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A pregnant female should not exercise in pregnancy, she should be on bed rest!!!REALLY, IS IT TRUE???Of course not- it’s a MYTH.TIPS:⦁ Exercise can be done during whole pregnancy under guidance of your doctor.⦁ Take a YES from your doctor before going ahead for any type of exercise.Benefits of exercise during pregnancy?During pregnancy, exercise can:⦁ Reduce backaches, constipation, bloating and swelling⦁ Boost your mood and energy levels⦁ Help you sleep better⦁ Prevent excess weight gain⦁ Promote muscle tone, strength and endurance⦁ A lower risk of gestational diabetes and hypertension⦁ Lower risk associated with excess weight gain⦁ Shortened labor⦁ A reduced risk of having a C-section Simplest exercise which you can do without any trainer:30 minutes of moderate-intensity exercise is recommended on most days of the week. Walking is a great exercise for beginners. It provides moderate aerobic conditioning with minimal stress on your joints.Other good choices include swimming, low-impact aerobics and cycling on a stationary bike. Strength training is OK, too, as long as you stick to relatively low weights under guidance of a trainer.Drink plenty of fluids to stay hydrated. Warning signs indicating to stop exercising:Watch for signs of a problem, stop exercising and contact your health care provider if you have these during exercise:⦁ Vaginal bleeding⦁ Dizziness⦁ Headache⦁ Increased shortness of breath before you start exercising⦁ Chest pain⦁ Painful uterine contractions that continue after rest⦁ Fluid leaking or gushing from your vagina⦁ Calf pain or swelling⦁ Muscle weakness affecting balance SOME OF THE SAFE & UNSAFE EXERCISES IN PREGNANCY: SAFE UNSAFE Walking Jumping Swimming Horse riding Yoga Football pilats Basketball Scuba diving Skiing 1st trimester pregnancy exercises:GENTLE NECK & SHOULDER ROLL Roll your head back & forth, right and left and in circles clockwise and counter clockwise along with slow gentle breaths.Repeat the same with shoulder blades too.BENEFIT: release tension from neck, head and shoulder BUTTERFLY POSE Sit with your legs outstretched. Bend your knees and bring the soles of feet together. Hold your feet with both hands. Gently bounce your knees up and down, using elbows as levers to press the legs down. Do not use any force. Do it for 5 min.BENEFIT: Stimulates heart and improves blood circulation. Relieves fatigue and anxiety. CAT POSEPlace hands and knees on mat while exhaling, round your neck and bring chin towards your chest. Return to straight spine while exhaling. Hold it for as long as you feel comfortable but not more than 15 seconds.BENEFIT: Improves digestion TRIANGLE POSE: Stand with your feet apart, breathing in and bring your arms parallel to floor. Breathing out, extend and bend on your right side to bring the right hand closer to the right foot. Hold. Breathing in, slowly come up and then relax. Repeat on the other side.BENEFIT: Improves circulation. Relieves aches and pains from back &legs2ND TRIMESTER EXERCISES:GENTLE NECK & SHOULDER ROLLRoll your head back & forth, right and left and in circles clockwise and counter clockwise along with slow gentle breaths.Repeat the same with shoulder blades too.BENEFIT: release tension from neck, head and shoulder CHILD POSE Keep your knees and thighs separate, gently bend forward, placing your forehead on floor or on cushion in front of you. Extend arms forward, press palms on the floor. Rest with gentle breaths.BENEFIT: It helps battle dizziness and fatigue. WARRIOR POSE Widen your legs so that they are hip width apart. Twist right heel and point toes outward. Use the left heel to support yourself. Lower the hips and radiate all your energy out as you stretch out your arms. The arms must be in line with the shoulders. Look forward. Breath long and deep and hold the pose till you are comfortable. Release and repeat on the other side too.BENEFIT: strengthens ankles, knees, shoulders, arms, legs and back. HERO POSE Kneel on floor. Bring your toes together and separate the heels. Lower your buttocks onto the inside surface of feet, with your heels touching side of hips. Place your hands on your knees, palms down. Your back and head should be straight.BENEFIT: