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5 Exercises a woman must do during pregnancy

exercises-during-pregnancy1

Pregnancy brings a new meaning to the life of a Woman and it is a period of immense joy and excitement. Carrying a soul within you is a magnificent feeling. An angel within you gives you a new reason to live, to feel motivated, to get inspired and surely to smile and bless the world with all the positivity.

These 9 months are so special and important that people around you are as happy and concerned about your well being as you are. So, let me share some very important points to make your pregnancy a healthy and a happy one.

To keep yourself healthy during this period, you must remain active. Here are the 5 most important exercises a woman must do throughout her Pregnancy. 

  • Walking: One of the easiest things to do to keep you active is Walking. The best part is that you do not require any equipment except for a pair of good shoes. It can be done anytime, anywhere and all throughout your pregnancy. Carry a bottle of water and off you go walking.
  • Stretching: It is one of the most important exercises a pregnant woman is advised to do by her doctor.The reason behind it is that during pregnancy certain muscle groups become weak due to inactivity also less movement of a muscle leads to shortening and tightening of the muscle. Hence, to avoid the shortening of the muscle or the muscle group, a woman must do stretching every day before and after her workout. Stretching the neck, back and chest and legs helps to relieve the aches and fatigue.
  • Butterfly Pose: Butterfly pose is a deep inner thigh and groin stretch. This is the stretch which is going to help you the most during the last stages of pregnancy and you will thank yourself for doing it every day during this period. Bend your knees and place the soles of your feet together. Slide the feet closer to your groin and allow your knees to widen away from each other towards the floor. Hinge forward at the waist and fold forward towards your feet while keeping your spine straight. Breathe deeply and hold the pose between 30 seconds to five minutes.
  • Cat and Camel Pose: This pose is helpful in maintaining the flexibility of your spine and also will be strengthening your back. Get down on all fours on your mat. Place your hands directly below your shoulders. Now lift your buttocks up towards the ceiling so that your lower back is concave. As you do this your head will lift up naturally towards the ceiling. Now round your back like the hump of a camel and roll your head towards your chest.
  • Child Pose: One of the most relaxing posse in Yoga. It is safe to be done in any stage of Pregnancy with some modifications. It lengthens the spine and also is a great hip opener.   Come into the posture by kneeling on both knees at a slightly wide but, comfortable distance apart from one another. This distance should be wider than hips width. No need to obsess about the distance, you can always adjust once in the pose to whatever feels comfortable. Then sit on your heels (which should be facing up), and lean forward slowly with your body, walking your arms out long in front of you. Make sure you are breathing as you come into the pose and are not holding your breath, especially if you are feeling any sensation or even pain at this point. Keep breathing normally for as long as you are holding the pose. You can keep a pillow under your belly, knee and feet for a good support. Slowly walk your arms under you and release the pose.

These are the five most easy and beneficial exercises a pregnant woman must do to have a safe and healthy pregnancy.

Remember to have a word with your doctor before you start practicing any of the above mentioned exercises. Your doctor’s consent is must for your healthy pregnancy and a healthy baby.

If you found this information helpful, we’d love to hear your thoughts in the comments below. Find more articles on Women’s Health here. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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What is Resting Heart Rate & How Can You Improve It?

Resting Heart Rate

If you want to know more about heart health, your Resting Heart Rate can tell you a lot! As we all know, our heart is responsible for providing blood and oxygen to each and every organ in the body and if there is any trouble in the heart, automatically the rest of the body will be impacted too.

What is Resting Heart Rate?

Resting heart rate (RHR) is known as your base or lowest heart rate. It can be defined as the number of times your heart beats per minute while you’re resting or not active. The normal resting heart rate reading should be in between 60 to 100 beats per minute (BPM). The term use for a heart rate below 60 bpm is called Bradycardia while a heart rate above 100 bpm is called Tachycardia. Usually, children tend to have a higher heart rate than adults. It is because of their faster metabolism. For a newborn, resting heart rate around 100 to 150 bpm is considered normal.

How Can You Measure It? 

Measuring heart rate is the same as checking your pulse. Currently, there are different ways to measure it – you can even measure it using your fitness tracker or band. You can also use the ancient method wherein, you place your index and middle finger on your wrist just below the thumb, or along either side of your neck, so you can feel your pulse. Remember not to use your thumb to take this measurement as it has its own pulse so you might not get the accurate measurement. Use a watch to count the number of beats for 30 seconds and double it so you will get the reading for per minute. Repeat it twice or thrice to make sure you get the accurate measurements. 

