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Antenatal Care Classes have come into existence because the lifestyle of this generation has changed, have become sedentary and the quality of food has gone down drastically. Women have become more aware about the delayed effects of Cesarean section.
But, it is in our hand to prepare our body for labor and normal delivery. Now what is "preparing our body for labor and delivery"? Preparing includes everything from diet, nutrtion, exercise, HypnoBirthing, lamaze breathing, comfort measures, dealing with aches and pain, preparing mentally for an addition of new member, changing priorities.. All these factors affects the Mother physically and mentally.
Delivery or Childbirth is a process where the muscles around the perineum are over stretched to push the full term Baby out of the narrow but stretchable vagina. Exercises helps to prepare the muscles required for Delivery.
It is known that exercises help to ease the Pregnancy, but let’s highlight the few less known advantages of exercises:
• Helps to Love your New Body Image

• Kegel’s to tone the Pelvic Floor Muscles

o Reducing and/or preventing the onset of Incontinence.

o Prevents and restores the Diastasis Recti

• Breathing exercises:

o Increases the Breathing Capacity

• Lamaze breathing:

o Helps in coping with long, hard labor

o Keeps the mother more aware which helps to work with her body during labor

• Cardio exercise program:

o Improves the heart and lung performance

o Improves endurance and stamina

• Breast Care Exercises

• Reduces the chances of Pregnancy Complications:

o Reduces the risk of Gestational Diabetes. Gestational diabetes also increases the risk of Caesarian Section.

o Maintains the Blood Pressure hence avoiding Pre-eclampsia, which again is a cause for caesarian section

• Most importantly, Chances of Vaginal Delivery are particularly high

• Helps to bounce back to the Pre – pregnancy shape with considerable ease

• Helps to avoid Postpartum Blues, which is a major concern after the delivery as it may vary from mere baby blues to something more advance like psychosis
It is not just the Mother who benefits from the exercises but these effects are equally reciprocated to the Baby. Moreover, it makes birth process less stressful and less traumatizing for the New Born. #pregnancy #birth #fitmom #childbirth #exercises #pregnancyexercises #pregnancyworkouts #pregnancydiet #HypnoBirthing #pregnancyyoga #momtobe #naturalbirthing #brestfeeding
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Things to keep in mind before you begin a prenatal exercise regimen
Give your body adequate rest period or recovery time and do not over do any for of exercise that would prove to be detrimental to the baby, yourself or both.
Staying physically active during pregnancy comes with its sets of advantages; stress reduction, increased energy, improved posture, better digestion, increased strength and endurance along with stamina to sustain labour.

However, not every pregnancy may allow one to indulge in exercise through the gestational phase. Certain risk factors may prevent or limit your activities and it is important to check with your healthcare provider before beginning an exercise regime post conception.

Sometimes exercise during pregnancy may be forbidden to protect the health of the mother, baby or both. Ensure you have your healthcare practitioner in the loop before you start, continue or change any workout regimen.

The American College of Obstetricians and Gynecologists (ACOG) has ruled out exercise if you have the following conditions when pregnant:

Heart disease
Lung disease
Cervical insufficiency or weakening: The cervix begins to dilate (widen) and efface (thin) before the pregnancy has reached term.
Cervical cerclage/cervical stitch: Treatment for cervical weakness, when the cervix starts to shorten and open too early during a pregnancy.
Multiple gestation (for example twins, triplets), if you’re at a risk for preterm labour.
Persistent second or third trimester bleeding.
Ruptured membranes: Your water may have broken draining/leaking amniotic fluid.
Placenta Previa or low lying placenta after 26 weeks: Increases chances of preterm labor or placental detachment.
Severe anaemia
Pre-eclampsia or pregnancy induced hypertension
If you’ve been exercising throughout pregnancy but have still wondered what ‘red flags’ to watch out for that would indicate you need to stop exercising, consider the following as warning signs:

Preterm labour or having repeated contractions.
Sudden gush or trickling of fluid from vagina.
Vaginal bleeding.
Feeling nauseous or dizzy.
Pain in the belly or vaginal area.
Excessive shortness of breath or chest pain.
Headaches after exercise.
Sudden swelling or puffiness of hands, feet or face.
Noticeable and sudden drop in foetal movement.
Severe weakness or fatigue that was previously not present post a workout.
Keep in mind the following guidelines:

Consult your doctor before you begin or modify an exercise routine.
Be sure to stretch, warm up and cool down with every exercise session.
Keep yourself well hydrated through the exercise session and take breaks as required.
Always eat a small meal 45 minutes to an hour before your workout session to prevent your sugar from falling and a sudden energy crash.
Avoid lying on your back especially unsupervised.
Use caution with activities that may impact your joints as during pregnancy joints are more loose and prone to injury.
Exercises may need to be modified as per your balance requirements. The growing belly shifts your centre of gravity and makes it easier to fall.
Pay attention to your body and listen to signs so as to slow down or stop when needed.
Always breath correctly while working out and never hold your breath at any point of time.
Give your body adequate rest period or recovery time and do not over do any for of exercise that would prove to be detrimental to the baby, yourself or both.
#exercises
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Why You Should Strengthen Your Pelvic Floor With Kegel Exercises During Pregnancy
Pregnancy can be an enriching, life-transforming experience. Yet, the many physiological and anatomical changes that take place during pregnancy are often ignored and seldom discussed, which can lead to Old Wives’ Tales — like bladder leakage, or even urinary incontinence, being inevitable during pregnancy. They’re not; these experiences are the result of weak pelvic floor muscles. And there are plenty of exercises, called Kegel exercises, that you can do to strengthen your pelvic floor and prevent or curb bladder problems during pregnancy.

