EXERCISE DURING PREGNANCY
Pregnancy is a special time, but it also brings many changes to your body. Staying active can help you feel better and prepare for childbirth. Here’s a simple guide to exercising safely during pregnancy.
Why Exercise is Important
Exercise during pregnancy has many benefits. It can:
1)Reduce back pain and improve posture.
2)Boost your mood and energy levels.
3)Help you sleep better.
4)Prevent too much weight gain.
5)Make labor and recovery easier.
Safe Exercises for Pregnant Moms
Not all exercises are safe during pregnancy. Here are some good options:
1. Walking: Easy and gentle on your body.
2. Swimming: water workouts use many of the body’s muscles.The water supports your weight so less chance of injury and muscle strain.
3. Yoga or Stretching: Helps with flexibility and relaxation.
4. Stationary biking-A safer choice than riding a standard bicycle.
5. Pelvic Floor Exercises: Strengthen muscles needed for childbirth.
what exercise should avoid during pregnancy
Avoid exercises that put you at increased risk of injury, such as
contact sports and sports that put you at incresed risk of getting hit in the abdomen including boxing ,soccer, cricket
sky diving
Activities that result in fall such as downhill snow skiing,water skiing,off road cycling, gymnastics and horse riding
hot yoga which may cause you over heated
scuba diving
Tips for Safe Exercise
Check with your doctor before starting any new routine.
Stay hydrated and drink plenty of water.
Wear comfortable clothes and supportive shoes.
Listen to your body. If something hurts, stop.
Avoid exercises that involve lying on your back after the first trimester.
Skip activities with a high risk of falling, like skiing or horseback riding.
How Much Exercise is Enough?
Experts recommend 30 minutes of moderate exercise most days. Even 10-minute sessions are helpful.
When to Stop and Rest
Stop exercising and call your doctor if you experience:
Dizziness or shortness of breath.
Severe pain or cramping.
Vaginal bleeding or fluid leakage.
chest pain
calf pain and swelling
headache
muscle weakness
Exercise during pregnancy is a great way to stay healthy and feel good. With a few precautions, it can be safe and enjoyable. Remember to take it slow, stay comfortable, and always prioritize your and your baby’s safety.
Happy exercising!
