Guidelines to Exercising

18
Guidelines to Exercising: Avoid exercising on an empty stomach or immediately after a meal. Avoid reaching a point of breathlessness during your exercises. Adequate warm up and cool down is essential. Avoid exercising if you are unwell. Drink plenty of fluids in the day. Pregnancy may not be a great time to experiment with something new. Make sure you know what you were doing before your pregnancy but the intensity levels will change. Contact sports, adventure sports, martial arts and activities with balance restraints will have to be discontinued. The body definitely needs rest one or two days a week. Wear appropriate clothing and footwear while exercising. Stop exercising if you experience discomfort and pain with any exercise. Your body becomes heavy and changes gradually during pregnancy so what is comfortable today may get a little strenuous later pat. Any new developments in the pregnancy will require alterations in the existing exercise terns. Keep us informed. Resume exercising only after you have got clear instructions. Going through the pregnancy with awareness 1. Kindly refer the mail guidelines to exercising and planning your work out schedule. 2. Repetition, Intensity, Speed and Hold counts are personal to each of you, please here adhere to the instruction in the class. 3. Please understand that at Dwi Maternity Studio we work towards enhancing the quality of your pregnancy and childbirth experience, our course content has been meticulously designed to deliver so with knowledge, experience and expertise on the topics covered for the session. Your medical records and history of the pregnancy is scrutinized as you complete your registration formalities. Exercising is something that one needs to watch understand the technique and practice. This mail has pointers to help you remember what you have already learnt and practiced and not used as guide lines to start something afresh. Kindly refrain from advising your friends and relatives to use this mail as a guide to start exercising if they have not attended the session \or directly registered with us. What may be ok for one person may not work for another. Mandatory Exercises: Butterfly sitting 1. Abdominal and pelvic floor exercise 2. Breathing 3. Stretches in standing:

Transcript of Guidelines to Exercising

Page 1: Guidelines to Exercising

Guidelines to Exercising: Avoid exercising on an empty stomach or immediately after a meal. Avoid reaching a point of breathlessness during your exercises. Adequate warm up and cool down is essential. Avoid exercising if you are unwell. Drink plenty of fluids in the day. Pregnancy may not be a great time to experiment with something new.  Make sure

you know what you were doing before your pregnancy but the intensity levels will change. Contact sports, adventure sports, martial arts and activities with balance restraints

will have to be discontinued. The body definitely needs rest one or two days a week. Wear appropriate clothing and footwear while exercising. Stop exercising if you experience discomfort and pain with any exercise.  Your body

becomes heavy and changes gradually during pregnancy so what is comfortable today may get a little strenuous later pat.

Any new developments in the pregnancy will require alterations in the existing exercise terns.  Keep us informed. Resume exercising only after you have got clear instructions.

Going through the pregnancy with awareness1. Kindly refer the mail guidelines to exercising and planning your work out schedule.2. Repetition, Intensity, Speed and Hold counts are personal to each of you, please here

adhere to the instruction in the class.3. Please understand that at Dwi Maternity Studio we work towards enhancing the

quality of your pregnancy and childbirth experience, our course content has been meticulously designed to deliver so with knowledge, experience and expertise on the topics covered for the session. Your medical records and history of the pregnancy is scrutinized as you complete your registration formalities. Exercising is something that one needs to watch understand the technique and practice. This mail has pointers to help you remember what you have already learnt and practiced and not used as guide lines to start something afresh. Kindly refrain from advising your friends and relatives to use this mail as a guide to start exercising if they have not attended the session \or directly registered with us. What may be ok for one person may not work for another.

Mandatory Exercises:

Butterfly sitting1. Abdominal and pelvic floor exercise2. Breathing3. Stretches in standing:

Stretch 1:Starting Position: standing facing the wall, stand at easeFold the leg from the knees by holding your ankle.

