27 February, 2020

5 Prenatal Exercise programs for Moms-to-be

Exercising and gym may not be your first priority during pregnancy. However, working out when you’re expecting can have several mental and physical benefits for moms-to-be and their babies. Here are 5 prenatal exercise programs that all expectant mothers should take up during their pregnancy:

  1. Yoga

Prenatal yoga is one of the most recommended prenatal exercise programs during pregnancy. Not only does it ease tension, it can also boost your mood, and can even make for an easier delivery. In general, a yoga practice that emphasizes therapeutics and alignment awareness is a good choice. It helps improve your posture and reduces the likelihood of back pain. Avoid poses that involve rigorous twisting, that could compress the baby from either side, or require you to lie on your back.

  1. Pilates

Pilates strengthen your tummy, back and pelvic floor muscles, without straining other joints. The main benefit of pilates is that it targets the exact muscles and functions that can be a problem during pregnancy, and after birth, in a safe way. Doing pilates throughout your pregnancy will help keep you relaxed during delivery.

  1. Water Aerobics

Water aerobics may reduce your pain during labor. A study published in Reproductive Health found that women who did water aerobics three times a week were less likely to ask for pain relief during labor, compared to those who didn’t exercise. Keep the amount of time you’re treating water to a minimum. Take only those classes that are in the shallow end of the pool.

  1. Zumba

Zumba is a great cardiovascular workout, but since it requires side stepping, jumping, and turning movements, you don’t need to do every move that the instructor does. Avoid jumping, high-impact movements, and spinning (or spin slowly, if you’re comfortable with it). The key is to moderate your movements and pace to your comfort level.

  1. Cycling

Cycling and spinning are great exercises during pregnancy. Peddling is good for circulation. This, in turn, increase the amount of oxygen and nutrients your baby receives. Set up the bike slowly by lowering the handlebars to decrease the stress on your lower back. Avoid any jumps or movements that require leaving the saddle. If these classes are too intense of uncomfortable for you, try easier and less taxing workouts.

You may try other prenatal exercise programs such as circuit training and core training during pregnancy. However, before taking up any exercise routine, be sure to discuss the same with your doctor. If you want to know more about prenatal exercises, contact our experts at KIMS Cuddles for guidance.


*Information shared here is for general purpose Please take doctors’ advice before taking any decision.


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27 December, 2022

Tips for dealing with postpartum vaginal discharge

Lochia, or the vaginal discharge that a woman’s body produces following childbirth, is expected to last for a few days to weeks after delivery. After birth, the rapid flow of blood and mucus begins. For the first 2-3 days after birth, the bleeding will be severe and contain blood clots. However, after a few days, the flow will gradually decrease to spotting before stopping entirely. When the uterus recovers after a few weeks, the flow colour can change from dark red to brown, then yellowish-white. It’s an unavoidable and inevitable occurrence, and the only thing you can do is wait for it to end. It continues to decrease in volume before entirely ending. Here are a few essential tips to keep you prepared for this postpartum vaginal discharge.  Pile up with sanitary napkins and replace them regularly. You’ll need big pads with a lot of absorption potential in the first few days. Maintaining strict sanitation and keeping your private parts washed will help you prevent more postpartum infections. To keep away the infections, avoid having tampons or menstrual cups. Empty the bladder regularly, even if you don’t have the urge. This will relieve you.  Medications that thin the blood, such as aspirin and ibuprofen, should
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17 November, 2022

Taking care of mental wellbeing during pregnancy

Pregnancy often is a happy and joyous phase to treasure and cherish. It brings a mix of feelings for you, and not all of them are good. Few thoughts might even trigger the mental health that might disturb you so much during and after the pregnancy. It’s just as important to look at your mental wellbeing and health during pregnancy as your physical health.  For your safe and happy pregnancy, a happy lifestyle is crucial. However, it is good to notice your mood drifts to identify the problems in the early stages.  What can you usually experience?  While mood swings are common during pregnancy, continuous and long down moments are not good. Take a look at the durations you are down.  Feeling fear or anxiety all the time about your baby or pregnancy.  Having negative thoughts about your life, pregnancy and relation  Feeling burdened with unknown pressure in your mind can relate to the stress of pregnancy but requires attention.  Common mental problems experienced during pregnancy  Depression during Pregnancy “During pregnancy, the symptoms of depression such as changes in sleep, appetite, and energy levels are often difficult to distinguish from the regular experiences of pregnancy.“ says Diana Carter, MBBS Xanthoula Kostaras, BSc. In her recent publication, she mentioned that up to 70% of women report
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20 November, 2021

5 easy ways to reduce stress during pregnancy

No matter how happy you are about your pregnancy, stress during the pregnancy phase is unavoidable. Most of the time, it is because of the hormones that play around. But there are a lot of other factors that account to stress. Managing stress during pregnancy is an efficient way to enjoy your pregnancy period.  Knowing the changes and accepting them happening to your body will help you best during this phase. However, know more efficient ways to reduce stress during pregnancy.  Here are the 5 easy ways to reduce stress during pregnancy.  Eat well and sleep well must be a routine  Nothing can replace the best benefits of proper food and sound sleep. Ensure that you follow a balanced diet with all the necessary supplements that your body needs and take enough rest. A night of proper sleep will make your day brighter and keep you comparatively in a cheerful mood. Rest when you are tired. Do not overdo during pregnancy. A perfect routine for food and sleep will ease up your hormones.  Surround yourself with positive energy. Talk to your friends and family. Pregnancy can put you through a lot of thoughts. It will make you think about the least possible negativity. Well, these are the instincts of the mother to safeguard her child. So
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