pregnancy exercises

Why Exercise during Pregnancy

Pregnancy exercises are needed for fit pregnancy.

The benefits of Exercise during Pregnancy are immense. Antenatal fitness propagated by ReLiva Antenatal Experts emphasises on safe Exercises during Pregnancy owing to the several benefits. You can even join supervised Pregnancy exercises with FAB Moms. Click here to know more.

why exercise while pregnant

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FAB Moms, Pregnancy Exercise Program

Benefits of exercise during Pregnancy

Posture in Pregnancy: Do’s & Don’ts

Happy& Fit Pregnancy ; Back to Shape afterwards

SI Pain & Pregnancy Tips

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy Policy

posture in pregnancy

Posture in Pregnancy: Do’s & Don’ts

Posture is the position in which you hold your body while standing, sitting, or lying down. Good posture during pregnancy involves training your body to stand, walk, sit, and lie in positions where the least strain is placed on your back.

As your pregnancy progresses, everyday activities such as sitting and standing can become uncomfortable. Following good postures and regular pregnancy exercises (supervised by an expert) could help you avoid certain common aches and pain related to increasing baby bump. Here are few do’s and don’ts that will help you improve your posture during pregnancy and keep your body happy.

Do’s

  • Irrespective of what your doing – cooking or working on a desk, remember to take a break every few hours
  • Take a longer meal break every four hours
  • Vary work positions continuously, from sitting to standing and walking.
  • While sitting – use small pillow or cushion to provide extra support for your back
  • Keep your hips and knees at a right angle when sitting (use a foot rest or stool, if needed). Your feet should be flat on the floor. (See this video to understand good posture for sitting: Good posture)
  • While sitting, Point your feet in the same direction, with weight balanced evenly on both feet
  • Sleep on your left side with knees slightly bent with a pillow between your knees
  • Try simple stretches or any sort of movements to keep the blood flowing. (Contact a ReLivaTM expert for a customized stretching program as per your stage of pregnancy)
  • Try to practice relaxation techniques for stress free pregnancy. Learn more : FabMoms
  • If you have to, then use both your hands to lift a weight.
  • Even when you’re lifting something light, proper form can spare your back. Bend at your knees, not your waist. Keep the load close to your body, lifting with your legs — not your back.
  • While standing, hold your head up straight with your chin in. Keep shoulder blades back and your chest forward, knees straight, buttocks tucked in.

 

Posture in Pregnancy: Incorrect & correct

Don’ts

  • Avoid prolonged standing.
  • Avoid sitting in the same position for more than 30 mins
  • Avoid crossing the leg while sitting
  • Avoid sitting in lounging position or chair
  • Don’t worry about frequent urination due to drinking plenty of fluids. It only gives you extra chance to change your position and move around.
  • Avoid sleeping on your stomach
  • Minimise heavy lifting, climbing or carrying.
  • Avoid bending from waist. Only bend your knees while lifting
  • Avoid twisting your body while lifting
  • Do not wear high heels. The arches of your feet should be supported with low-heeled (but not flat) shoes to prevent stress on your back

Expecting moms who have participated in FAB Moms, a Prenatal Exercise Program have often reported lesser pregnancy related pains. To learn more about FAB Moms, click here.

Related Articles:

Related Articles:

FAB Moms, Pregnancy Exercise Program

Benefits of exercise during Pregnancy

Posture in Pregnancy: Do’s & Don’ts

Happy& Fit Pregnancy ; Back to Shape afterwards

SI Pain & Pregnancy Tips

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy Policy.

Pregnancy exercise

Pregnancy Exercise, Antenatal Fitness Program

Congratulations! You’re pregnant  

Exercises do wonders during pregnancy. Carefully planned exercise under Expert supervision can have a powerful and positive contribution to pregnancy. It helps to prepare you for childbirth by strengthening your muscles and building endurance. Moreover, it helps getting your body back in shape, once the baby is born.

What do our FAB Moms say?

