Pregnancy & Exercising

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Here are some potential benefits and practical implications of exercising before, during and after pregnancy.

A pregnant mother who exercised regularly before the conception of her baby and continues to exercise throughout her pregnancy usually feels better, has more energy and suffers less of the common complaints of pregnancy such as backache, constipation and fatigue. She is often also better able to control weight gain and usually regains her ‘figure’ quite soon after the birth of the baby.

Pregnant woman should however base her optimum exercise levels on her pre-pregnancy fitness and activity levels. Pregnancy is not the time for a marathon or to try and lose excess weight. The time to start exercising and training is before but not after conception and pregnancy.

A mother who is fit and strong is usually better able to cope with labour. Strong abdominal and well-toned pelvic floor muscles aid the expulsion of the baby during delivery.

Exercise such as walking, jogging, tennis and aerobic dance, in which the body weight must be carried and is added to the weight of the foetus, may be more stressful than exercising such as cycling and swimming where the body weight is supported.

The experts suggest that a pregnant woman should warm up and stretch gently for about five to ten minutes, then exercise for fifteen minutes and undertake a ten to fifteen ‘cool down’ period during which she stretches gently until her heartbeat is back to normal. Exercising three to five times a week, at a heart rate not exceeding 140 to 150 beats per minute will be more than adequate. Exercise should be gentler during the last three months.

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About Dr. Ashok Bairi 71 Articles
Dr. Ashok Satyanarayan Bairi is a Bio-Socio-Cultural Anthropologist & Life Management Research Scientist by profession. He passed out SSC from Navbharat Education Society’s English Medium School in the year 2004. It was the year 2006 when he completed his HSC in the stream of science and then opted for Biotechnology as a subject of his interest for graduation. As a student of Biotechnology he explored himself through versatile parameters of competitions by participating in various science exhibitions & seminars which were conducted by colleges in and around in Mumbai and Pune. This exploration and love for research, creativity and transformation from being ‘introvert’ to ‘extrovert’ destined him to untrodden path of Anthropology for post-graduation from the year 2009 to 2011 in Pune University. After having completed his post-graduation in 2011 he began to work along with HRAF (Human Relations Area Files), Connecticut, United States of America in correspondence from India. In the year 2014 he was felicitated with “Young Scientist Doctorate Award” by Yale University, United States of America for the combination of seven different research projects as a passionate student of science under the title ‘Yashaswiniam’ which heralds of : The Endocrine Study of Cricket & Football Players (Endocrinology); The Birds of East (Ornithology); Attraction, Love & Sexual Relationships of Human (Sexology); What is Beauty? A Psychological Analysis (Psychology); Economic Organization of Pawra Tribe in Rajbardi Village (Anthropology); Tribal Situations in Maharashtra, India (Anthropology); Migration & Adaptation: A Study of Padmashalis in Bhiwandi, Thane (Anthropology). Migration & Adaptation: A Study of Padmashalis in Bhiwandi, Thane’, was further selected and published in World Anthropological Research Journal by ‘Cambridge Scholars Publishing, United Kingdom’. In January 2015 he launched his independent research enterprises of life management – ‘Yashaswiniam’. Thus, today he is the Founder & Chairman of Yashaswiniam Research Enterprises of Life Management. His research mission is to encourage and facilitate the cross-cultural study of human culture, society and behaviour in the fields of Anthropological Science, Sports, Spirituality, & Social Issues. He is currently working upon the research project – “Ontology of Spirituality for Life Management using Anthropological Approach”. In pace with this project he orates spiritual discourses on Modern Lifestyle through Bhagavad Gita, Navarathri Upasana, Shiva Sutras, Venkateshwara Upasana, Importance of Hindu Rituals, etc. He guides high school students, junior college students as well as general people in – EYE (Enrich Your English) Program which comprises of: IELTS, GRE, TOEFL, Public Speaking, Nuggets, Interpersonal Skills, etc. LIFE (Lovely ‘I’ Flames Excellence) Program which comprises of: Counselling, Stress and Fear Management, Relationship Matrix, Happy Marriage, Happy Parenting, Healthy Minds, Yoga & Meditation, Healing Psychological Wounds, Hypno Healing, Psychic Sensitivity, Sports & Spiritual Therapy, Corporate Harmony, Empowering Empath, Handling Idiosyncrasy, Journey verses Destination, etc. He has been giving sports commentaries at the state level in Maharashtra & in other states of the country, where he counsels and has activities together with players who suffer from schizophrenia, depression, stress, phobia before and during their scheduled matches. Dr. Ashok Satyanarayan Bairi runs his own blogging site – www.yashaswiniam.org in which he write blogs related to Spirituality, Sports, Social Issues, Relationships, Healthy Diet, etc. His article on ‘My Relationship with Sachin Tendulkar’ which was written in November 2013 during the retirement of India’s cricketing great – Sachin Tendulkar, was acclaimed amongst the top five best articles by ‘India Today Magazine’.

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