To get the proper readings, it is advised to check your resting heart rate as soon as you wake up before carrying out any other work or activity. 

Factors That Affect RHR 

Daily activities such as walking or drinking a cup of coffee, medications, hormones, body size, stress and activity level can change your resting heart rate. Some major factors include: 

  • Age
  • Lack of sleep
  • Dehydration
  • Stress
  • Obesity
  • Health conditions, lung disease and diabetes
  • Some medications like Beta blockers & calcium channels
  • Temperature
  • Exercise

Generally, lower heart rates are considered better as it shows your heart is working well with no extra effort. On the other side, a higher resting heart rate shows your heart has to work extra hard to pump blood.

Ways to Improve or Lower Heart Rate

  1. One of the reasons for increased RHR as one ages, is the lack of or less physical activity. As aging is a natural process, we can improve its impact on heart health by adding 30 minutes of walking or any other low impact exercise like cycling, swimming and dancing. Of course, your heart will beat fast during the activity and for a short time after that, but practicing it every day will automatically help in reducing your elevated resting heart rate.
  2. Guided breathing practices, yoga, tai chi, meditation, long walks and reading are all great ways to calm your mind and body, which will help in controlling your heart rate.
  3. Always try to get at least seven hours of sleep every night so your body gets sufficient time to recover from stress.
  4. Keeping yourself well hydrated helps blood flow through the body and makes the functioning of the heart easy as well. 
  5. Those who smoke have a higher RHR. Quitting brings it back down. 
  6. Keep a watch on body weight. The larger the body, the more the heart has to work to supply it with blood. Losing body weight helps in lowering elevated RHR.

It’s important to maintain an active lifestyle with regular aerobic exercise, a balanced diet, quality sleep and hydration. By measuring your resting heart rate regularly, you can see both your long-term progress and daily fluctuations in it. When your resting heart rate decreases as a result of training, it’s a sign that your cardiovascular health is improving.

We hope this article helps you make heart-healthy choices! Do let us know your thoughts in the comments below. For more on heart health, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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24 things to do in 2024

As the dawn of 2024 approaches, it’s time to embrace a year of transformation with open arms and an open heart. This is not just another lap around the sun but a fresh canvas awaiting our colorful strokes of change. It’s a call to action, a challenge to ourselves to make the most of every moment with 24 enriching activities that promise to enhance our well-being, expand our horizons, and enrich our lives. From the simplicity of saving a few rupees to the grandeur of exploring uncharted territories, each task is a step towards a more fulfilling year. So, let’s embark on this journey of self-improvement and make 2024 a testament to growth, health, and happiness.

  1. Save money – even if it is just Rs. 50 daily but get a piggy bank, start saving from 1st day of 2024.
  2. Try different foods – there are so many varieties – Indian as well as exotic that we haven’t even heard or seen before. Do give them a try!
  3. Leave 1 bad habit – Changing unhygienic habits, Shouting / yelling at anyone or something more challenging.
  4. Plant a seed – Lazy ones should try, as it makes you responsible, you learn something new and are a part of making an ecofriendly surrounding.
  5. Feed any animal – If you can’t pet an animal, try doing this. Get a packet of biscuits every evening to feed the stray dogs outside your colony. Feeding milk to cat or water and grains to the birds also can be done.
  6. Gift your self – treat yourself with something you have been wanting since weeks.
  7. Self-Health Care – we don’t even bother to go for a checkup unless and until we have a problem. This year we are going to make a difference.
  8. 1 hour no phone – this 1 hour is your “me time” in this hour you can revise your whole day / meditate / prepare yourself for the upcoming day / do whatever you like.
  9. Start reading again – And I mean paper back books, not a Kindle.
  10. Some healthy intake – chamomile / green tea / moringa powder / ACV / 1 tsp ghee – trust me you will not regret this decision !
  11. Do what you have not done before – I am going to try aerial yoga this year. You can do anything that you have never done before.
  12. Walk – I don’t have to brief the benefits here, you do it and you will see a change in your overall health !
  13. Weekend activity – I am going to learn driving this year on weekends, why don’t you try swimming, cooking or dancing ??
  14. Go on a vacation – 2024 demands growth, so lets decide to explore a new city or country this year !
  15. Develop 1 spiritual habit – This way you are going to sync your health and energy with the universe.
  16. Family Time – try to have atleast 1 meal with your family daily with talks and no electronics around.
  17. Call that long lost friend or cousin of yours and bond again over a cup of Chai and Charcha!!
  18. Learn a new language/ word daily – send your brain to the gym.
  19. Keep yourself well hydrated – I mean by water, not caffeine or alcohol!
  20. Revise your diet before you enter 2024 – see where you are going wrong and do not repeat that mistake again in 2024. take baby steps to correct your plate and palate
  21. Do nothing for the whole day!
  22. Do not buy this – Check your list of things you’ve bought frequently this year and avoid buying them next year completely.
  23. Get sunlight – Investing 10 mins daily to get a sun bath.
  24. If you are procrastinating something – 2024 is the right time to do it!