Page 2: Guidelines to Exercising

Stretch 2:Starting Position: standing facing the wall, on the heelPush your buttocks out and feel the calf tightening

Stretch3:Starting Position: standing facing the wall, feet flatPush your buttocks out feeling the stretch on the lower back

Stretch 4:Starting Position: Standing by the side of the wall, both hands against the wallMove maximum two steps away from the wall face towards the ceiling, feel the stretch in the sides

    5.Starting Position:  Lie flat on the back with knees folded       Exercise: Lift buttocks off the floor.  Class Summary:

Sumo Series of Squats: Starting position:

Standing (sequence of squats one after the other)Legs wide a part, knees folded toes pointing away, buttocks pushed behind. Exercise:

1.  Level 1: Same as starting position.2. Level 2: From level 1, Go down on the knees and squat further3. Level 3: From level 2, Both palms placed on the floor4.  Level 4: From level 3, Push hips down5. Level 5: From level 3, toes pointing away, knees straight, push hips up.

 NOTE: (Only Sumo Series of Squats)

 These exercises are done an alternate days or twice a week.  Reduce your walking time the day you have done your squats.

Page 3: Guidelines to Exercising

Lactation and Breastfeeding

Session Summary

1. Before the babya. Preparing the breasts

In your third trimester of pregnancy, start massaging your breasts gently using cream or oil. From your 37th week onwards massage vigorously, and make sure you pinch and pull your nipples to prepare them for breastfeeding.

b. Preparing the body Adequate hydration, good nutrition and exercise are the three most important things you need to focus on in order to prepare your body for lactation and breastfeeding.

c. Preparing the mindUnderstanding breastfeeding and its importance is half the battle won. Please read up on the subject as much as you can, talk to experts in the area and get yourself equipped mentally, emotionally and psychologically to breastfeed.

2. After the babya. For the Baby

i. Holds There are no ‘right’ or ‘wrong’ holds when it comes to holding your baby. What’s most important is closeness. Hold your baby close, the baby’s gaze should be towards the mother hence the baby is turned to its side on the mothers lap, the whole of the areola is given to the baby.

ii. BurpingMake sure that you burp your baby after every feed. There is no set frequency at which you must burp your baby, so you will have to take your cues from your little one. Some babies need to be burped multiple times during a single feed. You can either use the shoulder-hold technique or you can rock your baby gently back and forth in a sitting position, taking care to support the head and neck.

iii. Feeding on demandFor the first three months, please feed your baby on demand. Do not schedule the feeds or go by a timetable.

iv. Quick responseWhen you recognize a hunger cry, please respond quickly by feeding your baby. It is unhealthy to allow your baby to cry for long durations.

v. Avoid the bottle A lot of mothers give up easily thinking that they are not producing enough milk. This is untrue. There cannot be a ‘no milk’ or ‘insufficient milk’ situation. Your body produces all the milk

Page 4: Guidelines to Exercising

required by your baby. Please avoid switching to a bottle because frequently alternating between the breast and bottle leads to nipple confusion.

vi. Pointers on adequacy of breastfeeding If your baby’s weight gain is satisfactory, and your baby is alert and not crying, it means your baby is being fed adequately.

b. For the Mother

Breast Milk is not immediately available in the mother’s breast after child birth. It is the baby’s suckling that will first replenish the fore milk (colostrum) and finally make way for breast milk to flow in 24 to 48 hrs later. Do not panic till then!

i. Feed immediately after birthPlease do not allow hospital staff to whisk your baby away. Insist on feeding your baby immediately after birth.

ii. Feeding postureschoose the posture that works best for you. In the first few weeks, sitting up is the best way to feed because gravity will aid the milk letdown. Eventually, you can adopt the side-lying position. Support yourself with pillows and cushions on your back, lap and any other body part to make yourself most comfortable.

iii. Fluids Adequate hydration is of utmost importance to a lactating mother. Drink plenty of water, fresh juices, butter milk, tender coconut water etc. and stay hydrated.

