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9 Exercises You Should Avoid When Pregnant
A pregnant woman is often advised to refrain from any strenuous activities and one of the first things to come to mind when you think of these activities is exercise. However, as logical as it may seem that exercise during pregnancy is to be skipped, exercising during pregnancy is very safe, provided the right kind of exercises are chosen and done under the guidance of a trained person. High impact exercises that put stress on the abdomen or lower back need to be avoided as it may affect the developing foetus.
Is It Safe to Exercise During Pregnancy?
It is safe to practice light exercises every day during pregnancy. By avoiding rigorous and stressful workouts, you can stay fit and healthy with some simple exercises. Practising light exercises not only gives you stamina and energy but also gives you good sleep, reduces stress and tunes the body for delivery.
When Not to Exercise
Typically, there are some exercises that need to be avoided during the first trimester and some others that are unsuitable for the second and third trimester. It is better to learn the exercises from an expert who understands the impact of each exercise on the various muscles of the body. If you have conditions like diabetes, heart problems, low placenta, weak uterus or bleeding, you must seek medical advice before starting on an exercise regime.
9 Exercises To Avoid During Pregnancy
Your instincts are the best judge in deciding what exercises to avoid during pregnancy. A growing baby bump considerably shifts the centre of gravity and restricts body movement. The following are some activities that you can avoid during pregnancy.
1. High Impact Aerobics
Those exercises that involve heavy jumping, jogging and exertion can be avoided during this period as there are chances of losing balance while doing so.
2. Heavy Weight Lifting
Exercises that involve weight training by lifting weights, cause a pull in the abdomen putting pressure on the uterus. Overhead shoulder presses also put a strain on the lower back.
3. Lying on the Abdomen
Lying on the abdomen and doing exercises can be very harmful to the foetus. After the first trimester, even lying on the back can be a little uncomfortable. Exercises in both these position cause discomfort and can be avoided.
4. Contact Sports
Active sports like volleyball, basketball, horse riding etc., have a high risk of injury. The ligaments and bones tend to be more fragile during pregnancy and are prone to damage.
5. Cycling
Cycling is a very good physical exercise. But during pregnancy, the growing uterus can make it difficult for you to balance the cycle. The chances of tripping and falling are more due to the altered centre of gravity.
6. Crunches
Crunches are great exercises for shaping the area around the abdomen. However, it is especially an exercise to avoid during pregnancy first trimester. The pull in the lower abdominal muscles can cause undue stress to the uterus and the baby.
7. Sauna/Hot Yoga
Exposure to excessive heat is harmful to the developing baby and for this reason hot sauna baths or hot yoga techniques must be avoided during pregnancy.
8. Tough Yoga Asanas
Yoga is very good during pregnancy, and in fact, there are many pre-natal yoga courses that you can take to relax and de-stress themselves. However, there are some yoga postures that require a lot of twisting and bending. If you have practised yoga before getting pregnant, consult the doctor or a trained yoga instructor before continuing with those asanas during pregnancy.
9. Back Bending Exercises
Exercises and yoga postures that involve bending of the back, for example, the sun salutation, must not be done during pregnancy. These postures create an unnecessary pull in the uterus, which can affect the foetus.
Safety Tips for Exercising
While exercising during pregnancy, it is very important for you to understand the changes in your body. Hormonal changes that lead to losing ligaments and bones, increased resting heart rate, along with a sense of imbalance restricts the options available for an exercise routine. Here are some of the exercise don’ts when you are pregnant:
Don't exert yourself to do any exercise. Stop or at least briefly pause when there is a pain in any part of the body, nausea, dizziness, headache or shortness of breath.
Don't do exercises that give any kind of stress on the abdomen or the lower back.
Don't do your exercises without consulting experts.
Don't start exercising without consulting your doctor if there are any pre-existing medical conditions.
Don't exert yourself in the hot sun or in hot water baths. Set the surrounding temperature equal to the body temperature.
Always remember to:
Drink plenty of water to stay hydrated and replenish the loss of fluids.
Practise deep breathing exercises to increase the oxygen uptake, which eventually gives good oxygen supply to the growing foetus.
