Swathy and Sky

Exercising and Pregnancy {Pregnancy} [Part – II]

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Read the previous part of this series here.

Guest Post by Punam

Changes associated with pregnancy

There are many changes that take place during pregnancy. Some will affect your ability to exercise.
  • Hormones such as relaxin loosen ligaments which could increase your risk of joint injuries (for example, sprains).
  • As pregnancy progresses, weight increase combines with changes in weight distribution and body shape. This results in the body’s centre of gravity moving forward, which can alter balance and coordination.
  • Pregnancy increases your resting heart rate, so it is not recommended to use target heart rate to work out the intensity of your exercise. In healthy pregnant women, exercise intensity can be monitored using a method known as Borg’s Rating of Perceived Exertion Scale (RPE). This measures how hard you feel (perceive) your body is working.
  • Your blood pressure drops in the second trimester, so it is important to avoid rapid changes of position – from lying to standing, and vice versa – so as not to experience dizzy spells.

 

General exercise suggestions during pregnancy

It is important to discuss your exercise plan with your doctor, as each pregnancy is different. In general, healthy women who have uncomplicated pregnancies can continue their previous exercise program after consultation with a doctor. It is also now considered safe to start a new exercise program during pregnancy if given the all-clear by your doctor.
If you have been cleared to exercise, it is recommended that you:
  • Engage in at least 30 minutes of moderate-intensity physical activity (according to the Perceived Exertion Scale) on most, if not all, days of the week.
  • Do no more than three sessions per week of vigorous exercise by the third trimester.
  • Let your body be your guide. You know you’re at a good intensity when you can talk normally and not become exhausted too quickly.
  • Be guided by your doctor, physiotherapist or health care professional.

Suggested exercise activities during pregnancy

Activities that are generally safe during pregnancy, even for beginners, include:
  • Walking
  • Swimming
  • Cycling – outdoors or on a stationary bicycle
  • Exercise in water (aquarobics)
  • Yoga
  • Stretching
  • Dancing (this was my favorite activity)
  • Pilates
  • Pregnancy exercise classes (they help the most because you get expert advise and exchange experience with other pregnant women)
Some activities like running and strength training are safe when done in moderation by pregnant women, especially if they had been actively participating in these activities prior to pregnancy.

What do you say about pregnancy and exercising? 

Punam is currently busy with her second baby and I wish she will soon come on board with more articles like these. She blogs at be beautiful with Punam. 
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Books 2014 Vol. 8 – “The Sealed Letter” by Emma Donoghue [Weekend Post]

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the sealed letter by emma donoghue book review

I love sensational novels. I think we all love sensationalism. We thrive on it, in fact. That is what makes the city times and page 3 circulated far more than the regular newspapers get read. So, when I came across the book, I instantly knew I wanted to read it.
The book is based on the famous divorce case, Henry Codrington vs Helen Condrington, of 1864 in England on the grounds of infidelity on part of the wife, Helen. It was the time when women empowerment movement was gathering quite a bit of attention and Emily Faithfull, a major player in the above divorce case, was an active member of the movement.
The Plot
Emily Faithfull encounters Helen one day on her way to the press. And, that leads to bittersweet reconciliation between two long lost friends. As the story moves on, we and Emily both get to know that Helen’s cavalier, Col. Anderson, and Helen are having a hushed affair and Emily is a unsuspecting promoter of this affair. 
Helen portrays herself as an ill-used wife of Henry Codrington and a devoted mother of her two girls. While the latter was true to a degree, the first was a twisted version of the reality. The relationship between Codrington and his wife had reached to a cooling degree of affection but it was as much the responsibility of the flirtatious wife as much as the aloof husband. 

the sealed letter by emma donoghue book review

But, till a telegram of importance does not get answered to by Helen does Henry think his wife to be cheating on him. Once the suspicion gets rooted, Henry employs a detective to follow his wife and report her movements. Everything was above reproach till she makes a slip and what follows is the infamous courtroom drama. 
To secure her side of the witness, Helen again ropes in Emily to give a testimony against Henry by taking advantage of Emily’s guileless nature.
My Verdict
I could see a lot of parallels from Anna Karenina but the way Helen has been portrayed as compared to the classic heroine is very different. Helen ends up being shown a manipulator and a deceiver, Henry Codrington comes across as a victimized husband and Emily Faithfull is a foolish instrument, dangerous in intelligent hands!!
The book slows a bit at times but it has rave reviews in GoodReads. Feel free to skip or skim some pages and decide for yourself if you would like it. I would say it comes across as a decent read but then you would not miss anything if you do not come across the book. 
Have you read the book? How did you like it?
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What Are the Important Gyming Gears?

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Way back in June, P had enrolled in a nearby gym. Do not even bother to ask how many days he has been going, though! It is so damn easy to skip the gym 🙁 Anyways, before he had enrolled, we specially went to shop for his shoes. But, not only shoes but clothing and other things also matter when you are hitting the gym. So, check out what all you need to take care of!
Sweat Shirt
Go for the ones that promote healthy air circulation to your skin and absorb your sweat at the same time. High Sweat absorption rates will hide your water losing details and hence help you workout more. Choose wisely keeping in mind your routine. Lower your risks of discomforts wearing a loose outfit that may not stick to your body when wet.
Bottoms
Choosing your lower half wears must be a wise and efficient decision. It’s the length that will actually matter. Be it a pair of shorts or knee length pants what you are actually going to do in the gym with them on you is all what matters. Don’t pick out a tight outfit that may tear out during your exercises. Be concerned about your movements and feel free to have a workout. Excessively long pants may cause you serious problems after getting stuck in a treadmill or so. Search out what is best for you and go for the right choice.

Shoes and Socks
Wear an ethnic pair of shoes that make you comfortable while doing your daily stuff at the gym. Sweaty and smelly feet are a great mood-offs and hence avoid choosing such materials inefficient in handling your body sweat. Wear soft cotton socks and high quality material shoes that lower your risk of any foot disease. Your Shoes should be well supportive, properly ventilated and cushioned. Go for some Good quality source that may not only glamour your personality but also make you feel light.
Head-Gear
Wearing a simple skullcap or a beanie is the best option to absorb the sweat that flows down your head. Don’t allow the sweat to wash down through your eyes or let your hair obstruct your workouts.
Gloves
If you are practising weight-lifting at your end, go for a protective pair of gloves that will prevent your hands from getting scared and getting any injuries. Go for a flexible and reliable pair to get relief and satisfaction.
Swimsuit
Buy an elegant swim suit if you are a great fan of swimming and like to do so at a regular basis. Fetch around two swimsuits at least to have your swimming practice at daily basis. Wear the one that fits you and make you comfortable.
Main Concern: Your gym schedule may include different activities ranging from simple pushups to High machine workouts. Different Activities may demand for different outfits. So, you can decide according to your needs and your exercise schedules that which ones do you really need to invest in!
You can find different gyming gears on healthkart and shop using their coupon codesand save money while shopping from CouponzGuru.
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