I only recently came to realise how important it is to be physically fit before bearing a child — years of exercise helped ensure that I had a smooth pregnancy and delivery. One hears about prenatal and postnatal exercises, but enough is not stressed on the importance of having a regular workout schedule much before you plan a baby, which is actually what helps you most!

Genetics play a vital role in conceiving a child so it’s not just you who should start on a regular fitness routine and healthy diet — get ready-to-be in on the action too! The right time to begin exercising is as soon as you read this, if you aren’t working out already. It’s never too early to start exercising.

Regular cardiovascular, strength and flexibility training benefit the body in innumerable ways. However, I will only refer to the benefits for pregnancy.

Cardiovascular training like walking, aerobics, swimming or cycling increases stamina, making you feel less fatigued during pregnancy and after. It also raises your metabolic level, making you burn fat more efficiently which in turn prevents you from putting on excessive weight during pregnancy and gets you back to pre-pregnancy state faster after delivery. It’s almost miraculous!

Strength training, more commonly referred to as weight training or body toning, strengthens the muscles of the body, making them tight and firm. Taut muscles help you carry the baby better, prevent back problems and other aches and pains. Owing to the firmness, the muscle recovery post delivery is quicker, often appearing like you didn’t have a baby at all!

A flexible body suffers far less injuries like muscle pulls, twisted ankles, sprains etc as well as stiffness, which result in aches in the prenatal phase.

Conditioning the body through regular exercise much before planning the baby helps to keep your body in top condition when you conceive and holds you through the full pregnancy term a lot better than someone who hasn’t worked out, or who starts working out after seeing the positive pregnancy test result!

Fitness Point

~ Select from walking, aerobics, swimming or cycling for your cardiovascular workout. The frequency should be three to four days a week for at least 30 minutes at a non-stop brisk pace. You should feel your heart rate go up and reasonable fatigue by the end of the workout. Start off with a five to seven minute warm-up by performing the same activity at a medium pace and round off with another five to seven minute cool down where you lower the pace again.

~ For your strength training, you can work with weights, resistance tubes or the stability ball. Either join a gym or strength training class. If you aren’t keen or cant make the time to go to the gym or a class, attend just a few sessions to learn the exercises and get proper guidance so you can then do them at home. Some aerobics classes also include strength training. An aerobics class is one of the best choices since it covers all the forms of training you need.

The basic exercises you can do even at home are elaborated upon in the following pages. Perform 16 reps of each — rest and repeat. Complete one repetition in four seconds.

Stamina is the resilient power of the body to sustain its composure against the abrasion of the physical world which can be of work, sports or some other physical activity. Generally speaking the level of stamina varies from person to person. It also depends on the state of the body i.e. age, sex and conditions like injuries of the body. But after all has been said the fact remains that it can be increased by constant and deliberate efforts.

Lack to stamina causes general problems like fatigue and lethargy due to which we feel boredom, our efficiency of work decreases and we become prone to diseases. Hence we can conclude that the very essence of a vital and prolonged life is the improved level of stamina.

By following these simple procedures we can improve our stamina.

• Weight training

This training method is one of the most used method for improving stamina. It is done under the guidance of a trainer. In this method weights are used which are increased slowly and steadily. By this method muscles get toned up and are more strongly built.

• Running briskly

This is another method which is used commonly to improve the stamina. In this method you can go out for jogging in the morning for a distance every day and after few days you increase your speed for covering the distance and after certain days you can further increase the speed as well as the distance. This improves the stamina of the body.

• Increasing the duration of exercises

Stamina can also be increased by increasing the duration of every exercise we indulge into, slowly but surely it will improve the stamina.

• Swimming

It is one of the most prominent method of improving the stamina of the body. By swimming each and every muscle of the body gets exercised and gets toned up and if continued with increase in duration of swimming will surely improve the stamina tremendously.

• Trekking

Trekking also helps in improving the stamina as it requires lots of energy and power. Trekking is also beneficial for improving the agility and balance of the body. It also exercises a number of muscles in the body which get strongly built. So if you can find a trekking place near by, you should go for trekking on a regular basis.