Exercise Frequency
If the doctor gives a go-ahead for exercise, then you can follow a light exercise regime for about 30 minutes a day for four days a week. However, walking and other physical activities can normally be done as before.
Staying fit and active in the journey to motherhood is very important for any woman. Apart from the regular chores, a few minutes of stretching and exercising can go a long way in preparing the body for a safe and easy delivery. Making an informed choice of exercise ensures that any kind of complication is kept away.
Also Read: Squats During Pregnancy: Benefits, Tips And Safety Read more
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12 Best Positions To Try During Labour and Delivery
Pregnancy is a time when you will lose most of your mobility because of the baby growing inside. During this time, it is important that you prepare yourself for the process and try the different positions in order to get used to the feeling. When the day arrives, you will be mentally and physically prepared as the practice would have helped you.
Positions for Labour
During pregnancy, it is advised that you practice the different delivery positions so that it helps you settle and makes you more comfortable.
In the first stage of labour, you should keep yourself mobile and into an upright position. This will allow the baby to move smoothly through the birth canal. You should also practice relaxation and breathing which will help you through the entire process of labour. There are many positions available which one can explore which can prepare you for child birth.
What To Do During The Early Stages Of Labour
While you welcome the new phase, it is essential that you prepare a checklist of activities before you begin practicing the positions to help induce labour that you would require to start as the due date approaches as this will help you completely prepare for the onset of pregnancy. After adhering.
Checklist:
Appointment with your doctor – This is the first thing that you would require to do, which will involve some paperwork and confirmation of your pregnancy.
Connecting with insurance provider – You will need to learn about the insurance policy and how best can the baby be included in the coverage plan.
A dosage of folic acid supplement – Folic acid is essential during this time because it is essential to protect the baby against brain and spinal cord problems.
Checking before taking medicines – You need to be very careful while taking any kind of medicine during this phase, even over the counter ones. Hence it is advisable that you consult your doctor prior to taking anything.
Quit smoking – Smoking increases the risk of miscarriage and many other problems. So if you are pregnant you should give up smoking immediately.
Cut out alcohol – Most doctors advise to cut out the intake of alcohol. However, if you do decide to drink you may choose to do it in the 2nd trimester and it should not be more than 1 or 2 units once or twice in a week.
Cut down on caffeine intake – Too much intake of caffeine also leads to miscarriage, hence you should limit yourself to only 200 mg per day.
Eating healthy - This is the time to get into healthy and balanced eating.
Seeking relief from morning sickness - To avoid morning sickness, try to eat in small portions and multiple times in a day and try to consume food which will make you feel less queasy.
Learning the red flag signs – You should be conscious of your body during this phase and seek medical advice whenever you start getting cramps or cramps with bleeding.
Schedule for exercise and rest – It is very normal to feel fatigued at this time because your body is getting used to frequent changes in hormones. It is essential that you take it easy, sleep as much as possible and relax. Exercising regularly helps in coping up with the changes happening in your body.
Maternity clothes & inner wear – Pregnancy involves changes physically as well. Hence you should start buying clothes and inner wear which make you feel comfortable and relaxed.
Prepare a budget for the baby – You need to prepare and plan yourself for the addition in expenses which will happen when the baby comes in.
Best Positions to Relieve Your Pain during Active Labour
The best positions to ease labour pain are ones in which your body is upright. Few of the most recommended positions that could help you get through labour comfortably are -
1. Standing and Leaning
This position allows you to support yourself with the help of your spouse or a wall and makes the labour less painful. Standing position helps the baby move through the birth canal because of the change in your pelvis. This increases the chances of moving into the 2nd stage of labour. However, this position maybe more tiring and you will have to have a strong spouse.
2. Squatting
Squatting positions encourage the descent of the baby by increasing its rotation. It helps increase the pelvic diameter up to 2 cm. This position may be little more tiring though.