As we bid adieu to a year spent well, committing to 24 life-affirming activities, we reflect on the progress we’ve made. Each small change, from the coins clinking in our piggy banks to the new languages that now dance on our tongues, has contributed to a larger metamorphosis. Our endeavors in 2024 have not just been tasks ticked off a list but milestones on a journey of personal evolution.

We stand at the threshold of the future, not as the people we were, but as the sum of our experiences, our learned habits, and our savored moments. Let’s carry forward this spirit of proactive living and make every year better than the last. Here’s to a 2024 well-lived, and to the many more years that will echo the positive changes we’ve embraced!

#BeTheForce

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Ways To Balance Your Hormones Naturally

balance your hormones naturally

Hormonal imbalances occur when there is too much or too little hormone in the bloodstream and because of their essential role in the body, even small hormonal imbalances can cause side effects throughout the body. While some hormone levels fluctuate throughout your lifetime and may just be a result of natural aging, other changes occur when your endocrine glands get impacted either by external or internal factors.

Importance of Rebalancing Hormones

It is extremely important to balance your hormones as soon as you become aware of the changes that happen to your body. Every other day, I come across a player who has a hormonal issue and it makes me want to pen down the importance of balancing your hormones. Here are some of those points: 

  1. The more balanced your hormone levels, the higher you function – physically, mentally and emotionally
  2. A healthy hormone balance boosts your brain health
  3. Balancing your hormones helps you control your appetite, weight and mood
  4. It helps fight harmful bacteria, viruses and promotes an overall clean function

What Changes Will You Observe? 

  • More energy, productivity and a positive outlook towards life
  • Less cravings for sweets, junk and fatty foods
  • Clear Skin (no acne and scars)
  • No hair fall
  • Increased libido
  • No muscle cramps or loss of energy
  • Regular periods
  • Well balanced metabolism
  • More easy weight loss
  • Improved sleep
  • Lower mood cravings

Ways to Balance Your Hormones Naturally

  • A portion of protein and Fiber in every meal: Consuming adequate amounts of protein is extremely important for hormones that control appetite and food intake. Protein and fibers will also boost your metabolism, which is important for weight loss – weight being a common issue of hormonal imbalance.
  • Regular Exercise: Simple walking or indulging in any sort of physical activity can turn out to be magical for you. You can choose any workout regimen like strength training, cardio, zumba, dance or body weight exercises –  whichever suits your health goal and schedule.
  • Healthy Fats: By including healthy fats in your daily diet you can rebalance your hormones naturally. Choose unsaturated fats over saturated and avoid consuming trans-fat. Some healthy fats include vegetable oil, oil from nuts and seeds, avocados and unrefined cold/wood pressed extra virgin olive oil. 
  • Eating foods rich in Omega 3: Fatty acids may help increase insulin sensitivity which can be helpful in weight loss as well as in rebalancing your hormones. Sources of Omega-3 fatty acid foods include fish and other seafood (especially salmon, mackerel, tuna, sardines), walnuts, flax and chia seeds, seaweed, kidney beans, cod liver oil, and brussels sprouts. 
  • Manage Stress: It has been found that nearly 55% of the population in India is either dealing with chronic stress or depression which causes serious health issues including hormonal imbalance. So it is important to manage your stress. This can be done by talking to a person you are comfortable with, reading a book, deep breathing, meditation, yoga, walking, practicing gratitude, etc. 
  • Sleep Tight: The regulation and metabolism of several hormones are influenced by interactions between the effects of sleep and the hormones like the growth hormone, cortisol, melatonin, leptin and ghrelin which plays a crucial role in maintaining healthy levels of hormones that control appetite and blood glucose levels. So in order to get the results by implementing the above suggestion, it is important to get adequate sleep as poor sleep has been associated with imbalance of many hormones. Aim at getting 7-8 hours of good quality sleep to balance your hormones naturally.

Your hormones can be your best friend and worst enemy if not taken care of. So for that, eat healthy, stay active, sleep well and engage in healthy behaviors. We hope this article helps you. Do leave your thoughts in the comments below. For more on hormone health, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]