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| General Pregnancy Exercise Guidelines: |
If you have been following a regular exercise program prior to your
pregnancy, you should be able to maintain your program to some degree
throughout your pregnancy. Exercise does not increase your risk of
miscarriage.
- Listen to your body. Your body will naturally give you signals that it
is time to reduce the level of exercise you perform.
- Never exercise to the point of exhaustion or breathlessness. This is
a sign that your baby and body are not getting the oxygen supply it
needs.
- Take frequent breaks and drink plenty of fluids during exercise.
- Avoid exercise in extremely hot weather.
- Avoid rocky terrain or unstable ground when running or cycling. Your
joints are more lax in pregnancy and ankle sprains and other injuries
may occur.
- Weight training should emphasize improving tone, especially in the
upper body and abdominal area.
- Avoid lifting weights above your head and using weights that strain
the lower back muscles.
- During the second and third trimesters, avoid exercise that involves
laying flat on your back, as this decreases blood flow to your womb.
- Eat a healthy diet that includes plenty of fruits, vegetables and
complex carbohydrates.
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| Why is exercise recommended during pregnancy? |
Exercise does wonders for you during
pregnancy. It helps prepare you for childbirth by strengthening your
muscles and building endurance, and makes getting your body back in
shape much easier, once your baby is born. Staying active during pregnancy
doesn't necessarily mean going for the burn. Your body releases a hormone
called “relaxin’’ during pregnancy which loosens your joints in preparation
for delivery, so you need to take care with the choice of exercise and pay
attention to technique. It's important to find exercises that won't injure you
or harm the baby.
Ideal exercise gets your heart pumping,
keeps you supple, manages weight gain, and prepares your muscles for the
hard work of labour and delivery – without causing undue physical stress
for you or your baby. Many activities such as running and weight training
are fine in the beginning, but you may need to modify your regime as you
grow bigger. You'll be better off avoiding activities that could put you at risk
of slips and falls, such as cycling, rollerblading, horse riding, and skiing,
although people who take part in these sports competitively often continue
well into their pregnancy.
The following exercises are fairly safe for expectant mothers, although some
of them may not work for you during the last few months of your pregnancy.
To be safe, consult your doctor or midwife before embarking on any of these
activities. |
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What are the benefits of exercise in pregnancy? Why exercise? |
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It may be hard enough just to get dressed every day if
you're feeling bloated and sick to your stomach, but believe it or not, a
little effort can leave you feeling energized and perhaps a bit like your
pre-pregnancy self. Because exercise promotes muscle tone, strength, and
endurance, it can help you carry the weight you gain during pregnancy,
prepare you for the physical stress of labour, and make getting back into
shape after the baby is born much easier. Before beginning any exercise
programme, make sure you follow safety guidelines, especially now that
you're pregnant. Exercising now will:
Give you more energy: Pregnancy can rob you of energy, but regular
bouts of exercise, such as brisk walking, will make you feel able to
tackle your daily tasks.
Strengthen your cardiovascular system, so you don't tire as easily.
With muscles that are strong and toned, you need less effort to engage
in any activity, be it shopping for food or sitting through meetings at
the office.
Help prepare you for the rigours of childbirth: It makes perfect sense
the better shape you're in, the stronger you'll be to cope with labour
and the delivery.
Giving birth is akin to running a marathon – it requires
stamina, determination, and focus. Keeping physically active during
pregnancy is good preparation for the hard work of labour. The Royal
College of Obstetricians and Gynecologists (RCOG) states that weight-
bearing exercise throughout pregnancy can reduce the length of labour
and decrease delivery complications.
Additionally, some research has shown that foetuses of
women who exercised during labour may tolerate labour better than those
of the non-exercisers.
Reduce pregnancy discomfort: Exercise stretches and strengthens
your muscles, which helps your body cope better with the aches and
pains of pregnancy. Stretches ease back pain, walking improves your
circulation, and swimming can strengthen your abdominal muscles.
Fend off the pregnancy blues: Pregnancy is a nine month rehearsal
for a big event – childbirth – and, after the initial excitement of
telling everyone is over, you're left with a lot of waiting. By the sixth
or seventh month, pregnancy can become downright tedious. And
boredom may result from the increased weight gains and tiredness
restricting your social activities. Finding a new activity appropriate for
pregnant women may be one answer.
Help you sleep better When you're carrying all that extra weight
in front of you, finding a comfortable position to sleep in at night
can be a real challenge. Exercise will help you work off any excess
energy, and will tire you enough to lull you into a deeper, more restful
slumber.
Reduce stress and lift your spirits: Pregnancy and having a child
is a life-changing, momentous event which can leave you feeling
ecstatic yet overwhelmed and anxious at the same time. One good
way to shake the blues is by dancing to the beat of a happy tune. One
study found that exercise can boost your levels of serotonin, a brain
chemical linked to mood, putting you in better spirits. When you're
feeling a little blue, try putting on your favorite CD and kicking up
your heels in the living room, or sign up for a low-impact dance class.
