exersise during pregnancy

Pregnancy: Exercise During Pregnancy 

Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. You can also improve your posture and decrease some common ailments like back pain and fatigue. There is evidence that it can prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress and build strength for labor. 

If you were physically active before your pregnancy, you should be able to continue your activity in moderation. Do not try to exercise at your former level; on the contrary, do what is most comfortable for you now. It encourages low-impact aerobics with high impact. Do not let your heart rate exceeds 140 beats per minute. Pregnant competitive athlete should be followed closely by a gynecologist. 

If you have never exercised regularly before, you can safely start an exercise program during pregnancy after consulting your healthcare provider. Do not try a new intense activity. Walking is considered safe to start the pregnancy. The American College of Obstetricians and Gynecologists recommends 30 minutes or more of moderate physical activity a day on most, if not all days of the week, unless you have a medical or obstetric complications. 

Who should not exercise during pregnancy? 

If you have a medical problem, such as asthma, heart disease or diabetes, exercise during pregnancy may not be desirable. Exercise during pregnancy can be harmful if you have an obstetric conditions such as: 

Bleeding or spotting 

low placenta 

Threatened or recurrent miscarriage 

A history of the early work 

Previous preterm birth 

lowpass 

Consult your doctor before starting an exercise program during pregnancy. Your health care provider can offer personalized exercise guidelines, based on your medical history. 

What are the safe exercises during pregnancy? 

Most exercises are safe to perform during pregnancy, as long as you exercise caution and not overdo it. 

Activities and safer and more productive during pregnancy exercises are swimming, brisk walking, stationary bike inside and low impact aerobics (taught by a certified aerobics instructor). These activities involve risk of injury, benefit your entire body, and can be continued until birth. 

Tennis and squash courts are generally safe to exercise during pregnancy, but the change in the balance during pregnancy may affect rapid movements. Other activities such as jogging can be done in moderation. You can choose exercises or activities that do not require great balance or coordination, especially in late pregnancy. 

What exercise during pregnancy should be avoided? 

There are some activities that you should not exercise during pregnancy. Avoid: 

Hold your breath during any activity 

Activities where they are exposed to falls (such as skiing and horseback riding) 

Contact sports like softball, soccer, basketball and volleyball 

Any exercise that can cause even mild abdominal trauma, including activities involving sudden movements or quick changes in direction 

extensive jumping, hopping, jumping, bouncing or running. 

Deep, abdominal full, double leg lift your right leg pushups and touch your toes 

Bouncing stretch 

Exercises that require lying on your back or right side for more than three minutes. (Especially after the third month of pregnancy) 

Torsional foot size 

Outbreaks of intense exercise followed by long periods of inactivity 

Exercise during pregnancy, hot and humid climate.