutritionist and follow a healthy, well-balanced diet.
Keep all your doctor’s appointments; this will allow doctors to monitor your baby’s and your progress when working out, this gives them an opportunity to keep an eye on if any changes to your routine are required.
Stay hydrated, consuming enough water and hydrating foods is essential towards recovery and should not be overlooked. The bouts of nausea and vomiting that you will experience increase the risk of dehydration.
Exercise during the initial stages of pregnancy can be an extremely important and beneficial thing, ensure that any workout plan you design is only implemented after getting the go-ahead from your medical care expert. It is highly recommended that you hire a personal trainer. During pregnancy, it is important that you don’t strain your body too much, as it can it can lead to exhaustion, and that can be dangerous for your baby and you. It is also recommended that you only workout for a limited duration each day, and make it a part of your routine. Try to stick to between 30 to 90 minutes per day and remember to go at your own pace.
Also Read: Safe Exercises for Easy Labour & Delivery Read more
Suggested for you
Your Baby This Week : 10 Month Week 4 Old
You will be able to see your baby begin to take more of an interest in other children. Over a period of time, you will notice that your baby stealing glances at fellow babies, and maybe to crawl over to try to use the same toy. Ten-month-olds develop common concerns about aspects of everyday life that never bothered them before, especially things they don’t understand. Rather than dismiss or pooh-poohing the fear, gradually help your child overcome it. Slowly introduce the thing that is bothering him. Make sure that your child has the security of a “lovey,” or comfort object. An object of this type, can ease anxiety in a scary situation. If you know that you’re going to be exposing your child to anything that might scare him, it may be helpful to prepare for the possibility by pretending to play-through a game and acting out the situation so he is prepared.
Read more
Suggested for you
Diastasis Recti After Delivery
Diastasis Recti is a condition which occurs to women in their late 30's. We often hear people suffering from back pain, posture problems, hernia, etc. DR can be a cause of all these.
DR is abdominal muscle separation, a normal condition that can happen to mothers after delivery. It's worse in mothers with more than one child.
There are three kinds of DR: upper abdominal gap, lower abdominal gap and both combined. You can check by lying down on the floor with your head raised. Check the midline of the navel with your fingers. If you have more than a 4-finger gap, it is a concern.
After delivery, wearing splints and doing postnatal exercises can keep your DR in check and even reduce it. If you're having DR, avoid putting a strain on the area and don't do heavy abs exercises.
You can choose an online programme. These programmes generally involve pelvic floor exercises and core strengthening exercises that can easily be done at home.
If you're planning for a second baby, please select one such programme to not worsen your DR after the second pregnancy. Many trainers don't give this information to ladies. I would have never known this if my pelvic floor trainer wouldn't have told me this when I was pregnant.
Please spread the message to other women. I had Diastasis Recti, and took a online programme to reduce it. The recovery process is slow; you need to have patience.
Once you're cured, you can happily do your abs workout with good intensity.
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.
Read more
Suggested for you
5 Things You Cannot Miss Doing This Durga Puja
Are you in Kolkata during Durga Puja? You're in luck! Even cities like Delhi have massive Durga Puja celebrations you can't miss out on. Bengali or not, the Durga Puja experience can be enjoyed by everyone with this list of must-dos. You're going to be in for a spectacularly festive time!
From September 21 to 29, prepare to be awed by the Durga Puja celebrations around you. This is the time of the year for Bengalis the world around, one they prepare for months in advance. Get set to welcome the Goddess and her family in style!
Durga Puja Celebration Must Do's for Everyone
Always Figure Out What Else Is there to Eat
Pakoras, chaat paapdi, kathi rolls, chowmein, mutton chops, chicken cutlets, fried fish, dosas, idlis, biryanis, fuchka, golas, mishti, ice-cream...and you thought that's it? The Durga Puja food menu is super duper big and has enough options for both vegetarians and non vegetarians! Make it a point to analyse your food options so you can balance out the portions and have space for everything. You absolutely can't miss out on all the glorious food that's up for sale – from street vendors to branded outlets!
