How And When Do You Start Doing Sports?

As soon as you can. Atpostpartum, our body is at greater risk of suffering a small thrombus. This is because we need the blood to clot our inner uterus effectively, to avoid significant bleeding. The problem is that this greater ease of blood clotting can cause clots or thrombi if we don’t move.

If you had a vaginal delivery and indeed did not need epidural analgesia, you will be able to get up immediately, clean yourself and walk.

If you needed epidural analgesia or had a Caesarean section, you’ll have to wait a little longer. In any case, when they give you the go-ahead and allow you to get up, do so.

Start with short walks around your room and circulatory exercises with your feet or hands. Get moving, don’t sit or lie all day.

As soon as you are discharged, try to start giving short walks down the street. Both the baby and you will benefit from taking the air; indeed, there is a green area or park where you can go for a quiet walk.

At first, you will see that you are exhausted, and you can barely walk a few minutes at a slow pace, little by little, the walk will be longer and faster.

You will have a visit with the midwife in the first week postpartum. She will tell you if it is time to start over with the pelvic floor exercises.

Can You Exercise During Quarantine?

Preferably not. It is better to let your body recover quietly and not put extra strain on it. Keep in mind that it needs to return to its previous state, and that does not happen until at least a month later. In the case of a cesarean section, that time is longer. Cesarean section is a major surgical procedure, and the tissues have to heal calmly.

The best exercise during quarantine is walking. You will realize the rhythm that your body allows you to follow: listen to him and do not overexert yourself. Indeed the midwife will have instructed you to start with the pelvic floor exercises. For now, it is enough.

How To Choose A Sport In The Puerperium

If you already practised a sport, you can surely resume it now, quarantine. Go slowly, do not demand too much of yourself and do not get discouraged if you see that you do not achieve the results that you previously achieved, give yourself time.

Avoid impact sports or very aggressive or demanding, your body in general and your pelvic floor, in particular, need more time than you think to be able to carry out individual efforts.

If you have not previously practised sports or the sport you practised is not suitable for this stage, we are going to give you some ideas that you should take into account.

Postpartum Exercises

Swimming: Your midwife may recommend that you wait a little longer before returning to the pool, especially if you breastfeed the baby. It will help you feel better. The sensation of floating is delightful, you mobilize a large part of the muscles of your body, take care of your joints, improve posture, and you will strengthen your back and your abdominals without realizing it.

Pilates: The Method Pilates focuses on developing muscles to maintain body balance and give stability and strength to the spine. Practised regularly, it tones muscles, improves elasticity, skill, agility, coordination, and corrects posture, among other benefits.

Yoga: It is an ancient discipline originating from India. It does not only involve physical exercise, with more or less complicated postures, but it also involves crucial mental work. We highlight these benefits:

Relief From Chronic Pain and Reduces Tissue Inflammation.

• Improve concentration by synchronizing movements or “asanas” with breathing, seeking full attention to that moment and isolating yourself from the outside.
• It helps maintain weight, reduces stress and benefits our rest and strengthens the immune system.
• Protects and cares for the back, takes care of our joints, lubricates them, reduces their stiffness.
• Increases energy, stamina, flexibility and balance and, very significantly, strengthens the pelvic floor.

Hypopressive Exercises: This is an exercise routine that is performed in apnea, and that mobilizes deep abdominal muscles, the famous “abdominal girdle”. You will need the guidelines given by a professional for its realization; they are not easy to do without supervision. It reduces the abdominal perimeter, prevent the weakening of the pelvic floor, urinary incontinence, as well as joint and muscle injuries.

Baby or Housework is No Excuse.

Lack of time or not having someone to leave the baby with are not a justification for not doing physical exercise.

In many cases you can perform the exercises with your baby: there are yoga classes for mothers and babies, for example.

Only you can do the sport you need. Think that if you take care of yourself by exercising, you can take better care of your family.

The post Knowing How to Choose an Exercise or Physical Activity in Postpartum Period appeared first on Home Health Beauty Tips.

Height although depends on your genes still you can become tall even after puberty through regular exercise and pay attention to diet.

Exercises to Help you Grow Tall

In this article, we discuss exercise to increase height

Six Exercises to Grow Tall

Hanging exercise-

Hang yourself from a horizontal bar keeping your hand wide stretched. Maintain this position for 20 seconds and then give a break. Repeat this 6-7 times before switching to next exercise.

Hanging exercise

Rope jumping-

Rope jumping causes knee calves to expand vertically and adds few inches to height on constant bending of the knees. Jumping also stretches spine muscles. Engage yourself in rope jumping for 15 minutes every day along with other exercises.

Rope jumping

Swimming-

Swimming is a fun exercise that elongates muscles. Swim for half hour every day.

Swimming

Touch your toe exercise-

Sit on the floor with your back straight. Extend your legs t your front keeping feet close. Bend your waist and stretch your hands to touch your toes. Make sure not to hunch. Maintain this position for 10 seconds and then back to starting position. Repeat this ten times daily.

Touch your toe exercise

Super stretch-

Stand straight with your feets together. Strech your both the hands overhead and then slowly bend and touch your toes. Hold yourself in the position for 5 seconds and then back to starting position. Repeat this ten times in a day.

