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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
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Increasing Structured Play in Your Toddler
How does your toddler learn best? Is it by exploring on her own or when someone is instructing her? Both ways are equally important. Learning on their own continues, but parents should organize more structured play activities for toddlers for their overall development.
Remember, it is important to choose your playtime with your toddler wisely! Every child is different and will learn to play in different ways.Structured play that works for one may not work for another child. The important thing is that when working with your toddler, she should not think that she is being taught. It should be fun all the way! Let’s see how.
Structured Play Activities Ideas
Getting Started Early
As you are your toddler’s first teacher, you can start a structured play time as early as 12 months. The benefits of structured play in early childhood are many. You would need to start focussing on your toddler’s skills or the skills that she should be learning without her noticing that something is being fed to her. The best strategy for this practice is ‘play based learning’.
Importance of Structured Play
Unstructured and structured play goes hand-in hand.It is through structured activities that you can introduce new ideas to your toddler, be it indoors or outdoors. Your toddler will learn to listen and follow instructions in a more organized way. Some examples could be as simple as playing snakes and ladders, creating something new with the building blocks, or even getting the toddler used to a swimming pool for swimming lessons.
What is Structured Play for Children?
You may like to plan a specific structured play activity keeping in mind her likes and dislikes. The time to play a structured activity is when your toddler is receptive to it. Choose a spot that is ‘special’ and does not have any distracting situations around, not even your phone. Plan your structured play time for only a few minutes in the beginning; you may slowly increase the time.
Never a Dull Moment
When you see your toddler lose interest in a particular planned structured activity, do not push it just move on to something else. There will come a time when you will want to hone and improve your toddler’s skills by enrolling her for structured classes like swimming, badminton, yoga or even dancing. As she grows older, more and more time needs to be allotted for structured play.
Take Stock of their Interest
Allow the skills and interests of your toddler to lead the way in any structured play activity that you are planning for her. Toddlers are little balls of energy, and structured physical activity helps them learn how their body and muscles move and work in unison. Some examples of structured play in toddlers include activities like throwing, catching, kicking or bouncing a ball. These help kids coordinate their movements and they learn to follow instructions too.
There is nothing better than to see a smile on the face of your toddler when it's time for her structured activity. Just remember that such play times should be packed with fun!
Let us know which structured play activities for toddlers did you employ for your child and which one did he love the most? Read more
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How Much Sleep Do Children Need - Guidelines for Parents
With the advent of digital devices, children’s sleep hours have become erratic and keeping a tab on those has become more than necessary. Many parents keep wondering how much sleep do kids need and if their child has had enough sleep since most children are a bundle of energy whether they have slept the required amount or not. Irrespective of how they behave, it is necessary for kids to get a specific number of hours of sleep for healthy physical and mental growth.
Benefits of Adequate Sleep for Kids
Here are some undeniable benefits of a good night’s sleep for kids.
1. Physical Growth
Medical research has revealed that the growth hormone in our bodies is highly active when we are in deep sleep.
2. Mental Development
Even when we are asleep, another part of the brain continues to work in the background, keeping things organized, protecting memories, storing information for long-term retrieval. This is necessary for the brain to operate optimally.
3. Strengthening the Immunity System
With children, the better sleep they get, the stronger their immune system becomes in fighting away the usual illnesses of a cough and cold and other infections, too.
4. Alertness and Vigilance
A good sleep reduces lethargy in the day and keeps one alert, allowing you to function to the best of your ability.
5. Reduces Mental Problems
Lack of sleep can result in psychological issues such as depression, bipolar disorder, ADHD, anxiety, and many others.
6. Emotional Stability
When your child has had a good night’s sleep, they will rarely be cranky through the day and be upbeat and excited to go to school and explore around.
7. Energy Recharge
Relaxation is key to re-energizing the body. With a good sleep, your body produces glycogen which provides the energy and helps you live the next day actively and happily.
8. Weight Regulation
Obesity has been directly linked to lack of sleep. This is primarily because lack of sleep might lead to lethargy and exhaustion through the day, preventing any physical activity. This consequently leads to putting on weight.
