Exercises and precaution to be followed during pre pregnant days

Obesity is a serious concern for conceiving a child by a pregnant women. Exercises reduces the chances of diabetes, blood pressure and increases the chances of successful child delivery. Exercise also reduces depression post pregnancy.  Overweight women faces pregnancy complications and which might cause c-section incision for child birth. There happens to be health problems resulting due to pregnancy leading to increase in back pain, weight gain. If women are acquainted with exercises regularly then they can continue doing it during and after pregnancy days. But, if not acquainted with exercises earlier then it is advisable to ignore for initial 3 months of pregnancy. Also, physical high intense exercises should be avoided . 

Continuing with moderate exercise will keep body fit and keep mind from undue depression and allow mind to think positive.  Always exercise under medical guidance and the trainer or personal instructor should be aware about pregnancy related exercises and should not recommend exercises that can impart pressure on as sensitive body as of a pregnant women. Exercise should be followed by maternity support belt and its use is advisable only during physical rest.

A routine should be followed regarding food habits and exercise regime on daily basis. Women need to warm up and stretch before starting actual exercise. Need to  stop physical exertion if any kind of pain is experienced.  It will be a good habit to travel office by walking or by cycling after pregnancy to achieve pre pregnancy shape.  Exercise should be planned properly keeping balance diet into consideration. Body should be properly hydrated  and women should ensure to drink water properly and consistently throughout the day.

Zinc supplements will enhance immune system and will help to fight cough, cold and flu. Yoga is a typical exercise format made for this kind of delicate and sensitive situation. Yoga helps to keep mind calm and facilitates toning of reproductive organs. Blood circulation improves gradually and keep the baby active along with the mother. Other exercises like Pilates is also extremely helpful to pregnant women. It strengthens pelvic muscles and abdomen as like Pregnancy belly band . This exercise uses hands and knee to perform. It helps in regaining shape in a short time. But, it should be avoided during later stages of pregnancy.  This should be performed under strict guidance. Squatting is another form of practice for pregnant women to keep themselves in an upright position for 5 to 8 months before child birth. This eases child birth and set the position of the child in the womb. Pelvic floor muscle exercise is another form to strengthen constriction and opening of vagina muscles.

This helps during child birth. This can be practiced during urinating. Try to stop the urine flow by constricting vagina muscles and then again releasing it. This kind of exercise has to be followed every time you urinate till the delivery. Exercises related to spine or vertebral columns will ease pain during child delivery which is also essential.

During pregnancy, women should keep one thing in mind that they should avoid strenuous and long duration exercises, drink enough water , avoid overheating and recognize physical pain during work out. Avoid exercise in hot and humid weather conditions, light and loose dresses has to be worn and sauna steam bath should be avoided. Precautionary measures will help to recover with ease. Wearing pre pregnancy jeans will help to keep the child in mother’s womb in proper position and facilitate birth.

Pregnancy is no more a Concern for independent Working Women

Pregnancy is more than auspicious feeling for a woman in her life. She sees a part of her growing and is created from within her body. Initially, the feeling is bit painful physically with joint aches, weight gains and food /work restrictions. The whole 9 months is like a curse to the physical being. Working women has to take official leave and along take care of themselves and the baby within.  The major issue to whole pregnancy episode is weight gain. Body weight increases due to the factors like baby between 3kg to 3.62kg, breasts 0.45kg to 1.4kg, womb 0.68kg to 0.9kg, placenta 0.45kg to 0.68kg, Amniotic fluid  0.9kg, other fluids 0.9kg to 1.8kg, extra fat 2.7kg to 3.6kg, extra blood volume 1.4kg to 1.8kg. Overall, a women ends up adding extra 12 to 14kg during  pregnancy.

The pains in the hips, knees and backbone also  gives impression about old age weaknesses and which is followed by total mental stress to carry on whole day. So, all efforts and consultations are limited to recover from these backdrops after c-section. This natural weight gain during pregnancy should not be taken seriously. But, it should be a concern after pregnancy.