3. Lying on your left side
Lying on the left side is a resting position which can make the contraction more effective and slows the birthing process
4. Kneeling with the birthing ball
You may choose to lean against a wall, desk with knees or use an exercise ball on a higher surface slightly bending your knees. If you are using a ball then to try the the birthing ball positions, you will need to lead forward into the ball with your head, arms, and upper chest. After placing yourself in this position, you can rock from one side to the other. This is one of the best ways to practice sitting positions to induce labour.
5. Hands & Knees
Kneeling with legs spread wide apart and lean forward with the support of your hands. In this position, you need to sit on your ankles and let the belly sink down gradually between the knees. You can use some pillows to rest your chest or head if required.
6. Flexing
Flexing the muscles of your legs as you stretch your legs help you relax and also makes sure that the baby has space to move around.
7. Raising Feet
Sit in a chair and elevate one foot. With each contraction lean forward into the raised foot. This helps the progress of labour.
8. Swaying
Sitting on the birthing ball helps relax your legs and lower back. Swaying from side to side and back and forth also helps. You may use an exercise ball to rest the upper body or you may also do the same swaying movements on your hands and knees. Swaying help opens the pelvis and rotates the baby.
9. Lying on the side and raising the upper knee
Lying on one side with your lower leg straight and upper leg bent as much as possible by resting it on a pillow. This is another position which opens your pelvis and encourages your baby to descend.
10. Lunging
You can start with facing forward placing one foot on a stool and rotate the standing foot opening your knee slowly. Then keep lunging in between contractions. You can try with each foot up in turns.
11. Rocking
In this you will be able to concentrate on labour with your eyes shut and doing a ‘pelvic movement’ by sitting down. The rocking helps the baby rotate and descend.
12. Lying on the back(Reclining)
Reclining means lying down in bed or against a wall or on a chair or person. It releases the tension and helps relax the muscles. This option is good when you feel tired but do not want to lie down completely.
Thus, the different positions can be tried out before you go for delivery. By practising these, you will be able to prepare yourself physically for your baby’s entry.
Also Read:
Tips for Easy Labor and Delivery
Push during Labour & Delivery
Preparing for Labour & Delivery
Normal Delivery: Signs, Symptoms & Process
Read more
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Home is the First School, Mom is the First Teacher
I want to write my own story about my baby and me. Parents put pressure on babies in each, and everything, like the child, should get good marks, they shouldn't play with kids(street kids or outside kids ), and so on. I don't understand why parents put pressure on children. We have seen so many cases where children commit suicide because they didn't get good marks in academics. Instead of pressurising their kid, parents should support them and along with that teach the child to get good marks next time. Parents should allow children to mingle with other children so that children will explore how the world is and it will be beneficial to them.
Children get spoilt by their parents only. I mean we all love our kids unconditionally but hold on, that love should not harm our children. Kids ask for so many things, right from toys to gadgets etc.. But when the child does ask we should not buy them immediately and if we do that its wrong. This way kids think that they can get everything easily and there are no difficulties and in turn, they won't value things. Teach your baby the challenges too, because they should learn everything.
Now coming to my point, I want to teach my baby each and everything: the happiness of life, difficulties of life and how the world is. I will buy him a toy but not when he asks me. After a few days definitely, I will, and he should know the value of it, especially the value of money. If my baby doesn't get good marks I won't scold him, I will tell him that he does have another chance to prove himself. Nowadays, people are addicted to phones, social media etc. and they don't know the value of people and how to respect the relationship. I will teach my baby the importance of people and relationships. I will teach him good manners and the responsibility of being a good citizen.
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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What Is it Like to Be a First-time Mom?
If you have recently embraced motherhood, I want to congratulate you! Congratulations on being a mother and stepping into the next phase of your life. Being a mom for the first time is not easy. You will feel awesome and awful at the same time. Almost all moms have similar feelings when they become a mother for the first time. Here are my experiences of being a first-time mom and what I felt almost daily while taking care of my little one.
1. The Feeling of Fear
After the first few weeks of my baby's birth, I was on a rollercoaster ride. I had a weird feeling and I cried to my husband over the phone. My fear was that someday my daughter would get married and go away from me. I know that sounds stupid and funny now but believe me, I felt that (I think that was because of the postpartum phase!). So if any mother in her postpartum phase tells you something that sounds insane to you, don't show that to her, just nod your head and console her.
