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Antenatal Exercises for a good pregnancy

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One of the most beautiful experiences a woman can have is that of being pregnant. However, a first-time pregnancy often brings with it a lot of uncertainty and hesitancy. To ease this pressure, I decided to share my experience of pregnancy and how I overcame the uncertainties and other challenges.

Ideally, a woman should enjoy her pregnancy, indulging herself without being overly concerned with the weighing scale. I understand that the body undergoes several changes during this period, which can create mental and physical stress. Hormonal changes also occur, with one of the major hormones, RELAXIN, causing joint to become hypermobile and increasing ligament laxity, which can lead to pain and inflammation.

How Do We Balance This Situation with Recommendations for Pregnancy?

Just two words – Prenatal Exercises

Yes, you heard it right!

A sensible workout plan and willpower during pregnancy were key for me. Being open to maintaining self-control and moderation with indulging truly made all the difference.

It is recommended that women who have normal, healthy pregnancy should get 30 minutes of exercise on most days of the week (at least 5 days).

Let’s take a look at how these exercises help during pregnancy:

  • Reduces aches and pains during pregnancy
  • Improves stamina and provides more energy to cope with the growing demands of pregnancy
  • Improves posture and sleeping patterns
  • Helps in more controlled weight gain
  • Increases the chance of a normal delivery
  • Enhances psychological well-being
  • Increases circulation, thereby reducing swelling and edema
  • Reduces the risk of gestational diabetes and pregnancy-induced hypertension

Keep these tips in mind while exercising:

  • Always warm up before exercising, and cool down afterward
  • Avoid any strenuous exercise in hot weather
  • Drink plenty of water and other fluids
  • If you attend exercise classes, make sure your instructor is properly qualified and knows that you’re pregnant including how many weeks pregnant you are
  • Swimming is a good cardio exercise as the water supports your increased weight, but it should be done under the supervision of a professional trainer.

If you’ve never worked out before, start slowly. Listen to your body and proceed accordingly. There’s no point in rushing and risking injury. Additionally, there are certain situations in which you should stop exercising immediately:

  • Excessive shortness of breath
  • Chest pain or palpitations
  • Pre-syncope or dizziness
  • Painful uterine contractions or preterm labour
  • Leakage of amniotic fluid
  • Vaginal bleeding
  • Excessive fatigue
  • Abdominal pain, particularly in back or pubic area
  • Reduced fetal movement.

I hope this blog encourages you to maintain or increase your fitness level during pregnancy. I’ll be sharing my workout routine in my next blog for you to use as a reference or adopt if you feel so inclined. Until then, stay tuned, and feel free to comment if you have any questions and don’t forget to share it with someone who may need it. You can find more articles on Women’s Health here. You can also use the Women’s Care feature in the GOQii App to track your menstrual cycles, pregnancy and more. Download the app now.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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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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Why Is Folic Acid Necessary During Prenancy?

folic acid during pregnancy

Having a healthy baby means ensuring you’re healthy too. One of the most important things you can do to prevent birth defects in your baby is to get enough folic acid in a day, especially before conception and during early pregnancy. Most birth defects occur during the first 28 days of pregnancy, usually before a woman even knows she’s pregnant. If you’re pregnant or trying to get pregnant, it’s critically important to have enough folic acid, a synthetic sort of vitamin B9, also referred to as folate.

Why Is Folic Acid So Important? 

Folic acid helps prevent ectoderm defects (NTD) – serious birth defects of the medulla spinalis (like spina bifida) and therefore, the brain (anencephaly). The ectoderm is a part of the embryo from which the spine and brain develop. Neural tube defects occur at an early stage of development, before many ladies even know they are pregnant, which is why it is vital to start taking folic before you start trying to conceive.

Your body also needs it to form normal red blood cells and stop a kind of anaemia. It is also essential for the assembly, repair, and functioning of DNA, our arrangement, and a basic building block of cells. It is particularly important for the rapid cell growth of the foetus.

The CDC ( Is this the US body? ) recommends that you simply start taking folic acid tablets a day, for a minimum of a month before you become pregnant, and each day while you’re pregnant. When getting pregnant, women who have already had a pregnancy suffering from an ectoderm defect, should consult their healthcare provider.

How Much Of It Do You Need? 

Every woman of reproductive age must get Folic acid per day , whether she is planning pregnancy or not. The recommended dose for all women of childbearing age is 400 mcg of folate every day . If you’re taking a multivitamin a day , check to ascertain if it’s the recommended amount.

  • While you’re trying to conceive: 400 mcg
  • For the primary three months of pregnancy: 400 mcg
  • For months four to nine of pregnancy: 600 mcg
  • While breastfeeding: 500 mcg

If you’ve already had a baby with an ectoderm defect, getting enough vitamin B9 may reduce your risk of getting another child with a ectoderm defect by as much as 70%. When taken before and through pregnancy, Folic acid  also protect your baby against:

  • Cleft lip and palate
  • Premature birth
  • Low birth weight
  • Miscarriage
  • Poor growth in the womb

Some rice, pasta, bread, and breakfast cereals are fortified with folic acid. These foods are labelled “enriched.”  may be a specific sort of folate that doesn’t generally occur naturally. Foods rich in folic acid include leafy vegetables like spinach, lettuce, etc. and fruits like oranges, tomatoes, papaya and avocado. In addition to eating foods with folate from a varied diet, women can get the required dosage from: 

  • Supplements that have folic acid 
  • Eating fortified foods
  • Getting a combination of the two: taking a vitamin that has folic acid in it and eating fortified foods.

If you are taking folic acid every day, take it at the same time each day, either in the morning or in the evening. Take your  tablets with a glass of water. You can take  them with or without food.

If you forget to take the required dose, take it as soon as possible.  Proper and adequate intake of folate rich foods makes a healthy baby and a cheerful family. Eat right and stay healthy.

If this article helped you, let us know in the comments below! Don’t forget to share it with someone who may need it. You can find more articles on Women’s Health here. You can also use the Women’s Care feature in the GOQii App to track your menstrual cycles, pregnancy and more. Download the app now. 

#BeTheForce 

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