How Many Hours of Sleep Do Children Need?
Recommended sleep for children varies from age to age. Therefore, you need to ensure that your child is getting the right amount of sleep that’s adequate for his age.
Age
Recommended sleep (for a period of 24 hours)
4 months to 12 months
12 to 16 hours
1 and 2 years
11 to 14 hours
3 to 5 years
10 to 13 hours
6 to 12 years
9 to 12 hours
13 to 18 years
8 to 10 hours
12 Tips to Help Your Child Get Sufficient Sleep
Here are some tips for parents to ensure kids get enough sleep.
Prioritize Sufficient Sleep on a Family Level
Rather than advising your children to sleep well, make it a habit that the entire family has to follow. Make sleeping well on time a habit just like brushing your teeth or taking a bath.
Set a Daily Routine
Fixed times for general activities will help children feel secure that they are on track. Waking up at the same time, eating at the same time, taking a nap, playing outside, all these activities when scheduled at fix times, help the body to set itself in a rhythm as well. For sleeping, establish a routine such as brushing your teeth, reading a book, and then heading for the bed. This preps the body into a sleep mode and has less trouble falling asleep.
Active Daytimes
The sleep at night will be relaxing and satisfying when the day is filled with a variety of interesting activities. Ensure that your children get a lot of physical activity, outdoor time, and exercise to come back home in the evening and wind down.
Strict Device Usage Policies
Ensure there are no devices inside your kid’s bedrooms. If your child wants to use digital devices, keep a restricted time limit on the usage and ban all screens after a specified time at night.
Sleep Supportive Environment
Nobody likes to sleep in a noisy fully-lit room. Keep the lights minimal and low as bedtime approaches. Keep the bedrooms minimal without any distraction. A safe calm place in the bedroom is conducive to falling asleep easily.
Age-Specific Sleep Requirements
As your child grows, their adequate sleep times might increase and so will their daily responsibilities in school. Therefore, it is necessary to track whether they get adequate sleep and time to complete their activities as well.
Avoid Baby Food before Sleep
Feeding juice, milk, formula or anything else can cause it to stay present in the baby’s mouth throughout sleep and lead to decayed teeth. Once you are done with the feeding, put them down and, at most, keep a bottle of water if needed.
No solids before 6 Months of Age
Solid food needs extra energy to be digested. In a baby less than 6 months old, their body takes extra time to digest the food and can sometimes lead to stomach ache. This may cause them to awaken in the middle of the night and fail to get the required amount of deep sleep that’s essential for growth.
No Overscheduling
Reduce the number of activities your child commits to towards the evening. Allow for some downtime that helps calm down.
Recognize Sleep Problems
Be aware of children awakening in the middle of the night, snoring or breathing heavily while sleeping. Nip these problems in the bud.
Check on Day Alertness
Have a word with your child’s teacher to get an idea of how alert they are through the day. If they nod off in class, they are probably not getting enough sleep.
Check with Your Doctor
Discuss any sleep problems your child has with your doctor. They might suggest treatments or ask you to observe their habits further.
Sleep is the single most activity required by any human being in their entire lifetime. And with children, it contributes to their growth like nothing else. By ensuring a good and healthy sleep, their future is ensured to be healthy and energetic as well.
Also read: How To Make Baby Sleep At Night, Nightmares In Children - Causes & Solution Read more
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तिनेच केले कुटुंबाचे सारथ्य
माझे सर्व प्रिय समूह च्या सदस्यांना व वाचकांना माझा पुनः नमस्कार. सर्वात आधी माझे मागचे लेख आपण सर्वानी मनापासून वाचले, आणि तुम्हाला आवडले त्यासाठी तुम्ही सर्वांचे खूपच आभार.
पुनः एकदा एक खरी कहाणी आपल्या समोर घेऊन येती आहे, वाचाल तर मग.
