10 February, 2021
5 ways to stay motivated with pregnancy workout
Moving around and staying active during pregnancy is the best way to have a safe and joyous pregnancy. And we all know the privileges of exercising during pregnancy that give you tremendous results and the baby. No matter how good exercising is, staying committed and motivated to it throughout the pregnancy is difficult. Here are 5 quick ways to keep you motivated with pregnancy workouts.
Always remind yourself about the benefits of the workout that brings to you and your baby
Knowing the worth of the exercise is far apart from remembering it. Remind yourself about the amusing benefits you and your baby will achieve through your little efforts. Look into the after results as well. You can get back to your regular routine sooner when you exercise rather than not working out. Weigh out the results and keep a check on them.
Get your friends and family to exercise with you if you feel demotivated any day
Having the same motivation levels every day is definitely not an easy thing to do during pregnancy. The fluctuating hormones will get you back. On such low days, get support from your near and dear ones. Get your friends and family to exercise and participate with you. Make the workout session more joyous and involve your loved ones to make it memorable.
Enjoy your every success and mark them as achievements during your pregnancy
You need not achieve high targets during pregnancy. The main motive of the entire workouts is to keep you active. So pick some simple and easy targets to chase. Crack them and enjoy your success. Mark them and celebrate your victories as the best moments of your pregnancy. This will automatically motivate you to the next easy target.
Select a suitable and comfortable place and pattern for your everyday routine
Replacing and finding a new routine will make you feel refreshed. But, having a suitable and comfortable place for an everyday workout will make you feel at ease. You can even pick your favourite, enjoyable pattern of workouts. For instance, gyms might not work for you during pregnancy; the extra sweat and circulated air might suffocate you. So you can always choose a fresh and joyful spot for your routine.
Join into pregnancy peer classes to have some company
Working out alone might be tiring. But, having a group of your own class will be more fun to hand around. You can talk, share and exercise together. You can join into any pregnancy workout community or workout class to achieve this. You can always find a class that interests you, fits your calendar, and makes you feel joyful.
To understand more about the benefits of workouts during pregnancy, you can read out our article 10 Reasons to Exercise during Pregnancy. Find ways to keep up your focus and enjoy the best results of exercising during pregnancy!!
*Information shared here is for general purpose. Please take doctors’ advice before taking any decision.
22 January, 2021
3 Effective breathing exercises during Pregnancy
Apart from the regular body changes that occur during pregnancy, emotional changes are also significant. The overwhelming feelings that you feel are rather unexpressed most of the time. The conditional mood swings caused due to the pregnancy hormones have a huge impact on your mental stability during pregnancy. Breathing exercises will greatly help in calming down all the pregnancy.
Breathing exercises also help in the efficient removal of waste products and a plentiful supply of oxygen for both the mother and child. Effective breathing will purify and calms down the nervous system. It induces a feeling of pleasantness and well-being.
Check out these 3 effective breathing techniques during pregnancy,
Breathing deeply from the stomach
This can be practiced while sitting in a comfortable position or lying down on the floor. Start relaxing with the deep breaths that move your stomach up and down. For additional motivation or concentration, you can try placing a toy or an object on your stomach. You can focus on the object, moving up and down to avoid distractions. This belly or diaphragmatic breathing is good for pregnancy as it results in 1/3rd more oxygen being inhaled than regular.
Chest breathing is a definite breathing technique that concentrates on the breath drawing from the chest, not deep. The concentration is placed on the rib cage and thoracic cavity expansion during inhalation and exhalation. This exercise can be practiced alone or with the stomach breathing alternatively.
Shallow or chest breathing
Shallow breathing or chest breathing is a technique where you draw minimal breath into the lungs. This technique is highly recommended to reduce stress during pregnancy. Place one of your hands on the chest and the other on your belly to observe the quick moments during the inhalation and exhalation. Concentrate on your breath and try to breathe in and out gently. You can practice this multiple times a day whenever you feel comfortable or stressed.