Weight certainly decreases or sheds after pregnancy. Sometimes it may takes a year long time. Women should take all measures to reduce weight after postpartum recovery. If by any means a woman feels that her weight is reducing even after efforts made, then they should be concerned about it and contact the doctor for consultation. Normally, women should try to shed body fat around 0.5 kg per week by exercising, diet control or by using maternity support belt. Even though, after taking so much drastic measures also if body weight is not loosing then there may be other health problems like postpartum pregnancy belly inflammation of the thyroid gland or pregnancy complexities which is not allowing the body to loose weight. Diet plan for individual women depending on their personal taste , preferences and body nutritional requirements should be crafted for better and faster result. 

Independent and working women are highly concerned and aware about their diet, available equipments for weight loss program and recover back ache and other health hazards. A sample diet plan is here as mentioned

Breakfast followed by oatmeal, cinnamon, sugar, grapefruit and low fat milk.

Lunch followed by loaded baked potato, apple and low fat milk.

Dinner followed by easy bean burritos, green beans, canned peaches, low fat milk.

Snack followed by strawberry banana smoothie, Vanilla Wafers

Physical activity and exercise should be followed by sport, running, yoga , dancing or walking to the shops as long as one feels comfortable. Avoid exercise in hot weather and ensure intake of plenty of water. Back ache can be reduced and supported by using compression garment like corsets specially designed to keep the abdomen and hips tight. Continuously wearing these garments for a longer period will ensure weight loss after c-section recovery.

A belt is indeed needed during pregnancy days for abdominal support

A belt is indeed needed during pregnancy days for abdominal support to mom’s belly. During pregnancy phase, women abdomen starts expanding across the uterus exerting pressure on the backbone and pelvic girdle. The pain at this moment will be enormous and , so, will be difficult to  manage day to day work. Then after pregnancy the skin under abdomen starts shrinking for 6 months secreting hormones, estrogen, progesterone and relaxin loosening the abdominal muscles. It is advisable to wear a maternity support belt after child birth to adhere to the natural process of recovery. For postpartum support , mothers should use medically approved quality support belt. Theses belts come in different sizes depending on hip size. Mothers can wear it for 12 to 24 hours in a day for a period of 120 days as long as they feel comfortable till they are back to original shape. Medical compression  is available in different designs depending on what suits to natural recovery and C-section recovery.

In diastasis recti condition , there is abdominal separation caused due to the pressure against the abdominal wall during pregnancy. Hormones also  weaken connective tissue allowing abdominal separation happen with ease. This after c-section nuance is taken care by the corsets specially designed by very selective companies.

After pregnancy days , mothers look for corsets and girdles to regai their pre pregnant shape and also recover from pain caused due to abdominal expansion. Mothers look for wearing a corset that normally can be used as undergarment and should not hamper during their normal working hours. Looking at the requirement , corset companies have designed corsets in the form up pull up  and corset with a zipper. Pull up corset is meant for child birth with natural recovery and zipper one meant for child birth with c-section delivery. Post pregnancy belly no more takes time to heal its back pain, spinal realignment, ligament stabilization, organ repositioning with the help provided by these postpartum support products.

There are also other designed corsets available for women before child delivery period.Normally these corsets were meant for support from bulging abdomen. These kind of compression garment should not be mistaken with corsets designed for after pregnancy. So,women should able to differentiate between the designs which could facilitate their different requirements at different time.

Mothers are recommended to consult with doctors before taking any decision regarding back pain , pre pregnancy shape recovery or manage body shape after pregnancy. There are many companies who promote and sell corsets online without understanding its actual use for the pregnant women. Also, the material or fabric used for the product may not be medically suitable for comfortable use. So, only medially approved and proven corset should be used during pregnancy. You cannot risk your life for style only.