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Breast milk is best for your baby
The World Health Organisation recommends exclusive breastfeeding for the first six months of life. Unnecessary introduction of bottle feeding or other food and drinks will have a negative impact on breastfeeding. After six months of age, infants should receive age appropriate foods while breastfeeding continues for up to two years of age or beyond. Consult your doctor before deciding to use infant formula or if you have difficulty breastfeeding.

The Office-Friendly Workout

Sitting in an office chair for 8 long hours in a day might be a tad uncomfortable, especially if you’re a pregnant mum. But don’t worry! Here are some gentle, simple exercises that can be performed without leaving your desk. These exercises are tailored to help with your labour and reduce pregnancy discomforts. It’s recommended to have these exercises at least 3 times a week. Time to get moving!

Shoulder Rolls

Release that tension in your shoulders!


1. While sitting down, place your hands on your shoulders.


2. Roll your shoulders forward for 10 times to open up your shoulders & back.


3. Roll your shoulders the opposite way for 10 times to open up your chest, now.

Leg Extensions With Presses

Build the strength in your legs and upper body. This will improve the muscles in your thighs, making giving birth easier. It will also strengthen your arms, to help you in lifting your little one.


1. While sitting down, extend your arms upwards, and extend one leg forward.


2. Pull down your arms, and your leg as well.


3. Repeat Step 1, but use a different leg this time.


4. Repeat Steps 1-2, and alternate between your legs, for 10 times.

Office Sit-Ups

Back-up strength for your legs with the additional pregnancy weight, and to counter numbness from sitting down all day.


1. Stand up and sit down.


2. Repeat Step 1 for 10 times.

Chest & Back Stretches

Avoid back pains and forward hunching, while improving your posture.


1. Spread your arms to your sides, opening up your chest, and squeezing the muscles.


2. Bring them forward and clasp your hands together, to stretch your back.


3. Repeat Steps 1-2 for 10 times.

Pelvic Tilts

For stronger internal abdominal muscles, specifically the pelvic floor and tummy muscles, which will support your little one, while preventing back and pelvis pain.


1. Gently suck in your belly and arch your back, then release.


2. Repeat Step 1 for 10 times.

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