Pelvic floor muscles are thick and firm layers of muscles that help support your bladder, uterus and bowel (colon), organs that sit in the space within your pelvis, or hip bones. The muscles stretch like a trampoline from the tailbone to the pubic bone (front to back), and from one hip to the other (side to side). The urethra, the vagina and the rectum pass through the pelvic floor muscles. Aside from supporting these organs and surrounding these passages, pelvic floor muscles also maintain continence, optimum intra-abdominal pressure, and facilitate childbirth.

During pregnancy, pelvic floor muscles become extra important. As the fetus grows over nine months, pressure inside the abdomen gradually increases, which in turn increases the burden on the pelvic floor. More often than not, the pelvic floor muscles withstand the added stress, but sometimes these muscles begin to sag and weaken. Hormonal changes during pregnancy may also play a role on muscles’ functioning. Relaxin levels increase during pregnancy, and studies suggest this hormone could be an exacerbating factor to stressed and weakened pelvic floor muscles.

When the pelvic floor muscles weaken, maintaining bladder control gets more difficult. During pregnancy, the growing fetus pushes against the bladder, reducing the bladder’s filling capacity and causing women to need to urinate more frequently. When this excessive pressure is coupled with weakened pelvic floor muscles, women can experience bladder problems during pregnancy — ‘wetness,’ leaking urine or, in extreme cases, even urinary incontinence during pregnancy. Sometimes it’s an involuntary leakage or dribble of urine while coughing, sneezing, or even laughing. This is due to ‘stress’ urinary incontinence, as a result of the mechanism explained above.

Sadly, these symptoms and complaints of lessened bladder control during pregnancy go unreported or are seen as ‘normal’ changes that every pregnant woman goes through. In reality, urinary incontinence in whatever degree during pregnancy is a sign of a weak pelvic floor musculature and requires immediate and prompt intervention and care. Strengthening these muscles can help prevent further damage and, during the initial stages, may even aid in reversing the problem. Strengthening exercises, known colloquially as Kegel exercises, or Kegels, can also ease childbirth; pelvic floor muscles are integral in helping the fetus rotate forward to navigate downward through the pelvis – all while keeping your pelvic organs from descending, too.

But in order to work, Kegel exercises must be performed correctly. A lot of people have difficulty identifying their pelvic floor muscles, as they are not used to voluntarily activating these muscles, or may have never realized when the muscles are being used. Hence, the first step to performing proper Kegel exercises is to identify your pelvic floor muscles.

Imagine you need to use the restroom to empty your bladder urgently, but there’s no toilet in sight — so you must hold on. The action and the muscles used to hold on are the ones that form the pelvic floor.

If you’re still not sure, you could do a quick self-check the next time you visit the restroom. While urinating, stop the flow midway. The action of squeeze, lift and hold is what you must do during Kegel exercises. (It is not advised to use the self-check as an exercise; Kegels are best practiced outside of urination.)

Once you have learned to identify the pelvic floor muscles and their action, gradually look at performing Kegel exercises to build the strength of those muscles. As practice makes it perfect, initially, Kegels may not feel comfortable or correct to do, but as you keep performing them regularly, the pelvic floor muscles will begin to activate better and gradually the exercise sets and repetitions may be increased.

Kegel exercises for pregnancy
Here are three different types of Kegel exercises for pregnancy. Please don’t hold your breath at any point while performing any of the exercises below. It may be a little tricky to breathe normally while performing the Kegel exercises, but aim at maintaining your breathing correctly before advancing.

Gently lift your pelvic floor muscles. Squeeze and hold for a second. Release. Gradually look at lengthening the hold time to two seconds, then three, and so on.
Quickly contract and release your pelvic floor muscles in quick pulses. Count how many you can do in a row initially, then progressively add one more each time.
Gradually tighten the pelvic floor muscles, pulling upwards over a count of three: begin with tight, tighter, tightest, to the count of 1-2-3. Progress to tightening more slowly with greater control, over longer counts — tight, tighter, tighter, even tighter, tightest, to the count of 1-2-3-4-5, for example — as a succession to the exercise.
The benefits of Kegel exercises and strong pelvic floor muscles aren’t limited to pregnancy and birth; a strong pelvic floor is also important to postpartum recovery, which I’ll address in an upcoming article.
#exercises #allaboutpregnancy
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यह लाइव चैट "गर्भावस्था के दौरान एक्सरसाइज़" इसके बारे में है, हमारे विशेषज्ञ यह विषय से संबंधित आपके सभी प्रश्न का उत्तर देंगे.
यदि आपके पास इस बारे में कोई प्रश्न है, तो कृपया सत्र में पूछें!  

This Live QnA is about "Exercise During Pregnancy" be there on the App to answer all your questions.

नाम: डॉ. डिंपल मोदी
दिनांक: 8 जनवरी 2020
समय: दोपहर 12:00 से 1:00 बजे तक
विषय: गर्भावस्था के दौरान एक्सरसाइज़
पदनाम: एमपीटी न्यूरो(लैक्टेशन एंड लैमेज स्पेशलिस्ट)

महत्वपूर्ण: प्रश्न कैसे पूछे?  टिप्पणी अनुभाग के तहत अपने सभी प्रश्न लिखें, हमारा विशेषज्ञ आपके प्रश्न का उत्तर देंगे

Name: Dr. Dimple Modi
Date: 8th Jan 2019 
Timing: 12:00 to 1:00 pm
Topic: Exercise During Pregnancy 
Designation: M.P.T Neuro

IMPORTANT: How to ask a question? Ask your question by separately posting with the hashtag #askdimple. Please ensure you use the hashtag to get your query answered. If you are posting from the website, then simply ask your question using #askdimple.   
#askdimple #exercises #liveqna
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