iv. Baby falling asleep at breastoften, babies that nurse fall asleep at the mother’s breast. Some babies need some help with this. So, they cry. Please do not misunderstand the crying as a sign of further hunger. Such crying is a sign of sleepiness. So, if you can take your baby off the breast, and hold the baby close, rock the baby gently, you will help him or her to fall asleep.

v. 3F breastfeeding issues The most common breastfeeding problems can be summarized as the ‘3F issues’. The first ‘F’ stands for Feeding difficulties related to the breasts, such as engorgement, cracked nipples, and the ‘no-milk syndrome’. The second ‘F’ stands for Fatigue and the third ‘F’ for Frustration.

vi. Psychological effects of breastfeeding Breastfeeding is extremely important, not only to satisfy a baby’s physical hunger, but also to gratify a deeper, longer-lasting emotional need. Breastfed babies grow up into psychologically secure, emotionally balanced individuals because a mother’s closeness assures them of love, safety and peace. Being held close as infants during breastfeeding enhances self esteem, improves intelligence and instils self-confidence in later years.

The Goodness of Breast Milk

There is an abundance of goodness in a mother’s milk. The human breasts are placed in such a manner that each time a mother picks up her baby to feed, the baby can hear the familiar beat of the mother’s heart and feel secure and loved. For the little ones it’s not about settling in to a new city or country but “a journey across the World”.

Page 5: Guidelines to Exercising

Below are some important points you must remember: The most fundamental investment into your baby’s health would be to breast-feed your

baby exclusively for a period of four to six months. The only way breast feeding affects the mother’s physical appearance is by helping her

shed weight.

Arm your baby with a strong immune system. A breast-fed baby will be a healthy toddler, fall sick less often, and recover from common ailments faster.

Breast-fed babies have more chances to grow into leaner adults. Obesity is the most common health problem people are fighting in today’s world.

Breast-fed babies have to battle less with tooth decay and dental caries.

Breast-fed babies would most probably be spared the agony of piles and haemorrhoids.

Breast-fed babies grow into more emotionally and mentally secure and composed individuals.

You should be well aware of the HR Policies for Maternity leave and breastfeeding if you are a working woman and are planning to work after having your baby.

Breastfeeding tips and FAQs

In the next section is a list of top 10 breastfeeding tips for the mother and for the father, followed by some frequently asked common questions related to diet for lactating mothers.

Moms: Top 10 things to do while Breastfeeding

1. Admire your baby. Talk and sing to your baby. Look your baby in the eyes. Of course interacting with your child is number 1!

2. Lie down in the bed. If you have not yet mastered the side-lying position, I highly recommend that you do so ASAP! This is one of the best ways for a mother to get some rest. (Of course, make sure that the bed conditions are safe for the baby in case you both happen to fall asleep while nursing-a beautiful thing!)

3. Drink water and eat a healthful snack. It’s a good idea to keep water handy and have easy snacks ready to grab on your way to the rocking chair or gilder. Try carrot sticks, an apple or a banana.

4. Watch television. As long as your baby is not distracted by the noise, this can be a nice way for you to enjoy some down time.

Page 6: Guidelines to Exercising

5. Read a book.

6. Read a book to your older child(ren). Make an effort to include your other children in that special snuggle time on the couch.

7. Play a game with your older child(ren). Some mothers find it helpful to use a sling to nurse, freeing up both hands for a game of Candy Land or Chutes and Ladders. If you don’t have older children, a sling can help free up your hands for housecleaning (who am I kidding though - I am more likely to use the time to rest, eat, watch television or do all three at once!)

8. Talk on the telephone. Once you’ve mastered breastfeeding, those nursing sessions are a great time to catch up on some adult conversation!

9. Appreciate the quiet. Appreciate this special time with your child, no matter how crazy the rest of your day has been.

10. Congratulate yourself on the great job you are doing as a mother. As corny as it sounds, you should be proud of your accomplishment in nursing your child!