My doctor referred me to ReLiva FabMoms for Prenatal sessions. The sessions have been very helpful as I know how to keep myself active & fit. I would recommend others too to visit FabMoms for this program.”   – Richa Jha, Vashi

I joined FabMoms during my 6th month of pregnancy. My expert Physiotherapist helped me with lower back pain exercise which generally pregnant women face. Stretching exercises were also very beneficial. I never got cramps in my leg during night thereafter. They also teach good labour preparation techniques. I would like to recommend FabMoms to all pregnant women.”   – Misba Modak, Nerul

To read more about Benefits of antenatal exercisesclick here.

Now you can be a F.A.B. Mom too ! Fill the “Ask for call Back” form to register or Click here to contact us and know more about ReLiva’s FabMoms Program for Prenatal and Postnatal fitness programs. The Programs are available in

  • GROUPS as ‘Better Together’ at any of our clinics or a maternity set-up near you.
  • One-on-one personalised Prenatal / Postnatal care Program designed specially for you by our experts.

The various modules of the Program cover the following topics:

  • Education about stages of pregnancy.
  • Exercise as per the stage of pregnancy.
  • Relaxation and breathing techniques.
  • Postural guidance.
  • Post partum changes.
  • Diet & Nutrition.

To begin with, you can click here, to contact us & register with your details and we will send you a copy of The 5 Safest Pregnancy Exercises Guide, absolutely FREE.

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Infographic on Why Exercise while Pregnant

Fitness after pregnancy

Happy & Fit Pregnancy: Back to Shape

Maternity and motherhood as we all know, is a joyful yet challenging phase in a woman’s life.Happy & Fit Pregnancy and Getting back to Shape

Dealing with pregnancy can become far easier and enjoyable if you understand the changes undergoing within the body during this time. You will find it lot simpler to therefore alter your lifestyle and daily habits and will be able to make your pregnancy a Happy Pregnancy.

International research has shown that with exercise, pregnant women can actively improve their fitness and strength throughout their pregnancy and can achieve health benefits for pregnancy, labour and post delivery previously thought impossible.

This article attempts at helping you understand the changes in the body through the different trimester’s and learn the benefits of exercise in pregnancy and changes for every stage.

The journey from ‘Pregnancy to Delivery’ can be understood in a simple way as it undergoes the following 2 broad steps :

Antenatal /Pre Partum/ Prenatal Period

It is a period which starts from conception of the baby to the starting of labor.

– Conception – An embryo is formed and you discover that you have a life within you

– Pregnancy – Usually a period of 38 weeks from conception to child-birth

– Labor- The process of contractions of the uterus (dilatation), child-birth with opening of the cervix  to allow the passage of baby to the outside world and

– Finally, the expulsion of placenta (residual material) from uterus

Post Natal/ Post Partum Period –

It is the period post childbirth.

Pregnancy brings multiple physical and hormonal changes to a woman’s body. A suggestive list of these includes :

  • The usual weight distribution of the body changes with the belly growing
  • The centre of body’s mass changes
  • There is increased pressure on the organs
  • There is change in the level of hormones and
  • There is also increased weight to be carried

All of this in a relatively short span of time often leads to overworked muscles and therefore a variety of issues like back pain, pelvic pain, pelvic floor muscle weakness, joint laxity, breathlessness, swelling in the feet, nerve compression syndrome, urinary incontinence, postural pain etc.

Post natal period can be equally challenging for the new mother. There is a new bundle of joy in your life, you want make everything perfect for him or her. But while doing so, many a times you may forget to take care of your own health and wellbeing. During post natal period, it is common among women to have back pains, neck pain, urinary incontinence, spike in weight gain, breast feeding issues etc.

A planned and sustained Physiotherapy programme helps resolve and manage all these problems.

It is very important to keep moving and keep yourself well stretched and exercised under a trained physiotherapist who can guide you to train your body as per the stage of pregnancy. Similarly getting back to your pre-pregnancy bodyshape and fitness levels can be easily achieved under the planned physiotherapy programme, and also help you get back to your earlier lifestyle.

ReLivaTM Physiotherapy has specially designed Antenatal and postnatal program (ANC/PNC) which is focused on improving overall health and fitness of the women involved – that would lead to a happier pregnancy, easier delivery, improved postnatal life and much more smoother recovery of pre-pregnancy body shape and fitness.