Make sure you follow low-impact aerobics and let your teacher know
that you are pregnant.
Improve your self-image Face it: your body's not the svelte thing it
used to be, and although you know it's for a good cause, watching the
scale creep its way up to numbers you've never seen before can be
disheartening. Staying active can make you feel less frumpy. It can
also help you shed weight faster postnatal.
Help you get your body back faster in the postnatal period This alone
is reason enough for many women to embark on a pregnancy exercise
regime. As Harsha puts it, "I am ready to get back to an active
lifestyle and reclaim my body!" If you've managed to maintain your
strength and muscle tone all through your pregnancy by staying fit,
your body will have an easier time bouncing back after you give birth. |
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| How soon after giving birth can I start exercising? |
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During the first few weeks many new mums observe
the confinement period which is laced with many restrictions in food and
movement. If you're not one to follow concept of confinement rigorously
you may want to get back to a routine as soon as possible. You can begin
exercising your pelvic floor and lower tummy muscles as soon as you feel
ready. There may be some things to keep in mind if you've had a caesarean
or a complicated birth -- so talk to your doctor first. Getting out and about
is good for your physical and mental health, so try to take your baby out for
regular walks in his pram or pushchair as soon as you feel up to it.
Generally, if you exercised right up until the end of
pregnancy, you can probably safely perform your pregnancy workout - or at
least light exercise and stretching - from the start. If you stopped exercising
during your pregnancy or are a newcomer to fitness, it is better to start
exercising again more slowly after six weeks.
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| Is there any reason why I shouldn't exercise? |
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Some women need to take extra care when
exercising. Check with your doctor before starting any exercise if you
- Have had a threatened miscarriage
- have had a previous premature baby know that you are at risk of
premature labour this time
- know that you have a low-lying placenta
- have had significant bleeding
- have had problems with your lower back or hip joints
- have a pre-existing medical condition
- have very high blood pressure
- are expecting more than one baby
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| What conditions might prevent me from exercising while pregnant? |
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Sometimes exercise during pregnancy is forbidden
to protect the health of the mother, the baby, or both. Check with your doctor
or midwife before starting, continuing, or changing an exercise regime.
If you have any of the following conditions, you may need to take extra
care and will probably be advised not to exercise for the duration of your
pregnancy.
- If you have very high blood pressure.
- If your waters have broken early, otherwise known as Premature
Rupture of the Membranes (PROM).
- If you have had a previous premature baby, or know that you are at
risk of premature labour this time.
- If you have an incompetent cervix.
- If you have persistent second or third trimester vaginal bleeding.
- If your baby is very "small for dates" and has been defined as having
intrauterine growth restriction, otherwise known as IUGR, where the
fetus is growing too slowly, possibly resulting in a low birthweight
baby.
- If you have placenta praevia, also known as a low-lying placenta, after
20 weeks.
- If you have heart disease.
- If there are concerns about your pregnancy, check with your doctor to
establish exactly what type of activity is forbidden. You may still be
able to do some limited exercises, such as routines to strengthen your
arms and back, or walking
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| Are there warning signs that mean I should stop exercising? |
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If you have any of the following symptoms while exercising, slow down
gradually and stop the exercise you are doing, then contact your doctor or
midwife:
- Pain
- Dizziness
- Shortness of breath
- Feeling faint
- Vaginal bleeding
- Difficulty walking
- Back or pelvic pain
- Contractions
- Unusual absence of foetal movements (but bear in mind that the baby
is often most quiet when you're exercising)
You should also discontinue your exercise programme and contact your
midwife or doctor if you have a rapid heartbeat while resting. If you
experience pain in the pubic bone at the front of your pelvis when walking
upstairs or standing on one leg, you may have a condition known as
symphysis pubis dysfunction (SPD). Speak to your doctor or midwife, as
it is important not only to avoid stressing the joint during exercise, but also
during labour. Ask to be referred to a physiotherapist specializing in
women's health, who can advise you on how to deal with the symptoms
during pregnancy.
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| When after delivery can I start to exercise? |
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If you undergo a normal delivery you can exercise after 4 weeks
and if you have undergone a caesarian delivery you should start exercising
after 6 weeks. If you were a regular exerciser during pregnancy then you can
start exercising as early as 2 weeks post delivery.
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our services |
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Offering what’s in the offing!
- Fitness training to Antenatal (Pregnant) mothers and Post-natal (after
delivery) mothers in separate batches.
- Exercise programs designed and
executed
by Physiotherapists.
- A series of exercises to cater to your
specific needs.
- Personalized Lamaze classes.
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Disciplines |
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A breadth of exercises, all in one breath !
- Swiss Ball exercises
- Mat exercises
- Resisted exercises using “Resistance
Tube” & “Dumbbells”
- Step board exercises
- Customized stretching exercises
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Batch timings(I.S.T) & Day’s |
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