2. The Constant Urge to Cry
Yes, when I heard about many moms cry in their postpartum phase, I felt it was because of the happy phase they have entered into and even I wanted to prepare myself for the same. But after my baby's birth, in the second and the third week, I cried over spilt milk. Sometimes, I even cried after arguing with my husband. I am sure most new moms feel like crying. It is usually because of sleepless nights and tiredness.
3. Feeling Sad for Not Getting Enough 'Me Time'
Our whole life goes in pampering ourselves. We indulge in junk food, spend on things and products to groom ourselves, hang out with friends, etc. This goes on for a while. All these years, we are used to living for ourselves but suddenly it changes and the me-time becomes a luxury. There will be no little time is left for us especially for a few days (and months) after having a baby. A woman's life changes after becoming a mother and becomes hectic. This is a common feeling every mom experiences these things at some point.
4. The Feeling of Being Awesome
After birth, our body undergoes changes that can be felt physically and mentally. But when we look at our mini little creatures whom we have carried in our womb for months, makes us feel proud. Yes, you will feel awesome and proud of yourself.
This is what I felt after becoming a mother for the first time. I am sure you must have felt similar. Being a mother is challenging but we all learn with time and only get better at 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. Read more
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Every coin has two sides, so did you 2020, continuing in 2021...
Hi, I am Manali Kulkarni, my journey of 2020 a would be mother to a new mom. Of course every woman goes through this, nothing different but at the same time unusual for me. What should I say? Was I fortunate enough because 2020 was full of shocks and surprises... My in-laws and husband were not very happy with the news about my pregnancy, but I took a decision and moved with time, as I am a teacher used to follow my schedule on myself with no mental or physical help... I believed in God and time.... As time passed due to Covid had to stay at home and this happened exactly when I needed rest. of course it was difficult for me to move to my parents place, so had to spend my time with in laws which they were poorly ready to take my responsibility. Thanks to my yoga teacher and Doctor Mughdha Joshi who took a lot of care during that time. Meditation and pranayam, really helps us to boost our energy during delivery , I had a big challenge of maintaining my BP and sugar, which I did with the help of yoga, exercise, listening to music, reading books and tried to balance my diet, One thing I would like to share is, one must fulfill the cravings which I missed as nobody was there to care& I could not do it on my own thanks to lockdown, it helps the mother and the baby to grow healthy mentally. I also missed the dohal jeevan, a function due to Covid which did affect my emotions, and I still miss it truly, during pregnancy one should attend various functions as it makes one feel loved and happy. Even my school gave me stress-free work and stood beside me like a family. Thanks to technology I managed to communicate with my parents and my sister which was a big support, without losing hope I have normally delivered a happy and healthy baby boy at the age of 33, the best gift of 2020, all credit goes to my parents, Doctor, yoga teacher, my friends, my school. The only request I would like to do to the would be mothers is that, listen to ur mom, doc, do yoga regularly , be happy, stay away from any stress, enjoy your motherhood in any situation and most important be mentally prepared for it.
Thank you 2020,
Yours sincerely,
Manali Kulkarni
7/01/2021 Read more
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Dealing With Domestic Violence in Marriage
Domestic violence and abuse is for the newspapers. It cannot happen to you or your loved ones, right? Wrong! Marital violence is very much a reality today, and the society’s often narrow take on evils like child marriage and dowry only add salt to the injury. On November 25, the International Day For The Elimination Of Violence Against Women 2015, let’s end the contrived silence of women around us and put an end to the suffering of the millions of women behind closed doors.
How to Handle Domestic Violence
Domestic abuse, also called spousal abuse, occurs when one person in the relationship tries to dominate and control the other person. When domestic abuse involves physical abuse and violence, it is called domestic violence.
Signs of an Abusive Relationship
Domestic violence first needs to be identified and understood to protect oneself from it.
1. Does Your Partner
Have bad temper and uncontrollable temper?
Hit/hurt you physically in any way?
Threaten to hurt/kill you/your kids?
Threaten to take your children away?
Threaten to commit suicide if you leave him?