FabMoms (Antenatal Care Programme) takes into account the physical changes surrounding pregnancy and delivery, as well the needs of women to lose weight and get back into shape. A Multi-disciplinary approach is used by incorporating various techniques such as pilates, Theraband, theraball, breathing techniques, relaxation techniques  etc. Click here to learn more about FabMoms

Advantages of FabMomsReLiva ANC/PNC Program ensures fitness and health and helps get back in shape post natally

  • Build core strength to support your spine during pregnancy
  • Functional training exercises that develops awareness & control of posture for a strong pregnancy
  • Cardiovascular fitness for improved pregnancy fitness
  • Specialised training to stabilize your back  to reduce backache during pregnancy
  • Prepare physically for labor, delivery & postpartum activities

Designed to meet the needs of women returning to exercise after having a baby, ReLivaTM PNC (Postnatal Care Programme) is the latest, safe, effective and results driven programme from ReLiva experts.  A Multi-disciplinary approach is used by incorporating various techniques such as pilates, Theraband, theraball, breathing techniques, relaxation techniques etc. and caters to your specific goals and requirements.

Advantages of ReLiva PNC

  • Hi intensity and calorie burning workout to lose weight after delivery
  • Specific weight training for strong and toned muscles
  • Re-shape, tone and strengthen
  • Strengthened pelvic floor to reduce risk of stress incontinence
  • Correct/ regain good posture Increased energy and stamina
  • Enhanced self confidence

The road to a healthier happier pregnancy is not very difficult if care is taken to keep the body trained and tuned into the changing requirements.  You may get in touch with us to get fit, healthy, strong and prepared for Labor or get your body back post-nataly with ReLivaTM FabMoms Programs.

For more Exercise tips when you’re Pregnant  and learn Do’s and don’ts for exercising and work-out to keep in good health and get back to shape after child-birth, download the pdf below.

Related Articles:

SI Joint / Pelvic Pain – Do’s & Don’ts
Sacroiliitis, Sacroiliac Joint Dysfunction
Benefits of exercise during Pregnancy
Posture in Pregnancy: Do’s & Don’ts
Happy & Fit Pregnancy ; Back to Shape afterwards
SI Pain & Pregnancy Tips
Infographic on Why Exercise while Pregnant
FabMoms, Prenatal Care Program

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy Policy.

pregnancy aches and pains

Pregnancy related Common Aches & Pains

Pregnancy causes many changes in the body – Physical, chemical as well as emotional. These changes are generally influenced by sudden and dramatic increase in hormone levels, especially Oestrogen, Progesterone and Relaxin.  Physical changes due to weight-gain can put a considerable strain on your musculo-skeletal system. The increase in weight along with the hormone named Relaxin, puts enormous stress on our joints, ligaments and other tissues of the body. In addition, repetitive daily activities and being in one position for too long can further aggravate pain.

If Relaxin is the reason our ligaments become laxed, then why does our body secrete it during pregnancy? Relaxin prepares the pelvic floor muscles and the pelvic ring for child birth. It allows the ligaments around the pelvis to relax. But along with pelvic ligaments, it also acts on the ligaments throughout the body, thus increasing general flexibility. Although increased in flexibility sounds promising, ligaments are responsible for stabilising our joints, therefore lax ligaments also mean relatively unstable joints.

Pregnancy and Pain

Common Aches & Pains related to Pregnancy   

A. SI Joint Pain

Sacroiliac Joint Pain occurs on one side of your low back where the dimples appear. This is where the sacrum and the ilium (bone of the pelvis) meet. Relaxin hormone weakens ligaments so the birth canal widens for delivery. Often, the ligaments become too loose and overstretched. This leads to an unstable pelvis which may feel “wobbly”. The tissues often become pinched in the joint which can create sharp or deep pain. The joint may throb for hours due to swollen, irritated tissues. Read more : SI Joint Pain in Pregnancy

B. Sciatica Pain

Sciatica is leg pain caused by pressure on the sciatic nerve from a tense buttock muscle. It often occurs in conjunction with sacroiliac joint dysfunction.

