Posture
Anglais
MODULE 6
Healthy Activity
Anglais
Easy Tricks to Add More Calcium And Vitamin D
| EASY TRICKS TO ADD MORE CALCIUM AND VITAMIN D | |
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| User skim milk powder when cooking | |
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| Use cheese. | |
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| Use yogurt | |
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| Use milk instead of water in some recipes | |
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Lying position for relaxation
| LYING POSITION FOR RELAXATION | |
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Lie on your side with both knees bent and a pillow placed between your legs. It is recommended to lie on your left side to help improve blood circulation.
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Lie on your side, with one arm placed behind your back and your upper leg bent on a pillow. It is recommended to lie on your left side to help improve blood circulation. |
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Lie on your back with pillows placed under your shoulders and under your knees. In this position, the baby's weight puts pressure on one of your main blood vessels. You could feel dizzy and weak. Avoid this position after your fourth month of pregnancy. |
Anglais
Les exercices à faire pendant la première semaine à la maison
| LES EXERCICES À FAIRE PENDANT LA PREMIÈRE SEMAINE À LA MAISON | |
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| Type d'exercice | Description de l'exercice |
Français
Activités santé
Here’s how to check if you have an abdominal muscle separation
Here’s how to check if you have an abdominal muscle separation.
Anglais
CONCLUSION
Making healthy activity a part of your daily life is worth the effort. When you feel fit and healthy, you feel as though you can handle almost anything. The everyday discomforts and stresses of life seem easier to cope with.
Healthy activity is an important part of a healthy pregnancy. With a little effort and goodwill, you will be active and fit during your pregnancy and for your entire life.
c. Precautions after a Cesarean Birth
If you have had a Cesarean birth, you can and should begin your postnatal exercises while still in the hospital. When you return home, you can follow the same postnatal exercise program as other mothers with only one exception: omit all abdominal exercises such as curl-ups and diagonal curl-ups until three to six weeks after delivery.
b. Resuming Physical Activities
It is important to slowly resume your physical activity routine. Start with walking or swimming. If you have had stitches, make sure that they are well healed and that all vaginal bleeding has stopped. Remember that moderation is the key. Listen to your body. If you have any pain or increased bleeding, stop and call your health care provider.
Talk with your health care provider before you return to a favourite sport or activity. Within eight weeks you should be able to participate fully in all your favourite activities.
a. Postnatal Program
Postnatal exercises are just as important as prenatal exercises. Some help your body adjust to the changes brought on by the pregnancy and others help you to return to the pre-pregnant state.
Postnatal exercises will improve your circulation, speed up healing, and restore your muscle strength. Furthermore, postnatal exercises will help your bowels and bladder return to normal. You will recover your energy more quickly and feel better and more relaxed.
The following table summarizes the exercises that you can do during your first week back home. Refer to Section B "A Program for a Healthy Pregnancy" in this module for a more detailed description.
In your second week at home, add the rest of the stretching and strengthening exercises from your prenatal routine.
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