ही कहाणी आहे नाशिकच्या कधीकाळी महाविद्यालयीन हॉकी संघाची गोलकीपर आणि एथलीट म्हणून मैदान गजवीणाऱ्या पंचवटीतील विडी कामगार वसाहतीतील कल्पना यशवंत नेमाडे ह्या एका पदवीधर रिक्षाचालक महिलेची, सध्या आजारी मुलाऐवजी स्वतःच रिक्षा चालवून कुटुंबाचा उदर निर्वाह ती करते.कल्पना या अर्थशास्त्रातिल पदवीवर आहेत. केटीएचएम महाविद्यालयात असताना क्रीडांगण गाजविणारी ही महिला २० वर्षा पासून एक मुलगा व एक मुलीसह राहते. दोन्ही मुलांना सोडून पति परागंदा झाले. पण तरी ही कल्पनाने आपली हिम्मत हारली नाही.घर चालविण्यासह कॉन्व्हेंट शाळेत मुलांचे संगोपन करण्या साठी, मिळेल ते काम करून चारितार्थ चालवावा लागला. मुलगी शिकली आणि इंजीनियर झाली सुद्धा. मुलाला मात्र शिक्षण्या च्या मधेच शाळा सोडावी लागली. घरात मदत करण्याकरिता मुलगा रिक्षा चालवायला शिकला. मुलगा कर्ता झाला म्हणून कल्पना ने त्याला रिक्षा घेऊन दिली. त्या नंतर दोन महीने सर्व ठीक चालले होते, मात्र रिक्षा थांब्यावर नंबर मध्ये काही प्रवाश्याना भाड़े आकारण्याच्या कारणावरून इतर काही रिक्षा चालकांशी वाद झाला, त्या तक्रारीत मुलाचा उजवा हाताचा खूबा निकामी झाला, आणि दैनंदिन गुजराण करण्यासाठी पुनः तिला रिक्षाचा आधार घ्यावा लागला .आजही ती यशस्वी पणे आपल्या कुटुंबाचे सारथ्य करते आहे. वीस वर्षापासून विविध संकटांना सामोरी जाऊन सुद्धा त्या खूपच हिमतीने सर्व काम पार पाडतात आणि ते त्यांच्या आयूष्याला बळ देणार ठरेल.म्हणून आपण म्हणतो कोणतेही काम कधी ही मोठं छोटं नसते, व्यक्तिमधे काम करायची जागरूक इच्छा असली पाहिजे. जीवनामध्ये कोणतेही काम जर मनाने ठरविले, तर ते नक्की पूर्ण होते, हे कल्पना ताईंनी पूर्ण करून दाखविले सुद्धा.आम्हा सर्व महिलांना त्यांचा फारच अभिमान आहे आणि स्त्री शक्तिची एक मिसाल कायम करण्यात आली आहे. तर त्या महान यशस्वी स्त्री शक्तिला वारंवार आमचा नमस्कार आहे.
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
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Getting Kids To Talk To You
Communication with a preteen kid is no joke. Only parents of preteen kids know that. However, what they don’t know is, while it is not an easy task, communication with their children can be made effective by following a few simple tips.
Most parents find talking to kids difficult. They feel that their child do not listen to them. They blame their age and hormones. But they fail to see the real problem. The main problem is that parents are not able to convey the message correctly to the kids. Due to this, many communications between parents and children fail.
You need to ensure, that your communication with your child is age-appropriate, to make it effective. A child is still learning to express his emotions. His emotional vocabulary might not be, as well developed as yours. Also, children are more talkative when they are young. As they get older, due to the increasing pressure from family, school, and not their raging hormones, that they tend to drift away from parents and reduce talking. For this reason, talking to a toddler is different from talking to a preteen. A toddler might need more encouragement, whereas a preteen might need more space.
Some Simple Do’s and Don’ts To Help You Along This Path
Always, pick up even the slightest signs or comments, that suggest your kid wants to talk. He might be hesitant to broach the subject. Nudge him into opening up with a few words of encouragement.
Don’t ask “why” questions directly. This forces a child to rationalise his behaviour, which is not easy and will prompt him to shut up. This makes conversation an awkward experience for the kid. Make a softer approach. Ask questions which require objective answers first, like “Did you have your science class today?”, or “Who did you play with in the recess?”