While being pregnant, concentrating on your breathing will help you have a more peaceful and joyous experience. Practice yourself or seek support from your doctor to begin the new routine, and happy pregnancy!
Note: It is advisable to wait about three hours after a heavy meal or an hour or two after a light meal or regular snacks to practise breathing exercises!
*Information shared here is for general purpose. Please take doctors’ advice before taking any decision.
11 September, 2020
Exercises in preparation for Delivery for 7-9 months pregnant
Pregnancy is bliss to embrace. But, delivering a baby is the most challenging thing to contain. The natural vaginal birth requires a lot of strength and endurance for labour pains. The process is tedious and extremely painful. But, it is all worth to welcome your little one. However, you can make this process little easy and smooth by preparing your body.
Labour pain is caused due to the contractions of uterus muscles, pressure on cervix, bladder, stretching of the birth canal, and abdominal, back, and groin. It can be compared to your regular menstrual cramps with an intensity of 100X times. Enduring this pain requires a lot of mental and physical strength.
Few exercises during the third trimester will significantly help your body to strengthen the pelvic muscles. Firstly, it is entirely safe to exercise during the third trimester of pregnancy, but it is essential to pick the suitable exercises and check the high standards of care.
Check these simple exercises to prepare yourself for delivery during the third trimester!
Kegel exercise will top the list among all. They do induce not only the pregnancy but also strengthens the pelvic muscles. Kegels keep the vaginal muscles firm. This compactness will help you manage fatigue, incontinence, and infections of the urinary system. The strength of pelvic muscles will help you muster the power to push the baby out.
Kegels are quite simple to perform. It involves tightening and releasing of the muscles surrounding the pelvis for ten to twenty seconds at a time. You can do this exercise at least ten to twenty times a day with regular rest.
Pilates are consistent exercises required throughout the pregnancy period from the starting of the first month. They significantly improve core strength and elasticity. The abdominal muscles weaken with the growing baby inside. This weakening can lead to high back and ribs pain. Thus, pilates can help you soothe with these side pains during pregnancy.
Pilates is usually performed by stretching hands and knees. As they do not include the movements or pressure on the abdomen, they are entirely safe. However, incorrect positioning might affect the fetus and requires proper trainer guidance.
Squatting is renowned for its effect on reducing labour time. This exercise is a lower body workout that significantly makes the pelvic gap wider. It also allows the smooth movement of muscles allowing the baby to emerge without much effort.
Performing squats requires minimal equipment or no equipment. You need to stand with the shoulder-width distance between legs and lower yourself to the ground until your sides are parallel to knees. Repeat this about twenty times per day.
Lunges are also one of the lower body workouts that focus on the movements of the hips. Lunges give the foetus adequate space to turn around while descending. They are simple to perform with no equipment being required.
Stand straight and take a long step forward with either of your legs. Stretch it long enough till the forwarded leg is bent near the knee and the back leg is stretched on the toes. Take the support of a family member, trainer or a wall to maintain the position and balance. You can repeat these for ten times for each of the leg being forwarded.
Cardio and aerobic exercises are simple solutions to keep your body fit and well during pregnancy. These exercises greatly boost the intake of oxygen and help you supply the right amounts to your baby. These workouts include walking, jogging, swimming, aqua Zumba, treadmill workouts and bicycling.
You can check the safe cardio exercises suitable for the third trimester of pregnancy here.
While pregnancy is a mesmerising time, you can get easily wary away during the ninth month. Keeping up the changes and body weight seems varying. Preparing for labour during this period is vital to draw your body up for the final phase of delivery. Follow these effortless and easy exercises during pregnancy period and prepare yourself for the safe vaginal birth.
*Information shared here is for general purpose. Please take doctors’ advice before making any decision.
