Guide to fitness during_and_after_pregnancy.pdf

Hi Friends,

Thanks for your response..

Hi Ums,Maharani and Ani,

Thanks for your replies...........

Ramyasrini..

Ramya Thanks for post it is very informative. The best part are the pictures with the explanation.

Ramya - Really good one
I wonder if I get time for doing or following all these mentioned

Throughout your pregnancy you will have regular care, either at a
hospital antenatal clinic or with your own GP or community
midwife. This is to check that you and the baby are well and that
any problems can be picked up as early as possible. This is the time to
get answers to any questions or worries and to discuss plans for your
baby’s birth.
For more Information download pdf file...

Eat good-for-you foods
When you were pregnant, you may have changed your eating habits to support your baby's growth and development. After pregnancy, proper nutrition is still important — especially if you're breast-feeding. Making wise choices can promote healthy weight loss after pregnancy.

• Focus on fruits, vegetables and whole grains. Foods high in fiber — such as fruits, vegetables and whole grains — provide you with many important nutrients while helping you feel full longer. Other nutrient-rich choices include low-fat dairy products, such as skim milk, yogurt and low-fat cheeses. Skinless poultry, most fish, beans, and lean cuts of beef and pork are good sources of protein, as well as zinc, iron and B vitamins.
• Avoid temptation. Surround yourself with foods that are good for you. If junk food poses too much temptation, keep it out of the house.
• Eat smaller portions. Don't skip meals or limit your intake of fruits and vegetables. You'll miss vital nutrients. Instead, scale back your portions of higher calorie foods. You may want to trade traditional meals for smaller, more frequent meals.
• Eat only when you're hungry. If you're anxious or nervous or if you simply think it's time to eat, distract yourself. Take your baby for a walk, call a friend or read a favorite magazine.

Ready, set, move!
In the past, women were often instructed to wait at least six weeks after giving birth to begin exercising. But the waiting game may be over. If you exercised during pregnancy and had an uncomplicated vaginal delivery, it's generally safe to begin exercising within days of delivery — or as soon as you feel ready. If you had a C-section or a complicated birth, talk to your health care provider about when to start an exercise program.

Type of exercises
Most forms of exercises are safe during pregnancy. Walking is a great
exercise for beginners. It is a good form of aerobic exercise with minimal
stress on your joints. Other suitable exercise for pregnant women
include swimming, cycling on a stationary bike, yoga, stretching,
low-impact aerobics and pilates. If you were a runner before pregnancy,
you should be able to keep running during pregnancy but you
may need to reduce your mileage, speed, intensity and go for easier
routes.
Avoid contact sports, competitive sports, activities that involve
jumping, jarring motions or demand rapid changes of direction.
After the first three months of pregnancy, it is best to avoid performing
activities while lying on your back, as the weight of the womb may interfere
with blood circulation. Also, avoid standing still for long periods
of time. Strength training is safe during pregnancy and helps to keep
your muscles strong and prevent aches and pains which are common
in pregnancy

It’s important to avoid getting overheated while you’re pregnant. Follow these tips to keep cool:
• Drink plenty of water and other fluids. Carry a water bottle withyou. • Dress lightly in breathable fabrics such as cotton.
• Avoid exercising outside in the warmest part of the day. Take a walk before breakfast or after dinner, or go to a fitness center.
• Stay out of the sun as much as possible.
• Go for a swim, or take a tepid or cool shower or bath.• When the temperature is over 90 F, stay in air-conditioned environ-ments as much as possible.

Below site given lot of information abt Mother guide During Pregnancy

Expectant Mother's Guide to Pittsburgh, Pennsylvania - Pregnancy, Childbirth & Baby Resources

With symptoms of pregnancy like shortness of breath and constant
urination, are there any ways to get good night sleep?

Pregnancy is demanding both physically and emotionally. The increasing
size of your belly makes it hard to find a comfortable sleeping position
If you have always been a back or stomach sleeper, it may be difficult to
get used to sleeping on your side as recommended by your doctor. Also,
as the growing womb presses on your bladder, you experience more
trips to the bathroom, day and night. See your doctor to exclude urinary
tract infection if you experience a burning sensation when urinating.
Try to get into the habit of sleeping on your side early in your pregnancy.
Lying on your side with your knees bent is likely to be the most
comfortable position as your pregnancy progresses. It also makes your
heart’s job easier because it prevents the baby’s weight from applying
pressure to the large vein (the inferior vena cava). Alternatively, use a
pillow to keep yourself propped up on one side. Some doctors specifically
recommend that pregnant women sleep on the left side. This is
because your liver is on the right side and lying on your left side helps
keep the womb off your liver. Ask what your doctor recommends — but
in most cases, lying on either side should be fine.
Cut out caffeinated drinks like coke, coffee and tea from your diet
as much as possible especially at night. Avoid drinking a lot of fluids
or eating a full meal within a few hours of going to bed at night. This
might give you a better sleep with less interruptions to wake up at night
to go to the bathroom.

• Breast milk is the only food
naturally designed for your baby.
It contains the nutrients your
baby needs in the right amounts,
and they are in a form that is very
easily absorbed. Its composition
even changes as your baby grows.
• Breastfeeding helps to protect
your baby from infection because
antibodies are passed into the
milk. Your baby will be less
vulnerable to coughs and colds
and other infections than bottlefed
babies. If you breastfeed for
the first three to four months,
this protection can last for up
to a year.
• Breast milk is easily digested and
absorbed and is less likely to cause
stomach upsets or diarrhoea. It
will also help to avoid
constipation in your baby.
• Breastfed babies are less likely to
get allergies like eczema, for
example.
• Breast milk contains growth
factors and hormones to assist
your baby’s development.