Dads: Top 10 things to do while your partner is breastfeeding

1. Get her a glass of water (WORKS EVERY TIME! Appreciation guaranteed… adequate re-hydration is important for making good milk)

2. Backrub (also works really well for relaxation… Especially in the first few weeks, when the feeding hurts.)

3. Burp the baby after each bit of feeding (so she can go to the loo or do something else)

4. Talk to her as you hold her hand.

5. Put on a good tune on the stereo so she can relax by listening to some music of her choice.

6. Sterilize the breast pump and spare containers (always good to capture a bit of spare milk)

7. Make breakfast, dinner or late night snacks.

8. Call the lactation consultant when things get rough.

9. Pick up the phone and take messages for her.

10. Better still. Put the phone out of the hook altogether (breastfeeding mums shouldn’t be disturbed), and give her a foot massage!

Breastfeeding Diet FAQs

Page 7: Guidelines to Exercising

Q: What should I be eating?A: Think of breastfeeding as continued motivation to follow the healthy diet you followed during pregnancy. Focus on eating whole grains and cereals, fresh fruits and vegetables, and foods that provide plenty of protein, calcium, and iron (and, as always, as occasional treat is fine). Q: How much water must I drink?A: Plenty. Water hydrates you and improves milk production in the body. Drink up to 3 litres a day if you can. Q: What about dieting during breastfeeding?A: Lose weight gradually by combining a healthy, low-fat diet with moderate exercise. Rapid weight loss may pose a danger to your baby because it possibly releases toxins – normally stored in your body fat—in to the bloodstream, increasing the amount of these contaminants that wind up in your milk. Q: What about vitamin and iron supplements?A: If you took antenatal supplements during your pregnancy, it is wise to check with your doctor if you need to continue taking supplements. And if you do continue with a general vitamin supplement, remember that it can’t make up for poor eating habits. Strive to eat a well-balanced, varied diet. Q: What is the nutritional requirement for me and for my baby during breastfeeding?A: Some of the calories required for breast milk production are supplied by body fat reserves laid down during pregnancy. However, additional calories are needed over and above your pre-pregnancy intake to provide enough energy to supply the needs of your growing baby. As you start to wean your baby, your calorie needs will gradually return to pre-pregnancy levels. Studies show that if you breastfeed your baby, you will reach your pre-pregnancy weight faster as compared to a mother who does not breastfeed. The recommended dietary allowance for lactating mothers according to the Indian Council of Medical Research is as follows: 0-6 months – 550 Kcal/day 7-12 months – 400/day However, recent research suggests that these figures are too high and that an extra 300 – 400 calories per day is enough for fully breastfeeding mothers during the first three months. So, all the best! Happy breastfeeding!

Page 8: Guidelines to Exercising
Page 9: Guidelines to Exercising

Baby Bath FAQ

How often does my newborn need a bath?There's no need to give your newborn a bath every day. In fact, bathing your baby more than several times a week may dry out the baby’s skin. If you're quick with clean diapers and fresh burp cloths, you're already cleaning the parts that really need attention — the face, neck and diaper area. It might be a good idea to sponge your newborn until the umbilical cord stump falls off.

What type of baby tub is best?When you are ready to give your baby a tub bath — whether you do so right from the start or you try sponge baths first — you'll have plenty of choices. Many parents choose free-standing plastic tubs specifically designed for newborns. Others opt for plain plastic basins or inflatable tubs that fit inside the regular bathtub. Lined with a towel or rubber mat, the kitchen or bathroom sink may be another option.

How much water should I put in the tub?You'll need only 5 to 6 inches of warm water for a baby bath. To keep your baby warm, pour warm water over the baby’s body throughout the bath.

What about water temperature?Warm water is best. Always check the water temperature with your wrist or elbow before bathing your baby. Be sure the room is comfortably warm, too. A wet baby may be easily chilled.

In our community, a masseur is hired to massage and bathe the baby. Is this OK?

This document offers you some tried-and-tested advice and some useful tips that will help you master the art of bathing and grooming your baby.

