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Exercise leads to improved circulation, which in turn can reduce the severity of varicosities (varicose veins).

Your safety and that of your baby are of prime importance at all times. You may begin to exercise in early pregnancy and continue for as long as you feel comfortable.

Take particular care of your back during and after pregnancy – protect it from strain and possible injury.

Stimulating the cardiovascular system through aerobic exercise helps to maintain and improve your fitness during pregnancy.

It is important to monitor your response to your exercise programme by taking your pulse-rate before, during and after exercise.

First trimester

Your fitness is likely to decrease. Listen to your body and only do what you feel comfortable doing.

Second trimester

As your pregnancy advances, the uterus exerts an increased upward pressure on your diaphragm. As you near your due date you may find that you breathe less deeply, although more efficiently.

Before exercising, during or before pregnancy, it is advisable to eat high fibre, high carbohydrate snacks, such as an apple, dried fruit, banana or whole wheat muffin, as your metabolic functions

Instructor’s credentials, for example, midwife, physiotherapist.

Instructor’s specialised training in childbirth education.

“I am pregnant – can I exercise?”

Discovering that you are pregnant brings about a variety of new feelings.

Sharing the adventure of pregnancy, birth and parenting can make this one of life’s most rewarding experiences.

Older siblings learn about sharing, life-long love and friendship.

Today an increasing number of women are facing the challenges of pregnancy, birth and parenthood alone. This may be through personal choice or circumstantial.

• He enjoys nursery rhymes and games. Encourage and play with him. Talk to him and imitate and add to his sounds.
• Encourage self-occupation.

Happy 1st birthday, little one.

You cannot fast-track the stages of your baby’s development, but you can help by creating a stimulating environment.

Physical changes

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Juniors think differently, act differently and, most frustratingly, eat differently. They won’t eat what you want them to eat or they play with their food and expect you to play with it too.

Picky eater? You’re not alone.

Expand your toddler's taste and appetite! Follow our helpful tips.

Feeding your little one a broad variety of healthy foods can contribute to his healthy growth patterns now and later.

Both the foods and the drinks you offer your toddler are important in helping her to grow up healthy.

What drinks should I offer?

“Toddlers” refer to infants from the age of 12 months to 36 months.

The terrific twos and beyond.

Attending childbirth and parent education classes is an excellent way to prepare for the birth and develop a support system. 

Relaxation is the art of releasing mind and muscle tension. It is a life skill which helps to reduce stress during pregnancy.
 

Physical environment

It’s an ongoing joy being a dad” – Liam Neeson

Progressive relaxation

Distractions like breathing, visualising or fixing on one point can take your mind off the pain.