Rush from One Pandal to Another – You Must See them All!
No two pandals are the same during Durga Puja and you will miss out on something for sure if you don't see them all. Durga Puja pandal hopping can get tiring – not to forget, you need crowd management skills – but the unique decorations, Durga Ma's protima (idol) and food stalls totally make it worth it. You could rent a car, try to obtain family entry passes, or visit the bigger pandals in the day when they will be less crowded.
Soak in the Musical and Dance Extravaganza
From Bengali Durga Puja dance with the dhunochi (an earthen pot with burning charcoal or coconut shell fibre) to soulful renditions of Rabindra sangeet as well as contemporary music, Durga Puja hosts a series of cultural events. Youngsters, artists, celebrities and enthusiastic senior citizens all come together for the festivities. Little kids have a blast in Fancy Dress and Recitation competitions. The energy is infectious.
Dress Up in Traditional Bengali Style and Play with Sindoor
On the last day of Puja, married women bid goodbye to Durga Ma with the sindoor khela ritual – or smearing sindoor on each other. This is oodles of fun, especially when you are all dressed up in traditional Bengali attire, complete with gold jhumkas and red and white bangles. Get your husband to don a classic Bengali style kurta and you'll get the best pictures ever!
Attend the Bisorjon, Even Though It Makes You Sad
Durga Puja always gets over too soon; they are your fastest four days ever! Attending the ritual immersion is an experience in itself as you get to see all the idols from the pandals you missed. There is a lot of dancing to the dhak, fun snacks to nibble on as you wait for your turn, and the prospect of shaanti-jol (holy water) in the evening. Even though the air is heavy with sadness, there is the promise of next year!
What is your Durga Puja must-do? Whether you are planning a trip home to meet your parents or just intend to gorge on plenty of good food, here's wishing you a fabulous time this year! Read more
Suggested for you
The One Who Gave Me the Privilege of Owning the Word - Motherhood!
I believe every woman has in her a maternal instinct right from the time she is born, but it completes itself when she has a child of her own. I was basically one of those tomboys who had no clue how to handle a child, let alone a baby.
But God had his own plan in training me. I was diagnosed with typhoid when I tested positive for pregnancy. I was hospitalized under special care to keep the baby safe. To add to the chaos, my sugar levels spiked up. The first 3 months went in a diet for typhoid, and on the other hand, I was categorized as type-2 diabetic. Too much stress and anxiety with nauseous days, I ended up bleeding one fine afternoon. Good doctors save your day! She consoled me and gave me the much-needed pep talk, and put me on bed rest with injections every 15 days till the 6th month. I guess I was being prepared much more strongly to take care of my child through thick and thin.
The second trimester was getting better; however, my sugar levels kept increasing. But my mind was strong. I started doing yoga, I was very strict with my diet, if tempted, I made sure I didn't exceed the max calorie level for a day. I drank loads of water. I walked and walked, even though afternoons were dead tired. The baby inside me gave high fives and kept me moving ahead.
In the third trimester, my doctor was sure that it will be a high risk pregnancy and delivery, and advised me to be ready for both natural and Cesarean birth. The weight gain in spite of insulin was under control for both of us. Since his response rate was low, we had to go for an elective Cesarean. There he was in my hand - all safe and sound with no impact of diabetes on him. Yes it was a boy, just as I wished! Every sacrifice I made during my pregnancy, the efforts in keeping myself healthy reflected well in that little one's body. Oh, what a joy it was to see him wiggle and cry and smile - it kept me engaged the whole day.
Post pregnancy is much more challenging, but it is worth it all. Every milestone, every developmental achievement, it all starts with a mother’s mindset to keep herself strong for that little one. I've heard and been counselled on how a mother's stress can impact the kid. Worry and anxiety, stress and hormonal changes, mood swings are all inevitable. But when you make up your mind to strive against them, I guess that sends the right impulse to the baby.