Safety is the most important consideration, not necessarily the type of tub. Gather your supplies ahead of time so that you can keep one hand on the baby at all times. If you're interrupted, take your baby with you. Never leave your baby alone in the water.

Page 10: Guidelines to Exercising

A lot of communities believe in bringing in a professional to massage and bathe the newborn for the first few weeks. The bright side to this practice is that the new mother gets a break and can take it easy for a while, until her stitches heal and she stops bleeding. However, when you decide to hire an external masseur, either as a full-time, live-in maid or as a part-time help who comes and leaves on a daily basis, you need to take certain precautions:

Ensure that the masseur comes with excellent recommendations and is reliable.

Be informed about the masseur’s background and place to residence.

Check whether the masseur you have chosen follows good personal hygiene and is well-groomed.

Supervise the massage and bath to make sure that your baby is comfortable.

Be sure that the technique and routine adopted by the masseur works for you and your baby.

Bath Safety

Choose a time when your baby is awake. Schedule a bath for mid morning. Never bathe a baby on an empty stomach. Also, avoid baths immediately after a meal as he may be uncomfortable and may throw up.

Make sure the room is comfortable and warm especially in winter. In summer, ensure that you turn off the fan/cooler/AC and shut the door and windows to prevent any wind drafts when you step out of the bath with the baby.

Give your baby a gentle massage. Avoid using any massage oils especially in the first few weeks, as they may irritate your baby's delicate skin. Moreover, please be aware that any oil entering the baby’s nose or ears accidentally can be dangerous, as this can lead to a condition called lippid pneumonia, which is fatal.

Avoid massaging with raw milk or besan. Many moms believe that massaging a baby with raw milk or besan (gram flour) and haldi (turmeric paste) will ensure a fair complexion. This is a misconception – raw

Here are some safety tips that you must keep in mind when bathing your newborn. The most important point you must remember is to never leave your baby alone in the water. Below are some of the other important tips and suggestions relating to your baby’s bath routine?

Page 11: Guidelines to Exercising

milk can carry a host of bacteria and cause infections such as diarrhea, E. coli and salmonella. The gram flour paste is abrasive in nature and may cause skin allergies, rashes or even bruises.

Avoid using liquid antiseptic in bath water. In some Indian homes, it is a common practice to use a teaspoon of liquid antiseptic/ disinfectant (such as dettol or savlon) in the bath water. This practice is best avoided as it may lead to allergic reactions and newborn babies rarely get so dirty. Instead, use mild soap or baby cleanser, which will protect the baby’s skin.

Wash your baby's face and hair right at the end. Many babies get visibly upset when their face and hair are cleaned. If you clean the baby’s face and hair right at the end it will be easier to dry, dress and feed the baby immediately without having to worry about cleaning the rest of the body and it will also reduce the time spent with wet hair.

Pay attention to the neck area as sweat and excess milk tend to collect here. Also clean between the fingers and toes where dirt tends to settle. Talcum powder and sweat may collect between the folds of the skin on thighs, inner elbow, neck and knees, so clean these areas carefully as well.

Limit the use of talcum powder. If you decide to use talcum powder choose a brand made specially for babies and use a powder puff or a piece of cloth to apply powder taking care to avoid the nasal area, mouth, eyes and genitals. Never dab powder directly from the container onto your baby. Moreover, many pediatricians specifically advise against the use of talcum powder. So, be sure to check with your baby’s pediatrician before you use powder on your newborn.

Avoid creams and lotions on rashes. Some babies may have sensitive skin and have rashes, infantile eczema or baby acne. White heads and baby acne are caused by the maternal hormones that have been passed to your baby through the placenta before birth. Spots subside gradually in a week or so. They may also recur and persist till the baby is about a few months old. Avoid using creams and lotions on the irritated skin. At times, rashes also appear due to over-wrapping the baby in hot and humid climate.

