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Exercise during pregnancy

  • Exercising during pregnancy is important for your overall health and for the healthy growth of your baby. Exercise during this period is significantly different from what you can undertake in a non-pregnant state. To understand why it is different you need to know why you need to be more careful in your choice of an exercising routine and what exercises you should totally avoid.

    Why exercising in pregnancy is different?
    1. In a normal individual who exercises strenuously blood is diverted to the muscles that are being exercised.
    2. In a pregnant woman exercising strenuously the blood is similarly diverted to the muscles and away from the uterus and this can cause problems for the baby. The decrease in blood flow can be up to 50% of the blood normally reaching the uterus, depending upon how exerting the activity is.

    Key Points to remember:

    First trimester (first 12 weeks):
    1. Do not start any new exercise routines in your fist trimester
    2. If you were already exercising before you got pregnant, you may continue with the same routine, but do not increase it.
    3. When you exercise you should always be able to talk comfortably. Never exercise to a point where you need to catch your breath mid-sentence while speaking.
    4. The best exercise if you have started any is a walk for 20-30 minutes everyday
    5. Regular exercise is a must as it will help you build your endurance and fitness for the months ahead.
    6. Make sure you keep yourself adequately hydrated

    • Second and third trimester (13-40 weeks):
    1. You can maintain the same routine that you have already started. The important thing is to do it regularly.
    2. Under the influence of the hormones in pregnancy, your joints and muscle relax. Remember this when you do yoga or other stretching exercise and do not try to attain more flexibility.
    3. Drinking 2 glasses of water before exercising and 1 glass every 30 minutes during exercise to maintain adequate hydration is recommended. Even if you are not thirsty after exercise, you should drink enough liquids to replenish lost fluids.
    4. When you exercise you should always be able to talk comfortably. Never exercise to a point where you need to catch your breath mid-sentence while speaking.
    5. Avoid exercises that can put a strain on the ankles. Instead of jogging on the tread mill you can ride on the stationary cycle.
    6. If you feel giddy, breathless or weak. Immediately stop the exercise

    Activities that are good for you
    1. Walking
    2. Stationary cycling
    3. Low-impact aerobics
    4. Swimming

    Activities that should be avoided
    1. Contact sports
    2. Hockey
    3. Football
    4. Gymnastics
    5. Skating
    6. Skiing
    7. Vigorous racquet sports
    8. Weight lifting
    9. Soccer

    Danger signs to watch out for while exercising:
    1. Vaginal bleeding
    2. Breathlessness prior to exertion
    3. Lightheadedness
    4. Headache
    5. Chest pain
    6. Muscle weakness
    7. Uterine contractions
    8. Decreased fetal movement
    9. Leakage of amniotic fluid

    If you experience any of these stop exercise immediately and call your doctor.


Related Links :

Common Problems
Common Worries
Complications During Pregnancy
Prenatal Care During Pregnancy

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