Published on: 29 January 2019
Last Updated on: 08 August 2019
Pregnancy is considered as a blissful experience for and by every woman. Being so exhilarating and elating happening, it demands a lot of care, both physically and emotionally. To help you along the way to your parturition, a few things must be kept in mind.
PRENATAL CARE
The prime step of prenatal care during pregnancy is to choose an adroit and devoted health care provider. It is of paramount importance since your doctor would be the one caring for you and your baby for the next 40 weeks of your pregnancy. While, choosing your own family doctor is always the best choice, but in case he/she is not experienced as a Gynecologist, you should consult a Gynecologist. You can also take frequent suggestions from your family doctor just to ensure that everything is moving smoothly and as planned.
Scheduling your first visit to your doctor is the next step towards a well-planned pregnancy. This visit is typically scheduled in between 8 to 12 weeks of pregnancy. A frequent visit to your doctor during your entire pregnancy is a must and is more important if you have some prior health issues. You must also consult on your doctors on some better sleep guide. We will talk in details about sleep.
A healthy and nutritious diet is the vital essential for a healthy baby. The diet must contain at least three to four servings of fruits, vegetables, proteins and grains in the whole day. A small amount of fat intake is also necessary. Raw animal products, as well as raw fruits and vegetables, must be strictly avoided. Refrigerated foods, unpasteurized dairy products, certain seafood, alcohol, and unpasteurized juices can also be harmful to the mother and the baby. While there is a list of things that you should not take while pregnant, you should consult your doctor to get a better idea about the same. Proper medications and prenatal vitamins are also crucial for a healthy pregnancy.
FITNESS
Being physically active during your pregnancy helps you to be enthusiastic and ecstatic. A basic exercise and physical activity as suggested by your doctor would be the best choice. However, any kind of physical stress must be avoided, especially during the first trimester, as there is a greater chance of miscarriage during this period. Any types of sit-ups, inverted activities, and fall risk activities should be critically avoided.
HOW TO SLEEP?
How to sleep while pregnant? One of the major guidelines for a pregnant woman is about the accurate sleeping posture, which is also termed as SOS. SOS means Sleep on Side. While, you can sleep on either side, sleeping on the left side is preferable because of its unique advantages of better blood and nutrients circulation. An SOS with bent knees and legs posture and a pillow between the legs can be more effective. Pregnancy can result in lack of sleep and thus, a memory foam mattress is recommended by physicians for a good and comfortable sleep. To provide your body a complete rest avoiding the issue of sleep deprivation, a piece of soft and soothing music can also be helpful. Choose your own music to help you sleep.
Keep the above facts in your mind, and enjoy a healthy pregnancy. And don’t forget to consult your doctor for the best advice.
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To start your Pilates workout, all you need is a wall. With wall Pilates free workout, you can blend traditional Pilates with home exercise. This workout can be helpful for you whether you are a beginner in Pilates or have been practicing Pilates for a few years. Consider starting out with wall Pilates if you want to transform your fitness journey.
In this article, you will get a Wall Pilates workout plan. Apart from that, you will also get a general overview of what a wall Pilates exercise is as well as its benefits. Moreover, this article will also set a Wall Pilates free workout plan. Finally, you will also get essential tips to perform this exercise. Hence, to learn more, read on to the end of the article.
What is Wall Pilates?
Wall Pilates is a form of Pilates training. It is a low-impact exercise where you have to use a wall for support and resistance. Basically, the wall provides support for your back, shoulder, and hips. Hence, you can use it as a resistance to perform exercise.
Generally, when you perform traditional Pilates, you have to exercise on a mat or a reformer machine. Here, you use your body weight or the machine for resistance. However, with wall Pilates, you press your body and its parts against a wall. You make movements by exerting force on the wall and by using it as a support.
Actually, in this exercise, you have to do the same repetitive movements that you practice during a mat. Some examples of wall Pilates are single-leg stretch, criss-cross, the hundred, etc.
Benefits of Wall Pilates Free Hand Exercises
The following are some of the major benefits of Wall Pilates that you must:
By performing wall Pilates daily, you can strengthen your core muscles. As a result, this will help you prevent injuries and maintain a good posture.
With time, you will improve your flexibility with wall Pilates. Additionally, it also helps you to improve your coordination and balance.
As you are using a wall for your support, the stable surface can help you maintain the right form. Thereby, with time, you will get a better spinal alignment, which will ensure a lower risk of injury.
With wall Pilates, you engage your full body for the exercise. This way, you can target all muscle areas of the body.
Moreover, Wall Pilates free hand exercises are also effective in reducing blood pressure. Hence, if you do it regularly, you lower your risk of heart attacks and strokes.
Wall Pilates also involves mindful movement, which can help you work on your mental health.
People of all ages and fitness levels can perform wall pilates. This is because it is a low-impact exercise.
Apart from all these benefits, one of the biggest factors to consider Wall Pilates is that it is a budget-friendly exercise. All you require here is a wall.
