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Wellness Center

Mental Wellness Tracker

How are you feeling today?

💝 Daily Wellness Tip

Mood History

Safe Exercises During Pregnancy

🛡️ Universal Safety Guidelines

Always Do:
  • ✓Warm up before and cool down after exercise
  • ✓Stay hydrated throughout your workout
  • ✓Wear comfortable, supportive clothing and shoes
  • ✓Exercise in a well-ventilated, temperature-controlled environment
Stop Immediately If:
  • ⚠Feeling dizzy, nauseous, or short of breath
  • ⚠Experiencing chest pain or heart palpitations
  • ⚠Having contractions or abdominal pain
  • ⚠Noticing any vaginal bleeding or fluid leakage

Postpartum Recovery & Wellness

🤱 Recovery After Normal Delivery

Week 1-2 Gentle Recovery
Activities:
  • • Gentle walking (5-10 minutes)
  • • Deep breathing exercises
  • • Basic posture awareness
  • • Rest whenever possible
Focus:
  • • Adequate hydration
  • • Proper nutrition
  • • Emotional support
  • • Baby bonding
Week 3-6 Building Strength
Activities:
  • • Extended walking (15-30 min)
  • • Light stretching
  • • Pelvic floor exercises
  • • Basic core tightening
Precautions:
  • • Avoid abdominal strain
  • • Progress slowly
  • • Monitor bleeding
  • • Listen to your body
6+ Weeks Full Recovery
Activities:
  • • Postnatal yoga classes
  • • Light aerobic exercises
  • • Resistance band workouts
  • • Swimming (with approval)
Prerequisites:
  • • Doctor's clearance
  • • No bleeding/discharge
  • • Improving core strength
  • • Stable energy levels

🏥 Recovery After C-Section Delivery

Recovery Timeline:
Day 2-3 Begin gentle indoor walking
Week 1-2 Focus on breathing and posture
Week 6-8 Begin gentle stretching with approval
8+ Weeks Resume normal activities gradually
Important Restrictions:
  • •No lifting anything heavier than baby
  • •Avoid core or floor exercises for 6-8 weeks
  • •No driving until doctor's clearance
  • •Avoid stairs when possible
  • •Get help with household tasks
  • •Watch for signs of infection

💡 Universal Postpartum Wellness Tips

💪 Physical Health
  • •Prioritize sleep and rest
  • •Eat nutritious, balanced meals
  • •Stay well hydrated
  • •Take recommended supplements
🧠 Mental Health
  • •Accept help from family and friends
  • •Join new parent support groups
  • •Practice mindfulness and meditation
  • •Talk openly about your feelings
⚠️ Warning Signs
  • •Heavy or persistent bleeding
  • •Severe mood changes or depression
  • •Persistent or worsening pain
  • •Signs of infection (fever, discharge)

Pregnancy & Postpartum Nutrition

🥗 Essential Nutrients

Folic Acid

400-600 mcg daily

Leafy greens, citrus fruits, fortified cereals

Iron

27mg daily during pregnancy

Red meat, spinach, lentils, fortified cereals

Calcium

1000-1200mg daily

Dairy products, leafy greens, almonds

⚠️ Foods to Limit or Avoid

High Mercury Fish

King mackerel, shark, swordfish, tilefish

Raw or Undercooked

Raw eggs, sushi, rare meat, unpasteurized dairy

Caffeine & Alcohol

Limit caffeine to 200mg/day, avoid alcohol completely

🍽️ Sample Indian Meal Plans

Pregnancy Meal Plan
Breakfast: Poha with vegetables, glass of milk, banana
Mid-morning: Coconut water, handful of almonds
Lunch: Dal, roti, sabzi, curd, rice with ghee
Evening: Fruit salad, green tea
Dinner: Khichdi with vegetables, buttermilk
Breastfeeding Meal Plan
Breakfast: Oats upma with nuts, fresh fruit juice
Mid-morning: Dates with milk, roasted chana
Lunch: Fish curry, rice, dal, green vegetables
Evening: Paneer paratha, lassi
Dinner: Chicken curry, roti, salad
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Important Medical Disclaimer

This application is for informational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before making any decisions about your health or your baby's health.

Seek immediate medical attention if you experience: Severe bleeding, persistent severe pain, difficulty breathing, signs of infection, or any other concerning symptoms.

Emergency Contacts (India)

Emergency Services:
Call 102 (Ambulance)
Women's Helpline:
Call 1091
Mental Health Support:
Call 1950 (Kiran Helpline)