C. Back pain

Back pain in pregnancy has many possible causes. It usually is caused by strain on the back muscles. In mid pregnancy, when uterus becomes heavier, it changes center of gravity. Most women begin to lean backward in the later months of pregnancy – making their back muscles work harder. Weakness of the abdominal muscles can also cause back pain. The abdominal muscles normally support the spine and play an important role in the health of the back. Relaxing over stretches these muscles and can also make one more prone to injury while exercising. Read more : Back Pain

Dealing with these Aches & Pains

Most of the common discomforts and aches & pains associated with pregnancy can be dealt easily by 3 simple non-medicinal ways:

You can join ReLivaTM FabMoms program and learn to deal with these aches & pains in an easy and fun way. Our Experts can design a customized one-on-one Antenatal Fitness plan for your requirement and supervise you on your way to be a FAB Mom or you may join a more fun setting for antenatal fitness in Group Therapy.

Related Articles:

SI Joint / Pelvic Pain – Do’s & Don’ts
Sacroiliitis, Sacroiliac Joint Dysfunction
Benefits of exercise during Pregnancy
Posture in Pregnancy: Do’s & Don’ts
Happy & Fit Pregnancy ; Back to Shape afterwards
SI Pain & Pregnancy Tips
Infographic on Why Exercise while Pregnant

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy Policy.

pregnancy exercises

Benefits of Exercise during Pregnancy

The benefits of Exercise during Pregnancy are immense. Antenatal fitness propagated by ReLiva Antenatal Experts emphasises on safe Exercises during Pregnancy owing to its several benefits. You need to be physically active during pregnancy. It has terrific benefits that are associated with a better pregnancy outcome and even shorter labors. It’s a win-win for baby and for mom.

Read on to learn more and see the infographic to get it one glance.

1. You are likely to gain less weight.

Research shows you might put on 3 kg less than pregnant women who don’t work out, while still staying within the healthy weight gain range.

2. Labor & Delivery may be easier.

Strong Abs & a fit cardiovascular system can give you more stamina for the pushing stage. One study found that prenatal water aerobics regulars were 58% less likely to request pain medication during labour than nonexercisers.

3. You lower your Gestational Diabetes risk by as much as 27 percent.

High blood sugar during pregnancy can put you at risk for developing type II diabetes in the decade after delivering & raises the odds of preterm delivery or having an overweight baby. Exercise may help prevent or delay your need for insulin or other medications.

4. You can avoid stress and anxiety.

Active moms-to-be report better moods than their sedentary peers, both immediately following a workout & in general throughout their pregnancies.

5. You avoid certain problems like backpain.

Exercise during second half of pregnancy seems to be especially helpful.

6. You are less likely to get constipated.

Pregnant women’s intestinal tracts often gets backed up due to high progesterone levels & a growing uterus, but exercise along with a high fiber diet keeps your digestive system humming.

7. You have more energy.

On days when lifting your remote control seems like a tall order, even a 10-minute walk can revive you. Pregnancy can sap your energy, but regular bouts of exercise will help you get through your daily tasks or cope with a demanding schedule: Exercise strengthens your cardiovascular system, so you don’t tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office. According to the American College of Obstetricians and Gynecologists (ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don’t have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.

8. You can enjoy the greatest flexibility of your life.

Relaxin, a pregnancy hormone that loosens your pelvic joints in preparation for delivery, also relaxes the rest of your joints. With careful stretches, like those done in prenatal workouts, you can capitalize on this window of opportunity.

9. You are more likely to avoid a forceps delivery, C-section or other intervention.

Regular exercisers are 75 percent less likely to need a forceps delivery, 55 percent less likely to have an episiotomy and up to four times less likely to have a caesarean section, research has found.

10. Get your body back faster after childbirth.

This alone is motivation enough for many women to embark on a pregnancy exercise regimen. When you’ve maintained your strength and muscle tone all through your pregnancy, your body will have an easier time bouncing back after you give birth. You’ll also gain less surplus weight if you exercise during your pregnancy.

11. You can Sleep better.

When you’re carrying an extra 15 pounds (or more!) in front of you, finding a comfortable sleeping position can be a real challenge. But exercise will help you work off any excess energy and tire you enough to lull you into a more restful sleep. (Get more tips for sleeping well during pregnancy.)

