Fitness for everyone

Introduction

Pregnancy is a state of health,not of illness so,a well conditioned body will perform better during the stress of advances pregnancy and delivery.Pregnancy can significantly affect your overall daily functioning.A woman body goes through incredible physical and hormonal changes before and after delivery.For years,discomfort associated with pregnancy has been accepted as a normal part of the process.Today,many physicians recommend physical therapy to relieve the discomfort experienced by pregnant women and help prepare the pregnant body for an easier delivery and recovery process.

Pregnancy and Physiotherapy Combined

As Physiotherapy is a profession treating problems associated with muscles,joints, bones and circulation, it an be used to work collaboratively with pregnancy to ensure stronger, healthier core stability muscles and posture throughout.Many if not all of the exercises recommended by the Physiotherapist can be done at home on a regular basis for a fitter,more birth prepared Pregnancy.

‘Even regular tasks such as sitting, walking, standing and working can be difficult when pregnant.Almost all women experience musculoskeletal discomfort during pregrancy.This is due to the tremendous changes undergone by the body during any healthy pregnancy.

With physiotherapy,techniques can be learned to help relieve the following conditions:

• Lower backpain caused by a shift in the mother’s centre of gravity as the baby grows.
• Neck pain and headaches due to changes in posture.
• Tightness and pain in the hamstrings and heel cords caused by a flattening of the feet.
• Arm pain or tingling caused by nerve compression associated wtth an increased chest diameter.
• Bladder leakage during pregnancy and after delivery due to strained pelvic muscles.
• Stretching of the abdominal walls leading to back pain and difficult delivery due to ineffective abdominal contractions.

Antenatal Classes & Exercises

These antenatal classes are designed especially for pregnancy and child birth.Each class addresses a specific pregnancy related issues and help you prepare for child birth and beyond.

Exercises are blended with education to give you a better understanding of your body and how to keep”pregnant fit”and “birth fit”.

Benefits:

Why exercising in pregnancy may be good for you and your baby?

• Keep your heart, lungs and muscles as fit as possible.
• Keep your weight within the healthy range.
• Improve your posture,balance and co-ordination.
• Improve your circulation.
• Increase your strength and stamina.
• Feel better in body and mind.
• Be prepared for labour and delivery.
• Reduce minor ailments of pregnancy.
• Become fitter and may ar more help you to recover more quickly after birth.

Exercises & Facts

The American college of OBS/GYNAE 2002:in the absence of medical and OBS complications 30 min or more moderate exercise a day on most, if not all days of week, is recommended for a Pregnant Women.

FIT BUDDIES is a fitness workshop for students to assist them in guiding a healthy active lifestyle as children today are spending an increasing amount of time in more sedentary computer led activities and suffering from Back Pain, Neck Pain, Obesity, Postural problems like scoliosis and Kyphosis.

It is important physical activity, good posture and ergonomic awareness become a way of life. The workshop teaches children some very basic anatomy and gives them an understanding that as their bones and muscles grow and lengthen, their ability to balance and coordinate certain movements can be affected.The children are educated about the importance of good posture, both sitting and standing, an ideal ergonomic for computer work and the carrying of school backpacks.

The program covers the importance of physical activity, breathing exercises and the children are taught how to develop or improve good core stability and body control.FIT BUDDIES will provide posture assessment and a range of exercises for children which involves whole body from their fingers to toes.These exercises are suitable for both inside the classroom and outside in the playgrounds.

Physical activity Guidelines:

The recommendations to improve cardiorespiratory and muscular fitness, bone health, and cardiovascular and metabolic health biomarkers are:

1. Children and youth aged 5-17 should accumulate at least 60 minutes of moderate- to vigorous intensity physical activity daily.

2. Most of the daily physical activity should be aerobic.Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone, at least 3 times per week.