Who is Wall Pilates Good for?
Since Wall Pilates is a low-impact exercise, it will not be physically demanding and exhausting. Hence, this form of exercise is good for people of all ages and fitness levels. Moreover, this exercise is also good for pregnant and injured people. Furthermore, if you are someone who finds it difficult to lie on your back, you can even do Wall Pilates.
Generally, traditional Pilates, like mat or reformer Pilates, are difficult to perform. This is especially true for people who have physiological issues or injuries. Hence, if you want to perform a light exercise to stay fit, Wall Pilates is one of the best options to consider.
15-Minute Wall Pilates Free Hand Workout
To start a Wall Pilates workout, you need an open wall and a yoga mat. Here are the steps you must follow to perform your Wall Pilates workout:
Start your warmup with a Cat-Cow pose and Thread-the-Needle stretch. Warm up for 2-3 minutes.
Once you complete your warmup, start your wall Pilates exercise. Here, make sure to have consistency with the reps for each move. Once you complete the five Pilates exercises, repeat the circuit twice more.
The next section consists of 5 back-to-back exercises that you must perform in each circuit.
5 Wall Pilates Free Hand Exercises
Here are the Wall Pilates exercises you must perform to complete each circuit:
1. Single-Leg Knee Crunch
The following are the steps to follow if you want to perform a single-leg knee crunch:
Sit one foot away from the wall. Then, lie down on your back. After that, place your feet on the wall so that your legs look like a tabletop, horizontally.
Stretch your left leg diagonally so that your toes are just touching the wall. Then, extend your arms over your head. Meanwhile, be sure to press your lower back into the floor. This way, you can engage your core.
Pull your left knee toward your chest and curl your shoulders, hands, and your head towards your core. Then, slowly, go back to the initial position.
Repeat these fifteen times to complete one set.
2. Wall Bridge and Calf Raise
The following are the steps to follow if you want to perform the wall bridge and calf raise exercise:
Sit one foot away from the wall. Then, lie down on your back. After that, place your feet on the wall so that your legs look like a tabletop, horizontally.
Press your feet on the wall. This way, you can engage your glutes and your hamstring. Then, lift your hips off the floor. However, do not arch your back in the process.
Moreover, when your body makes a straight line from the knees to the shoulder, lift your heels for a calf raise. This will balance out the movement. Then, return to the starting position to complete one rep.
Repeat these fifteen times to complete one set.
3. Reach Backs
The following are the steps to follow if you want to perform reach-backs:
Start with a high plank by pressing your feet on the edge of the wall. Here, ensure to keep your feet apart by shoulder-width. Also, be sure to place your shoulders directly over your wrists. Moreover, your body must be in a straight line from your heels to your shoulder. Use it as your starting position.
Then, lift your hips up. When you are lifting up, touch your left foot with your right hand. Then, come back to the starting position. Do the same with your left hand by touching your right foot. Again, come back to the starting position.
Make sure to repeat this 10 times for one set.
4. Marching Bridge
The following are the steps to follow if you want to perform a marching bridge:
Sit one foot away from the wall. Then, lie down on your back. After that, place your feet on the wall so that your legs look like a tabletop, horizontally.
Then, press your feet to lift your hips off the floor. Here, make sure to form a straight line from your knees to your shoulder. However, make sure not to arch your back. Consider this as your starting position.
Then, lift your left foot and bring your knee toward your chest. Meanwhile, make sure to keep your hips still. Here, maintain the same bend in your knee and stop when your thigh is at a right angle to your torso.
Then, come back to your starting position by reversing the movement. This is one rep.
By performing 10 reps, you complete one set of the marching bridge.
5. Wall Sit and Calf Raise
The following are the steps to follow if you want to perform the wall sit and calf raise exercise:
Become a human chair: Stand with your back against a wall and take your feet about a foot forward. Then, lower your hips down to a position such that your knees are perpendicular to your hips. Also, make sure your ankle is perpendicular to your knees.
Then, extend your arms horizontally so that it is perpendicular to your torso. This is your starting position.
Hold the squat position to raise your arms, and reverse the movement to the starting position. Simultaneously, raise your heels to do a calf raise and reverse the movement. This is one rep.
Perform 12 reps to complete one set of Wall Sit and Calf Raise.
Tips for Effective Wall Pilates Practice
Here are some useful tips if you want to perform Wall Pilates free hand exercises effectively:
Don’t over-exert yourself with your exercises. Basically, start with simple exercises and gradually increase your intensity.
Make sure to breathe steadily and have control of your breathing.
Use good-quality mats to support your back and hips.
There is no substitute for a professional instructor. Hence, consult with an instructor to perform your exercises correctly.
Do you have more suggestions on how to perform Wall Pilates free hand exercises? Please share your experiences and opinions in the comments section below.
