Regular exercises during pregnancy help you to stay healthy and feel best. It improves posture and decreases discomforts like back pain and fatigue. It also prevents gestational diabetes, relieve stress, and build more stamina needed for labor and delivery

• Kegel exercises: The kegel exercises help the child birth easier. Strengthening pelvic floor muscles during pregnancy help to develop the ability to control the muscles during labor and delivery. Toning of these muscles also prevents bladder leaks and hemorrhoids. It is also recommended after child birth to promote healing of perineum, regain bladder control and to strengthen the pelvic floor muscles.
• Swimming: Swimming keeps the body toned without adding extra weight and stress to the joints. Avoid scuba diving and water skiing during pregnancy.
• Walking: It is very helpful since it is safe. It is easier. Wear good shoes while walking and decrease the risk of falling or pressure on the feet.
• Yoga: Most forms of yoga are safe. It reduces stress.

Exercises to avoid during pregnancy are skiing, water skiing, horse riding, downhill skiing, in-line skiing since it involves the risk of falling and can result in trauma or cause injury to the baby. Avoid waist twisting movements, any activity which requires holding breadth, activities that require extensive jumping, hopping, skipping, bouncing or running.

Precautions while exercising

• Wear tight clothes.
• Wear a good sports bra which will give good support.
• Avoid eating at least one hour before exercising.
• Wear good pair of shoes which are not slippery to prevent from falling.
• Breathe deeply, drink a lot of water.
• Exercise on a flat. Level surface to prevent injuries.
• Never exercise to the point of exhaustion.
• Consume enough calories to meet the needs of pregnancy.
• Keep your heart rate under 140 beats per minute.
• Avoid jerking motions and lying on back for extended periods of time.
• Stop exercising if there is any vaginal bleeding, dizziness, faintness, shortness of breath, chest pain, abdominal pain, contractions or nauseous feeling.
• Avoid exercises in hot, humid weather.
• Avoid lying on back for long time.

Contraindications for exercises during pregnancy

• Diabetes.
• High blood pressure.
• Heart disease.
• Placenta previa.
• Bleeding or spotting.
• Weak cervix
• Asthma.

Benefits of exercises during pregnancy

• Exercising on a daily basis (stretching and moving) calms your mind and boosts your energy level.
• If you are already into a regular routine of exercising it will be very easy for you to lose your pregnancy weight.
• Some exercises promote flexibility and strength. These can prevent or reduce muscle aches, back pain and other complaints of pregnancy.
• Feeling fit and fine helps improve yourself image and positive mental attitude.