• Yoga

In modern day yoga is becoming popular day by day for staying fit and improving stamina. In yoga there are certain Aasans which help in exercising muscles, organs and improving stamina.

So you can improve the stamina with conscious efforts by these simple tips and procedures but you always remember never to over do these exercises .Keep doing them till you feel comfortable and then you can stop for rest.

People who are either too fat or too thin constantly wonder and worry about getting into shape by losing or gaining weight. The best way to do it is by following a strict diet program and getting started on weight training exercises. Every day, if you do some basic weight lifting exercises even for just 20 minutes or half an hour, it will go a long way in boosting your strength and of course tone up your body. You may even feel encouraged about raising up the limit of your weight lifting exercises. However, you need to keep a few things in mind like asking your physician if it is ok for you to start on a weight training program and your basic warm up session which will help you prepare better for the exercises.

Upper Body Exercises

The weight training exercises for the upper body will tone up and strengthen your shoulders, back muscles, chest and biceps. The main exercises for toning up the upper body are:

• Flat Bench Press

In this, the chest muscles are toned up and strengthened. You are supposed to lie on your back on a bench and let your legs rest. Hold the bar or dumbbells and slowly lift it up so that your hands are straight and parallel. Bring it down slowly and hold it just below your chin. Repeat till you feel your chest is worked out.

• Push Up

Push ups help to strengthen the arms and shoulders. Lie face down on a flat surface, keep your legs straight and fix your toes on the ground. Keep your palms adjacent to your shoulder and try to lift up your body till your hands are straight. Don’t keep your knees on the floor.

• Bicep Curl

This exercise helps tone up the arms, mainly the biceps and the elbows. Take a dumbbell in each hand and stand straight, with your legs slightly apart. Slowly, lift up one dumbbell and bring it till your jawbone. Hold for a few seconds and drop your hand down slowly, in control. Repeat this with both hands.

Lower Body Exercises

The lower body exercises concentrate on toning up and strengthening the leg muscles. The main exercises for toning and strengthening of the lower body are:

• Squat

Squat help to tone up the Quadriceps, Hamstrings, Gluteals, Hip Flexors and Calf muscles. In this, you need to hold a bar right behind your shoulders and stand absolutely straight. Make sure you are absolutely comfortable with the weight on your shoulders and they are not strained. Bend your knees and try to remain in a position as though you are sitting on a chair. Stay in that posture for a few seconds and slowly go back up. Inhale while going down and exhale while coming up.

• Lunge

In this, the main muscles that are worked up are Quadriceps, Hamstrings, Gluteals, Hip Flexors and Calf muscles. You can do this one with just your body weight or dumbbells. Stand straight facing forward and shoulders straight. Take the right foot ahead covering a significant area. The left foot should remain where it was. Bend down both knees so that you balance yourself on your legs but don’t touch the floor. Come back slowly and don’t loose balance. Repeat with the other leg.

• Deadlifts

The deadlifts help to work out the hamstrings and the knees. Keep in mind the fact that you need to keep your back absolutely straight even when you go down to pick the weight. Move your hips slightly backwards and then bend down to grasp the bar with both hands. While breathing in, lift it up till you stand straight again and your hands are fully stretched down. Keep your knees tight in a semi-locked position so that your hamstrings are stretched. Repeat a few times.

Meditation releases the unlimited power of the subconscious. It enhances inner as well as outer beauty. Ageless body and timeless mind can be achieved by daily practice of meditation, listed below are practical tips for effective result-oriented meditation.

What does meditation do?

Builds concentration: Effective meditation helps develop concentration. A difficult task, thereby is completed in lesser time and more effectively than ever. The power of the mind is enhanced and thereby stress levels are cut down drastically. Lower stress, automatically means better control over situation and a relaxed frame of mind even in difficult times, which invariably means a happy and radiating face and an active body to match.