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The health benefits of cannabis have been creating ripples in the health and wellness industry for some time now. Many people have raised concerns about the legality of buying Cannabis-based products containing Cannabidiol or CBD, as an oil or as a powder.
It is important to state that CBD products are legal and are not rigorously scrutinized by the FDA, just like dietary supplements. Others are having issues separating consuming CBD products from merely getting ‘high’ with marijuana.
Experts can answer this by saying that what causes a ‘high’ feeling and altered state of mind is tetrahydrocannabinol (THC), which is also an extract from the cannabis plant. It changes the mind when heated and ingested.
You may be aware of the above facts but may not have heard about CBD water. We will also address your concerns.
CBD water is another chemical extract obtained from the cannabis plant. Because CBD is not a psychoactive chemical like THC, it does not alter the mind or create a ‘high’ sensation.
Water-soluble CBD is useful for the treatment of depression, acne, inflammations, and pain relief. It is also beneficial for reducing artery blockage, reducing the effects of psychosis, preventing the growth of bacteria, curing insomnia, checking blood sugar, reducing nausea and vomiting. It also helps in the treatment of nervous degeneration, muscular spasms, psoriasis, promoting bone growth, and stimulating a healthy appetite.
Should You Drink It?
The manufacturers of water-soluble CBD say it is totally safe to drink. It well recommended that drinking it is one of the best ways of taking the daily dose of this beneficial natural supplement.
However, there are concerns by researchers such as those from Healthline, that CBD water contains insignificant levels of CBD. Most brands are said to carry just about 2 to 5 milligrams of CBD instead of the daily recommended dose of 15 milligrams daily.
Most manufacturers, on their part, have defended their product claims by saying that their products contain the right amount of CBD. This goes to say that the use of nanotechnology is responsible for the claimed reduction but that it only reduces the particle size to enhance absorption by the body.
Given that CBD is an unstable compound, it needs exposure to light and air to preserve its potency. In reality, this causes a slight breakdown in its potential health benefits.
Potential buyers suspect that CBD Water is less potent than CBD oils because of the clear packaging of the former.
What Are The Side Effects Of Drinking It?
Drinking CBD water does not have such side effects as is associated with most other medications. The side effects of other medications include paralysis, liver damage, or hallucination.
The only identified side effects are a dry mouth and the possible inability of the liver to metabolize some other medications properly.
In conclusion, you are advised to use CBD water strictly under the supervision of qualified medical personnel because it is still a new medical solution. Even experts are awaiting the results of extensive research.
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Everyone goes through rough patches now and again – that's just the way life is, and most of the time, it's a matter of being in a situation which is beyond your control. But there are certain times when difficulties can have a really adverse effect on one's outlook and behavior, and this is where therapy and counseling may become a necessity. Different people go through different psychological challenges and issues, including depression, anxiety, and grief, and counseling can be beneficial when you are dealing with these issues. But counseling and therapy are more than just seeking professional help – it's also about being able to talk to someone about what you feel and what you are going through. This is only one of the many benefits of therapy and counseling. Here are some other real benefits of anti-depression therapy and counseling you should know.
Get a different perspective on your thoughts and views:
When you speak to someone about your emotions, thoughts, and feelings, this allows you to see those same thoughts and feelings from a different perspective other than your own. Just the simple act of talking about what you are feeling enables you to listen to yourself, thus allowing you to gain a new understanding of what you are going through. Seeing a counselor or therapist is similar to writing in a diary or journal – when you see your own problems in written form, you can examine them from a different angle. Sometimes, you may find that your worries and issues may not be founded on a concrete cause, or what you may have considered a dire situation or problem turns out not to be as terrible as you had thought.
A purging experience:
Many keep things inside, and this isn't beneficial to them – or anyone else, for that matter. But when you speak to a counselor or therapist, you can essentially ‘vent’ and purge yourself of what you have probably been keeping inside for a long time. Bottling up one's feelings isn't ideal for anyone – but you can have the perfect chance to release those feelings when you receive counseling and support.
The ideal time to process what you are going through:
Our lives are always busy – most of us hardly have the time to sit down to have a meal, let alone talk about our feelings and emotions. But when you speak with a therapist or counselor, you are setting aside time in order to process your feelings – be it remorse, anger, grief, sadness, or any other complex emotion. When you spend time in counseling, you are also prioritizing your needs and have the opportunity to confront whatever issue you have face to face.
A couple can take advantage of a neutral observer:
If you are a couple and you are interested in seeking counseling or therapy to better your relationship or improve it, you can take advantage of a neutral observer. Many couples may have a hard time confronting their issues or even talking about them without getting into an argument, simply because they are so emotionally involved. But with a counselor or therapist, you can take the time to sort through your issues and air your views as a couple without fear of judgment or arguments. Having a therapist or counselor with you as you air your views and feelings means that the therapist or counselor can be the mediator you need; they can enable you to see each other’s feelings and arguments from the other person’s perspective as well.
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