Strengths thigh muscle. Enhance digestive functions. Strength pelvic muscles 3rd Trimester ExercisesFULL SHOULDER ROTATION: Place the right fingertips up on the right shoulder. Slowly rotate the arm and shoulder joint around, as if drawing a large circle with the tip of elbow. Inhale when opening the chest as the elbows go backwards and exhale when the elbows move towards touching at the front.BENEFIT: Improves circulation & flexibility in the shoulders and upper back. Releases tension from around the heart and lungs. Encourages better breathing. SQUAT AND RISE POSE OR GODDESS POSE Stand erect on your feet about a meter apart, with your toes turned out. Interlock the fingers of both hands and let them hang loosely in front of your body. Slowly bend your knees and lower your buttocks. Straighten your knees and return to the upright position.BENEFIT: strengthen the muscles of middle back, uterus, thighs and ankles. PALM TREE POSE Stand with your feet together and your arms at your side. As you inhale, raise your arms over your head, interlock your fingers, and then turn the palms upwards. As you exhale, place your hands over your head. Inhale and stretch your arms, shoulders and chest upwards. While exhaling, bring your hands on top of your head.BENEFIT:Helps develop mental and physical balance. Helps the back to stretch and relax HAND RAISING POSE Stand with your feet together and arms by your side. Breathing in, extend both arms overhead. Gently stretch up. Breathing out release the stress. Next extend both arms overhead. Breathing in, gently stretch your right arm longer than your left arm and then breathing out release the stretch. Similarly repeat for the left arm and keep alternating between right and left arm at a moderate pace.BENEFIT: Removes stiffness from the shoulder and upper back. Influences heart and improves blood circulation.

Tip for : 1st trimester (Till 3 months) :Before getting up from bed in early morning:- eat 4-5 kishmish with 5-6 almonds (overnight soaked) or 1 toast or 2 biscuit . (This prevents excessive morning sickness) Breakfast 1 katori dalia or1 katori poha /upma with vegetables or2 chapati / 1 wheat bread with sabji or curd1 glass milkOr 2 eggs in any formMid morning snacks Any seasonal fruit , nuts , sproutsLunch 1 medium plate salad1 katori daal( whole daal)1 katori vegetable1 katori curd/raita3 medium size rotiEvening snacks Seasonal fruit or nutsDinner ( early dinner by 8pm) 1 medium plate salad1 katori vegetable1 katori whole daal or 1 katori curd3 medium size rotiDessert Optional Tip : Mild walk advised 20 min after lunch and dinner for proper digestion .Drink 10-12 glass of water daily. Dosa/idli with sambharStuffed parantha and curdBesan chila with vegetablesSprouted beans , chana , daal with panner , cucumber, onion , tomato and lemonKhichdi with curd and ghee ADD GHEE to foodPotatoes to be consumed boiled NOT FRIEDEat all seasonal fruits and vegetablesAVOID – fried and spicy foodAVOID – road side food AVOID GAINING EXCESS WEIGHT:Eat steamed vegetablesAvoid fried and excess oil in curryEat 3 major meals , 3-4 small mealsDO NOT OVEREAT- DO NOT EAT WHEN NOT HUNGRYDo walking 1/2 hour per day in evening or after dinner.DO basic household works- there is no restriction in it.AVOID lifting up heavy weights.RECREATE your hobbies, keep busy.AVOID white sugar, eat JAGGERY insteadyou can add jaggery to any food item where you need sugarFor craving for sweet- take kishmish, jaggery ladoo, chikki , honey and dates instead ofchocolates and market products and packed sweet items like pastries and cakesAVOID maida. PERMITTED: 12kg (if you are average weight before pregnancy )18 kg- if you are under weight7-8 kg – if you are overweightDuring pregnancy weight gain starts from 5th month so do not panic if weight is stable before it.Even after it >1 kg in a week is not acceptable.Weight gains maximum between 6th to 8th month Iron rich foods in pregnancy: DIET IN BREAST FEEDING:Breast feeding females need more calories and energy than pregnant females. The diet chart overall is the same but the amount of food to be consumed can be increased as per the hunger. TIPS for breast feeding mothers: What to AVOID when breast feeding-   TRADITIONAL RECEPIES DURING BREAST FEEDING :