Force you to have sex?
Leave you in continual fear about your children?
2. Do You
Remain scared of your partner most of the times?
Avoid talking about or doing something out of fear of angering your partner?
Think you deserve to be beaten or hurt?
Think that something is wrong only with you?
If some or all of your answers are ‘Yes’, then you are probably going through abuse and domestic violence.
What Causes Domestic Violence
Prevention of domestic violence can be effective only if women can identify a possible abuser and what causes him to act out violently. Following are some of the causes of domestic violence:
Abusers need to control their partner and their actions because of their low-self esteem, extreme jealousy, difficulty in managing their temper or an inferiority complex.
Some abusers brought up in patriarchal household who believe they have the right to control their women and that women are beneath men.
Most abusers have been brought up brought up witnessing domestic abuse at their homes and think it is a natural thing to do.
In some cases, abusers could have been victims themselves.
Surviving Domestic Violence
While there aren’t many ways to stop domestic violence, one can definitely save themselves and their children before things go out of hand. Overcoming domestic violence takes time and a strong support system for the victims.
1. Leave Your Abuser Immediately
Most women hope their partner will change, that he will perhaps become gentler if she did everything correct and are unable to leave them. Unfortunately, there is not enough proof to support that abusers may change. And even if an abuser changes with help from therapy, it is still OK if you want to leave him. Take the children with you and take necessary legal action.
2. Build Yourself a Safe Haven
Find a job suitable for your qualification, open a savings account and surround yourself with family and friends. Confide your troubles with at least 2-3 people and keep them aware of any changes in your situation. This way, you can feel happier and safer. You could also undergo therapy if you feel it is necessary.
3. Move On
As tough as this may seem, eventually you should move on. True you loved the person who hurt you, but always tell yourself that you deserve more than just that. Keep your family close and live your life to the fullest. You are your kids' strength and you must be strong for them.
Domestic abuse can leave a permanent scar on you and your loved ones if left unchecked. Act now and ensure your happiness in the future. Read more
Anu Sharma has added a new answer
Expecting Father due in 3 months
3 hours ago
Q. My wife taking tablets for UTI it caused fever last week she took paracetamol and Pan D in IV and now for the past 5 days taking Nitrofurantoin tablet IP I have two questio
1) Will this tablets and IV affect my baby in any way and it's growth inside
2) She says still feeling some pain groin and abdomen area comparatively lesser than previous days
3) Any diets to avoid this UTI in future
Read moreAnu Sharma
Mom of a 1 yr old boy
2 hours ago
A. UTI infection is common in pregnecy. Better to consult gyne
Dr Ghouse has added a new answer
Guardian of 0 children
3 hours ago
Q. ma lmp 28.9.2023 edd date 5.7.2024 ma age 25.7.1999 ma beby boy or girl plsss tell me mam
Dr Ghouse
Paediatrician
2 hours ago
A. be not possible to tell. 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. Minal Acharya has added a new answer
Expecting Mom due in 5 months
2 hours ago
Q. Hii...., Is it safe to eat jackfruit in 4th month of pregnancy, daily 2 ...
Dr. Minal Acharya
Nutritionist
2 hours ago
A. dear mam, you can eat jackfruit during the 4th month of pregnancy. there is no problem in having it. you can eat all types of seasonal vegetables and fruits even green leafy vegetables.
shahin has added a new answer
Expecting Mom due in 2 months
1 hour ago
Q. is that positive result??? my Due date is tommoro I am having vomitting and nausea and back pain etc please reply asap
shahin
Mom of a 6 m old boy
22 mins ago
A. yes
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
39 mins ago
Q. Hi I'm in 23weeks pregnancy
my afi is 26 I have no diabetes or any other issues
is that risky ? what to do for making normal delivery possible
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
35 mins ago
A. yes AFI level is very high and yes you need to be very careful to have regular follow up with your doctor take the precautions advised by your doctor and regularly keep a watch on baby movements
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
24 mins ago
Q. nasal congestion during 9th week pregnancy is normal or something serious?
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
13 mins ago
A. it's ok . take steam twice daily or you can use nasal drops
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.
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