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Mohini’s friends called her a “Fitness Freak”. She was, what we call “obsessed” with healthy eating and exercising. When she discovered that she had conceived, the first thing that came to her mind was how she would continue with the exercises, walks, and runs. How will she get rid of excess fat while carrying a child? Which physical activity is conducive to the baby’s development and which is not? She became extremely anxious with the confusion and it started affecting both her mental and physical health. In her baby shower, her sister-in-law came to her rescue. She suggested a yoga teacher specialising in prenatal exercises. Soon, Mohini’s mind and body started to respond, and she regained her energy level and health streak with the right kind of exercise for adequate time.
The sheer excitement you felt when you saw those two blue or pink lines appear should not turn into panic. Learn about exercises you can or should avoid during the nine months.
Whether you are a fitness enthusiast who is entirely aware of the exercises to be done or a newbie in the fitness world, these lists of exercises will guide you to modify movements as per the trimester you are in and keep you active without disturbing your baby’s health.
Walking, swimming, stationary cycling and jogging: Take your pick! In all three trimesters, these cardiovascular activities top the list of exercise for pregnant women. But do consult your doctor before you start with a rigorous routine.
Those who have already travelled this path will know that these three months are nothing less than a rollercoaster ride of multiple emotions. From ecstasy to concern, from worry to fear you feel them all at once.
For a standard fitness plan in the early days, you can aim for 150 minutes of cardio each week and two to three days of strength training involving major muscle groups. It would help if you also focused on some exercises that will ease your labour and prepare you for childbirth. Here are some of the best exercises for the first trimester you can try, under your physician's guidance :
After dealing with morning sicknesses and mood swings for the first three months, the next three months that follow are usually calming for most pregnant women. Since the uterus stretches to accommodate the growing baby, you must be more careful with your pregnancy fitness regime. Some such exercises during pregnancy for the second trimester are :
However, to each his own. All these should be done only after a thorough consultation with your gynaecologist and healthcare provider. Care health insurance has comprehensive plans where you can choose physicians for e-consultation and nutritionists for diet and exercise plans from a country-wide network.
It is the time when you need to take it slow as your body readies for childbirth and labour. To maintain your body mobility and abdominal strength, focus on cardiovascular activities like walking, swimming, prenatal yoga and bodyweight moves as your pregnancy workout. Some low-weight and body-weight-only strength training exercises include bodyweight squats, standing shoulder presses with light weights and modified planks with tricep kickbacks.
Despite this list of safe exercises during pregnancy, certain pitfalls may happen, as this journey is quite unpredictable. Hence, it is equally important to know about workouts that are not to be done while pregnant.
The exercises to avoid during pregnancy are usually characterised by increased risks like:
As you can see, it is safest and best to get your customised exercise guidelines for pregnancy from your family physician or work according to your physiotherapist's advice.
Undeniably the benefits of exercise during pregnancy are multifaceted. It keeps your mind healthy by helping you destress, eases common discomforts like backaches and swellings in your legs and ankles, reduces complications at childbirth, and prepares your body for labour and birth. Despite all these benefits, you might notice these signals like bleeding from the vagina, chest pain with a faster heartbeat and difficulty breathing which are some of the symptoms your body is showing to warn you of any future mishaps. Call your gynaecologist or family physician when you experience symptoms like dizziness, headaches, pain and swelling in the lower part of the legs and change your pregnancy exercise routine as advised. Further, ensure that you protect your finances with the comprehensive protection of Care Joy, a maternity health insurance plan specially designed for young couples who are planning a family. While the focus is on maternity related hospitalisation, this product will cover you for any hospitalisation during the policy tenure. Embrace the joy of motherhood with confidence, knowing that Care Joy is your partner every step of the way.
>> Also Read: How to Manage Your Weight During Pregnancy?
Disclaimers: The above information is for reference purposes only. For more details about the health insurance plans and their benefits please refer to the sales prospectus, policy terms, and conditions.
Published on 10 Oct 2024
Published on 10 Oct 2024
Published on 9 Oct 2024
Published on 9 Oct 2024
Published on 8 Oct 2024
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