Super stretch

Cobra stretch-

Lie on your stomach with legs close. Press claims against the levelled ground and lifts your hips off the ground. Do not hunch and keep your back straight. Hold yourself in this position for 15 to 20 seconds and then back to normal. In starting to repeat this for 4-5 times and then make it up to 10.

Cobra stretch

For the desired results along with the exercises also try Sun salutation to grow tall.

Sun salutation-Yoga to grow tall

Sun salutation stretches the body muscles all over especially spine and torso.

Steps:

1. Pranamasana-

Stand straight with your feet close and hands join. Keep your hands against the chest. This position stimulates and balances respiratory system.

2. Hasta Uttanasana-

With a deep breath raise your both the hands upwards and arch your body backwards gently facing the sky. This pose stimulates digestion and promotes balancing along with stretching torso and increasing spine flexibility.

3. Hasta Padasana-

Breathe out and bend forward to tight your toes with your hands. Make sure not to bend your knees.
This pose stretches the leg muscles and back also promotes the circulation of blood. Estimates lymphatic system and nerves.

Sun salutation-Yoga to grow tall

4. Ashwa-sanchalan-asana –

Now take a deep breath and stretch left leg backwards balancing your body on your left toe and heel pointing upwards. While doing this right knee is bent and palms are touching the floor.

5. Parvatasana-

Breath out and release left leg and bring it parallel to your right leg. Palm position is unchanged. This pose improves your balance, blood circulation and strengthens your hand.

This pose strengthens muscles of your hands and wrist.

Ashtanga Namaskar-

Breath in and raise your hips gently. While doing this your knees, toes and face should touch the floor. This exercise strengthens your arms and leg muscles, stretches the muscle or back and relaxed shoulder tension.

Bhujangasana-

Push your body backwards while breathing making your face bend backwards and points the sky. This promotes blood circulation, improves body flexibility, stretches the torso and tones digestive tracts.

Parvatasana:

Breathe out and release your left leg and keep it parallel to the right leg. The position of palm remains unchanged.

Ashwa-sanchalan-asana-

Now take a deep breathe and stretch your left leg backwards. Balance your body on your left toe with the heel pointing upwards. While doing this, the right leg is bent at knees, and your palms are touching the floor.

Hasta Padasana-

Breath out, bend forward and touch both your feet with your hands. Do not need your knees.

Hasta Uttanasana:

Take a deep breathe and raise your arms upwards. Arch your body backwards while facing the sky. (

Pranamasana:

Stand in an erect position with hands joined against your chest and relaxed.

Be regular with exercises mentioned above and yoga. Also have a diet rich in protein, calcium and vitamin D, and the most important have an adequate sleep. With all these natural ways you are sure to gain some inches even after puberty.

The post Best Exercises to Help you Grow Tall appeared first on Home Health Beauty Tips.

Best Exercises to Increase Height Naturally

Height is one of the major traits of an individual. People who are not tall will feel low in confidence and it shows huge impact on their regular doings. It shows the persona of individual. But, people can grow height only up to certain age. Let’s see how one can grow their height naturally.

Simple exercises to grow taller

Pull up’s for Increase Height:

Doing pull up’s one of the best ways to increase height. Start with 5 pull ups daily and slowly increase the number.

Pull up’s for Height Grow

Hanging to a Bar Increase Height:

Hanging to a bar increases the height of a person as it stretches the spine due to gravitational force. But, practice it for longer duration.

Swimming for Increase Height:

Swimming is also one of the best methods to increase height. What happens actually in swimming is, one slashes his hands and legs in water and doing so stretches spine and other body parts.

Pelvic Shifts Helps to Increase Height:

It is a simple asana to grow the height of a person. You can start with lying on the ground with your back touching ground. Your arms and shoulders should also touch ground. Now bend your knees and bring them close to your hips and arch your back to push your pelvis upwards. Be in the position for at least 20 – 30 seconds.

Pelvic shifts For Height Grow

Stretches for Increase Height:

Stand tall and without bending your knees try to touch your toe. This is a very common exercise which we see in schools. Many of us might have done this stretches in our school days. Try this exercise and do it regularly to increase height.

Balanced Diet:

Eating enough nutrients and vitamins helps in increasing height. A well balanced diet is important to grow height. Consume nuts, fruits, vegetables, pulses, dry fruits, sprouts, meat, milk chicken, etc.

Calcium:

Calcium is important for the bone to enhance the height and lack of proper calcium in body makes weaker bones.

Skipping and Jumping:

These exercises hardly need any introduction. School children practice these exercises with friends and it helps in the growth of the person.

Skipping and jumping for Grow Taller

Running:

It is also a common game or exercise which many people do. Children and teenagers should run regularly to increase height as this is the perfect age for them to do all these things.

Proper Sleep:

Many of you might be surprised that proper sleep is also necessary to grow height. Sleep at least 8 hours a day.

Proper sleep for height grow

Age:

Most of the people stop growing at the age of 18. So, do all the above mentioned exercise before 18. A few people tend to grow even after 18 and may stop growing in early twenties.
Having said everything height also depends on genes. If parents are shorter then their kids may be short. We see many children being taller than parents. So, don’t disappoint yourself, be positive and be happy. Never ever give up and practicing the above exercises will definitely will help you in achieving your goal.

The post Best Exercises for Height Growing Naturally appeared first on Home Health Beauty Tips.