10 Tips On Exercise And Pregnancy – Safe Workouts Video

February 3, 2010

Adding an exercise routine during your pregnancy can help you stay healthy and keep you energy level at a normal rate. Keeping up with an exercise routine during pregnancy can strengthen your posture and lessen some common ailments such as fatigue and back pains. Evidence that physical activity may reduce the risk of gestational diabetes (diabetes that develops during pregnancy) has been found. Exercise can also relieve stress, and give you greater stamina that will be needed for labor and the delivery of your new child.

1. Consult with your obstetrician prior to starting any pregnancy exercise routine to make sure you do not have any problems.
2. Pick a safe form of exercise for your regular pregnancy exercise such as walking, swimming, low-impact aerobics and water aerobics.
3. Post first trimester, do not do pregnancy exercises or positions while lying flat on your back. This compresses blood vessels in your back and can reduce blood flow to the baby.
4. These sports are not considered to be safe as pregnancy exercise – scuba-diving, basketball, soccer or other impact sports, gymnastics, water or downhill skiing.
5. When you have a regular exercise routine such as running, cycling or strength training, be sure to check with your provider if you can continue them while pregnant.
6. Have your pregnancy exercise consist of at least 3 sessions per week.
7. Start slowly, perhaps only exercising for about 5-10 minutes at a time if you haven’t exercised in awhile.
8. Warm-up and stretch for at least 5-10 minutes. When done with exercise, do a slow cool down period for at least 5 minutes.
9. As you move into the later stages of pregnancy you should decrease your pregnancy exercise levels. Past 24 weeks of pregnancy your added body weight may limit motion and you may need to reduce your activity level.
10. If the following symptoms occur while exercising, stop and call your doctor:

* dizziness or feeling faint
* shortness of breath
* chest pains
* vaginal bleeding
* headache
* muscle weakness
* calf pain
* contractions
* leaking vaginal fluid

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