Make sure you speak to your child every day. Making a habit of talking is the sure-fire way to maintaining that dialogue and openness over the years. This will also help you gauge your child’s behaviour and recognise the triggers for his various emotions. With time, you will be able to correctly guess with just a word.
Don’t jump in with solutions to their problems. Parents are often over-protective. Although, this is a good trait, letting the kids figure out the solutions themselves will teach them to be more independent and confident of their capabilities. Also, parents might not be aware of the entire situation and might end up forcing a solution, which will only worsen it. Come up with solutions only when specifically asked by your kid.
Do take some time out to have a real conversation within your routine. Whether it is while driving your kid to and from school or while helping him/her with homework, create opportunities for your child to open up about their thoughts. When your child is relaxed, you can ask questions about his day which can eventually lead to other topics.
Don’t respond negatively when your child says something hurtful or does not answer at all. Not only adults, but even children have to face stress every day, whether at school or on the playground. When your kid answers back or shows contempt or derision, do not respond angrily. Try to understand that something might have happened which made the child react this way. Don’t stay quiet either, let your child know that his words have hurt you.
Do stay emotionally available to talk at all times. Whether, you are involved in the house chores, or have just returned from a gruelling day at the office, if your child takes the initiative to talk, always respond positively. What the child has to say might be important. Don’t waste these opportunities.
Don’t talk, listen. This might be the best piece of advice for parents. As adults, we think we know better. But when kids speak, they are searching for and discovering newer ways to say things and express their emotions. Let the kid finish his story and then put up questions. If he wants to talk to you, it doesn’t always mean that he has a problem. Remember, if you allow him to talk, the child will feel comfortable talking to you in the future, knowing that you will listen without interrupting.
These are simple pieces of advice, which are not only easy to follow, but can also work wonders to get kids to open up and talk to you. Read more
Dr Ghouse has added a new answer
Trying To Conceive
9 hours ago
Q. #AskTheExpert hello dr.
baby planning kar rhi kuch tips btayiye conceive ho jaye
Dr Ghouse
Paediatrician
9 hours ago
A. it's a natural process ok. 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
Guardian of 0 children
8 hours ago
Q. when baby is kick? I'm 13 weeks pregnant
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
7 hours ago
A. during first pregnancy you may feel the baby movements after 24 to 25 weeks of pregnancy and till then only mild flatters may be felt but which you may not be feeling if you are doing some work
Dr Ghouse has added a new answer
Expecting Mom due in 2 months
7 hours ago
Q. I’m in my 31 week 1 day of pregnancy. What will be my delivery date??
As I have low lying placenta with grade 1 maturity.
Dr Ghouse
Paediatrician
7 hours ago
A. you had to correlate is ultrasound examination. 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
Expecting Mom due in 2 months
7 hours ago
Q. My hemoglobin is 6.4 from 28 weeks of pregnancy. Now I’m 31 weeks pregnant. What should I do?
Rashmi
Mom of a 9 yr 7 m old girl
7 hours ago
A. Haven’t when you having some kind of iron supplement because they’re very good during the time of pregnancy if you are not having one you need to start with and whatever tabs you take you should just take it with any good juice specially pomegranate juice that’s going to help in doubling the impact of the medicine that you’re taking secondly try and include more of Iron which diet like spinach broccoli beetroot pomegranate black rice sweet potato these things are exceptionally healthy for you to consume
Rashmi has added a new answer
Expecting Mom due in 2 months
6 hours ago
Q. This is my cbc report
Rashmi
Mom of a 9 yr 7 m old girl
6 hours ago
A. No there is nothing visible on my wall so I can really really cannot help you can you please repose the question once again providing all the necessary details as once I’m certain what are you talking about what’s mentioned in the report according to that I can provide you proper help on your question
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
4 hours ago
Q. #asktheexpert
now I'm 24 weeks. Sometimes I'm feeling pain in my thigh.
Dr Sameer awadhiya
Paediatrician
4 hours ago
A. For thegh query asked needs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
Onlfine consultation can also be taken and the expert will give you the proper answer .
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