01 March, 2020
10 Effective Pregnancy Sleep Tips
Good sleep during pregnancy might be a distant dream for most mothers. Your growing belly can affect your sleeping position and might cause mild discomfort. Apart from this, there is the usual anxiety, stress and hormonal fluctuations that might prevent you from sleeping well. You may also have to get up several times during the night to empty your increasingly cramped bladder. If you’re facing any of the above, here are 10 effective pregnancy sleep tips:
Avoid sleep during the day
Lack of sleep during the night may tempt you to catch up on it during the day. However, daytime sleepiness might make it more difficult to sleep at night as it takes away some of the sleep pressure that builds up over the day. If you must, take a quick nap that lasts no more than 30 minutes and ensure that this naptime is at least 5-6 hours before your bedtime.
Skip late-night snacks
Snacking on foods, especially oily and fried ones, late at night can cause acid reflux or heartburn. It might make you uncomfortable and keep you wide awake. To prevent this, don’t consume anything in 2 hours before bedtime. Also, don’t recline for an hour or two after meals and sleep with your head elevated on pillows. Also, try to avoid spicy and friend foods that may worsen symptoms.
Sleep on your left side
It is often recommended that after 20 weeks, pregnant mothers should avoid lying flat on their backs and sleep on their sides. It helps reduce the amount of pressure on the uterus and helps mothers to breathe better. This position also relieves backaches. The American Pregnancy Association suggests sleeping on the left side to help increase the amount of blood and nutrients that flow to the baby.
It is important to exercise regularly during pregnancy for optimum health. It helps to improve blood circulation and reduces cramping in the legs that occur during night time. It will also help you tire and make you sleepy. However, avoid exercising late in the day as it releases adrenaline that might keep you awake at night.
More fluids during daytime
Staying hydrated is essential for pregnant women and they drink a lot of fluids throughout the day. The growing baby also puts pressure on the bladder which results in frequent trips to the bathroom. This can be particularly troublesome during the night as it interferes with their sleep. In order to avoid this, be sure to get plenty of liquids during the day but cut back at least 3-4 hours before bedtime. Night time urination can’t be avoided completely by its frequency can be controlled in this manner.
Turn off the lights
A dark, quiet room can help you sleep better. Check for objects with bright lights, such as alarm clocks or any other electronic sources that might interfere with your sleep. Keep these away from directly facing you as artificial light can disturb natural sleep and inhibit the production of the hormone melatonin that affects sleep cycle. Try to ensure that your blinds or curtains are closed to keep bright morning light away.
Get into a routine
A soothing, comforting, evening routine can help establish consistency and help you become more relaxed to sleep better. Try drinking a cup of warm milk, reading a couple of pages from a good book, taking a shower or getting a message every day to set a routine. Find out what works the best for you and do it on a daily basis.
Manage stress and anxiety
Stress and anxiety can have a big impact on a good night’s sleep. Make sure you talk to your family or friends about any concerns that you may have that are keeping you up at night. Even yoga or medication can help calm you down and help you relax. You can also try and seek help from a professional in case you feel the need to do so. Our team at KIMS Cuddles is always around to help you out with effective pregnancy sleep tips and other.
Support your body
Often times, discomfort or pain the body causes lack of sleep in pregnant women. A majority of women don’t realize that a certain arrangement of pillows can solve these problems. Using a special pregnancy pillow or regular pillow to support your body can help ease backaches and discomfort. Placing a pillow slightly tucked under your back side will also support your back and hold you upright. For more comfort, try to sleep on your side with one pillow under your knee and another under your belly.
Get professional help
If your insomnia persists, speak to your doctor and seek professional help. Talk to the doctors at KIMS Cuddles to find a solution to all your sleep problems. It is essential to get as much rest as you can get during pregnancy. Get in touch with KIMS Cuddles for any queries on effective pregnancy sleep tips or other.
While it may seem like getting an eight hour sleep is impossible during pregnancy, little things that you do can help you relax and get a good night’s sleep. For any queries that you may have in effective pregnancy sleep tips or any other, get in touch with our team at KIMS Cuddles.
Hope this blog of effective pregnancy sleep tips was helpful to you.
*The opinions expressed in this article are not to be substituted for medical advice under any circumstance
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:
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.
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.
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.
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.
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.