12. Lower blood pressure:

Blood pressure occasionally does go up during pregnancy, but too much and it can be a warning sign of preeclampsia. Staying active — in one study, simply walking regularly has been found to keep blood pressure from rising.

 

Pregnant women who have participated in FabMoms, a Prenatal Exercise Program have often reported happier moods and less pregnancy related aches & pains. To learn more about FabMoms, click here.

Related Articles:

Infographic on Why Exercise while Pregnant

Posture in Pregnancy: Do’s & Don’ts

Happy & Fit Pregnancy ; Back to Shape afterwards

Pregnancy related common Aches & pains

SI Pain & Pregnancy Tips

FabMoms, Prenatal Exercise Program

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy policy.

pregnancy changes

How Pregnancy Changes Your Body

At FabMoms, we are geared to help women stay fit and healthy during pregnancy as well as after child-birth. Research studies acknowledge these goals as not only medically sound, but beneficial for both the expecting mother and her growing baby. Various studies have shown that fit moms have better control over weight gain, easier labor, healthier babies and they get back in shape faster after childbirth than do sedentary women.
Read more about the benefits of exercise during pregnancy by clicking here.

Make Knowledge your Power

Your body will undergo numerous changes during pregnancy and postpartum period, some of them may even cause concern.  We all know that a mother’s mental state influences the health of her baby- therefore it is crucial for her to maintain a calm, positive state of mind during pregnancy. If you are aware of what to expect and are knowledgeable with reasonable certainty how to manage these changes – it can give you invaluable peace of mind. It also enables you to safely engage in activities that enhance your own health as well as that of your baby.

Change is the Buzzword : All your Bodily systems are affected too

During pregnancy, body begins to produce special hormones that stimulate physical changes in almost every part of your body. Knowledge about these biomechanical changes in your Metabolism, Cardiovascular exercise and Musculoskeletal systems is your best friend in your mission to have the healthiest pregnancy possible.

The Cardiovascular System

During pregnancy, the woman’s cardiovascular system (heart and lungs) expands to support the needs of the growing fetus . These changes include:

  • Increase in your Blood volume , the amount of blood circulating through your body, by 40% to 50%.
  • Rise in your resting heart rate by about 15 to 20 beats per minute (BPM) by the third trimester
  • Increase in the amount of blood pumped per minute
  • Increase in the amount of oxygenated blood pumped in one heartbeat
  • Rise in the amount of air you take in per breath
  • Dilated and relaxed blood vessels, which decreases resting blood pressure, and helps in circulation

Metabolism

What Pregnancy Does to Your metabolism in most basic terms:

  • Boost in basal metabolism
  • Slight rise in your core temperature
  • Slightl increase in your insulin levels
  • Elevated daily caloric needs by second trimester
  • Increase in your protein and fluid requirements

 The Musco-skeletal changes

To adjust and balance your growing belly, the spine re-aligns itself and as a result the center of gravity of the body shifts. This causes increase in pressure on your spine during pregnancy and continues to increase as the pregnancy advances. No wonder, most pregnant women complain of back pain by the time they enter third trimester.

As pregnancy advances, the ribcage also expands dramatically, providing needed additional space for the lungs as the Uterus expands and fills the abdominal cavity.

To compensate for these postural deviations, specific muscle groups must work harder to support the body in the upright position. Over time, these muscles shorten. The opposing muscle groups need to work less to support the body, and weaken over time. As the belly expands, the postural deviations worsen, which in turn, further aggravates muscular imbalances.

However, you can prevent or lessen most of these conditions with a prenatal exercise program that focuses on counterbalancing these effects by:

  • Stretching muscle groups that tend to over-tighten
  • Strengthening muscle groups that tend to weaken
  • Choosing core strength and stability exercises that incorporate the Neutral spine position

Several medical conditions are therefore caused at different stage of pregnancy and post-partum due to muscles getting affected in different sections of the body. You may read more about Diastasis Recti, SGP, PGP and or sacro-iliac pain by clicking here.

We encourage you to consult sections of www.fabmoms.in for further details on how to protect your body, and how to optimize your physical fitness during and after pregnancy.

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