The new timeless days and nights with him. Trying to teach and be taught. Reaching out to the doctor, Googling and searching blogs for every uneasiness the baby has. The big job of breastfeeding the clinging child at every request. Forget to comb, eat on time, watch your favorite shows, cook and take care of other household work, multi-tasking is at its peak.
Shooing away free advice, taking the right call and making your first kid, the husband understanding that we are in this together, I guess we are born natural in taking up this role. Being strong in all situations, be it inside the womb or much more when you have the child in hand and so many people come suggesting things, taking your stand on how you want to bring up your child, you become the role model your child needs. What the future holds, I don't know. But this I know - the kid is going to keep me on the run to make me complete the full round of the gift he has given - motherhood!
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. Read more
Suggested for you
Vandana Sharma has added a new answer
Guardian of 0 children
15 hours ago
Q. please tale me how much dengerous for may 7 days old baby and she was 2.9 kg.
Vandana Sharma
Nutritionist
14 hours ago
A. Hello mom the blood sugar level of baby is quite low , could say hypoglycemia as well .
Dr Ghouse has added a new answer
Guardian of 0 children
14 hours ago
Q. hlw hospital bag main baby nd mom ke liye kiya kiya le jana chahiye???
Dr Ghouse
Paediatrician
13 hours ago
A. hospital bag mein baby ke essentials Deni hogi aap YouTube per dekh sakte hain. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Guardian of 0 children
13 hours ago
Q. my last period was on 29 February 2024 according to which I am 8 weeks 4 days pregnant but my usg scan shows 7 weeks 3 days
Rashmi
Mom of a 9 yr 7 m old girl
13 hours ago
A. For this purpose I’d like to tell you plus -1 or two weeks is completely normal to be seen during ultrasound till the time doctor does not say anything in order of you need to worry about the don’t worry like I said this can be commonly seen in one plus or 2+ weeks or minus weeks is fine
Sarika gupta has added a new answer
Expecting Mom due in 5 months
13 hours ago
Q. Am craving to have a burger at McDonald’s. Am 15 week pregnant.
Is it safe to have
Sarika gupta
Mom of 2 children
1 hour ago
A. Hello there ma’am please do not worry about it too much and it is better to avoid this at this time and also if you want to eat burger then it is better to make it a home . Thanks and take care
Dr Ghouse has added a new answer
Expecting Mom due in 6 months
12 hours ago
Q. It's my 12th week of pregnancy but last night I noticed some bleeding. So, my doctor prescribed Duphaston for 2 weeks. Is there anything to worry about? Please guide me.
Dr Ghouse
Paediatrician
11 hours ago
A. at present take rest and use medicines as advised by the doctor. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Laxmi Chavan-Sawant has added a new answer
Expecting Mom due in 3 months
5 hours ago
Q. I am 7 month pregnant with second baby I have severe abscess pain in armpit and buttocks pls tell me remedy for this ...Dr recommend antibiotics and ultracet pain tablet I have taken some doses of it but worried about the foetal development..does it hurt my baby
Read moreDr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
3 hours ago
A. 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.
continue antibiotics regularly
Check out this new Memory
yekshit vigneshwaran
Mom of a 1 yr 5 m old boy
New Milestone
0 Likes
0 Comment
Check out this new Memory
Manasa
Mom of a 1 yr old girl
New Milestone
0 Likes
0 Comment
Check out this new Memory
pallavi Lakde
Mom of a 1 yr old girl
New Memory
#walloffame #cutebaby
0 Likes
0 Comment
Check out this new Memory
Khushboo Rajesh Sharma
Mom of a 5 yr old boy
New Memory
#lilsuperstar
0 Likes
0 Comment
Check out this new Memory
Pooja
Mom of a 10 m old girl
New Memory
#happybaby
0 Likes
0 Comment
Tell us more about yourself get More Personalised
- Infant0 to 6 Months
- Baby6 Months to 2 Yrs
- Toddler2 to 4 yrs
- Kids4-6 yrs
- Big Kids6+ yrs
- Expecting
- Trying to Conceive