Avoid squeezing the newborn's breasts. Exposure to maternal hormones during pregnancy causes a slight enlargement of breasts in some baby boys and baby girls as well, and sometimes there is a white discharge. This white milky discharge is known as "witch's milk". Avoid squeezing the breast tissue as this could lead to infection. The breast enlargement will automatically disappear over a couple of months.

Grooming FAQ

HairWhat is cradle cap?Cradle cap (which looks like dandruff) is an accumulation of dead skin and oily secretions on the infant’s scalp. The best way to treat it is to rub baby oil into the scalp and massage daily. Shampoo the baby’s

Page 12: Guidelines to Exercising

hair, rubbing the scalp briskly with your fingers and then brush her hair with a fine-toothed comb. Be gentle and do not use pressure.

For how long does cradle cap persist? This condition rarely persists beyond the first month. If it does, or if you notice it on other parts of the body, check with the pediatrician.

NailsHow should I trim the baby’s fingernails? Keep your baby’s nails trimmed so that he does not scratch himself. Use a pair of blunt-tipped fingernail scissors so that you do not hurt the baby. Keep the nails short and smooth. It is easier to cut the nails after a bath when they are soft or when the baby is asleep and the fingers are relaxed. Whether you use a pair of scissors or a nail clipper, it may help push back the skin underneath the nails and then trim them.

Should I use a nail clipper or a pair of blunt scissors? Most infant grooming sets come with a nail clipper as well as a pair of blunt scissors. You should initially use the scissors because they are safer for the baby. The only drawback is that you cannot cut the nails too close (which means you may have to trim the baby’s nails more often). Be more careful with a nail clipper, even if it is especially for infants, because the chances of your cutting the baby are very high.

Ear and NoseHow do I clean the wax from my baby’s ears? Sticking a cotton swab into the infant’s ear canal is an absolute no. Clean just the outer ear with a wet washcloth instead. Newborn wax comes out of the ear on its own accord. So cleaning the outer ear will take care of the wax discharged from the ear.

How do I clean my baby’s nose? When you clean mucus from a baby’s nose, use the corner of a wet washcloth, rather than a cotton swab. If the baby’s nose gets uncomfortably stuffed from a cold you can use an aspirator. (If the congestion persists, take your baby to the pediatrician). As a home remedy for congested noses, you can also steam up the bathroom and then take the baby there. Some pediatricians recommend the use of a few drops of saline water in the nostrils to clear the congestion. Please check with your baby’s doctor on the best course of action.

SkinWhat are the benefits of baby powder or baby oil?

Page 13: Guidelines to Exercising

There are many products to make your baby feel extra good after a bath. During the summer, there’s nothing better than patting some baby powder or cornstarch on your baby to keep her cool and comfortable. Another thing you can do for your baby is give her a massage. Slowly and gently rub baby lotion or oil all over her body and feel her relax. This is a nice way of continuing to develop the growing bond between you and your baby. However, it is best to massage neck-down, avoiding the face, which is sensitive.

Are there any tips to using baby powder? You should be careful that you do not create a cloud of powder, because it can cause her to choke. Also be sure to sprinkle the powder first into your hand and then on the baby. It is also important you do not let the powder cake in the cracks, crevices and folds of the newborn because it could lead to skin infection and significant irritation for the baby. And most importantly, check with your pediatrician if it is OK to use powder.

Baby ClothesAre nappies better or diapers?There really is no right or wrong way to dress your baby. Some mothers use diapers extensively to avoid the hassle of washing and laundering nappies. Some others swear by nappies alone. However, for most mothers, what works is a combination of nappies and diapers. Comfortable cotton cloth nappies at home and diapers when going out. Also, using diapers at night can help your baby sleep longer, and consequently, help you rest as well.

What detergent to use?That depends entirely on you. For the first few months, you may want to wash baby’s clothes separately, using a mild baby detergent. Else, you can use your regular detergent in diluted form right from the beginning. Whatever you choose to use, be sure not to use any antiseptic or disinfectant (like dettol or savlon) to wash your baby’s clothes.