Matured and thoughtful attitude: By regular meditation along with chanting of meaningful affirmations, one develops and strengthens the power of the mind. This leads to a thoughtful attitude towards every task in life. Such an attitude reduces stress levels and enables an individual to see the ‘best’ in every situation. This optimism reduces the ageing process and enables a woman to be in best shape in body and mind.

Enhancement in positive emotions: Meditation enhances positive emotions like love, respect, happiness etc. Positive emotions are very useful for balanced secretion of vital hormones within the body. Functioning of glands becomes balanced and proper. Negative emotions like anger, hatred, jealously etc. are harmful to the body. Process of ageing accelerates by excessive negative emotions. Positive emotions make us young and energetic, happy and joyful. It is through meditation that positive emotions can be increased and we can remain in the zone of positive emotions throughout the day.

Unleashing the power of the subconscious mind: We all know that the power of our subconscious mind is many times more than that of our conscious mind. We can call subconscious mind as divine mind or in other words it is the divinity within us. During meditation we pacify our conscious mind and activate the subconscious mind. We can use the unlimited power of our subconscious mind through meditation. We can achieve beauty, health, vigor, vitality, happiness etc. by taking the help of the divine mind within us.

How to meditate effectively?

Sit in a relaxed position: Fix a place in the house for daily practice and a fixed time for doing meditation. Do not change this time and place of meditation, you can sit on the chair or on the ground in crossed legged position. Clothing should be loose and comfortable. Keep thin pillow under your buttocks if you are sitting crossed legs on the ground. This will ensure proper circulation of bloods to your legs.

Take deep breath followed by a longer exhalation. Repeat it twice or thrice. During exhalation consciously relax all parts of your body.

• Close your eyes gently and start observing your breathing. Your breathing will become slow and rhythmic.
• Start observing your thoughts. This will make your mind thoughtless and relaxed.
• Start uttering in slow self-audible voice. Utterances should be short and well worded before meditation. For example … I am beautiful … I am powerful… I am healthy etc.
• Your utterances should be supported by strong emotions and visualization

By this way you can make yourself happy and beautiful. This is the simplest and most practical, result oriented method of meditation. We have everything within us we should not totally depend on outside things. Therefore make resolution and daily meditate for a beautiful body and mind forever.

Exercising in cold climates during winter can test even the most dedicated fitness fan. But by planning wisely, you can maintain your motivation–and stay safe–in the weeks ahead.

Find a training partner or group. When others are counting on you to show up, you’re much more likely to stick with your fitness routine. And the camaraderie helps you forget how cold you are.

Sign up for an event. Find a local 5K or 10K run in late winter or early spring. A goal like that will infuse your efforts with purpose.

If possible, exercise during mid-day. Not only is it warmer, but the exposure to sunlight can relieve the effects of seasonal affective disorder, which can cause depression during the winter months.

Go short and close. Keep workouts short and stay close to home for safety. Pick a loop in your neighborhood. If you want to extend your distance, simply do multiple loops.

Dress in layers. Wear layers of loose-fitting, lightweight clothing–air gets trapped between the layers, providing insulation. For the inner layer, look for moisture-wicking material. Outer layers should be waterproof.

Top it off. Wear a hat and cover your ears–you can lose 40 percent of your body heat from your head. In extreme cold, cover your mouth so your lungs are protected. Mittens are preferable to gloves in keeping your fingers warm.

Be reflective. In addition to brightly colored clothing, wear reflective material so drivers can see you. Some reflective tape on your front and back will help.

Don’t forget to hydrate. You’re still perspiring even in cold weather. Plan on sipping water every 15 minutes.

Tell a friend. Falling and getting injured is easy in icy conditions. So if you’re running in remote areas, go with at least one other person. If you venture out alone, tell someone where you’re going and how long you’ll be gone.

If the weather gets too cold, windy or inclement, you should exercise indoors. If you can’t make it to the gym, even doing some push-ups or deep-knee bends or walking up and down stairs are effective ways to get your heart rate up, build muscle and burn calories.