Exercise During Pregnancy

Maintaining regular exercise throughout your pregnancy can help you maintain your health and feel comfortable. Regular pregnancy health exercise can improve your posture and reduce some common discomforts, such as back pain and fatigue. There is evidence that physical activity can prevent gestational diabetes (diabetes that develops during pregnancy), relieves stress and increases resistance to birth.
If you are physically active before pregnancy, you should be able to continue to moderate. Do not try to exercise at your previous level. Instead, do what is more comfortable for you now. Low impact, high impact aerobic exercise is recommended.
A competitive athlete who is pregnant should closely follow a born doctor.
If you have not exercised regularly before, you can safely start your exercise program during pregnancy after consulting your health care provider, but do not try a new, stressful activity. Walking is safe when you are pregnant.

The American College of Obstetricians and Gynecologists recommends 30 minutes or more of moderate exercise a day for most days of the week, if not all, unless you have complications or a medical pregnancy.

Who Should Not Exercise During Pregnancy?

• If you have a medical problem, such as asthma, heart disease or diabetes, exercise may not be advisable. Bleeding or spots
• Placenta is low
• Threatened or recurrent abortion
• Preterm or premature birth
• Poor cervix

Talk to your health care provider before starting an exercise program. Your health care provider can also give you instructions for personal exercise based on your medical history.

What Exercises Are Safe During Pregnancy?

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

The safest and most productive activities are swimming, fast walking, indoor cycling, step or elliptical machines, and low-impact exercise (taught by a certified exercise instructor). These activities carry little risk of injury, benefit from your entire body and can last until birth.

Tennis and ricket are generally safe activities, but changes in balance during pregnancy can affect fast movements. Other activities such as jogging can be done moderately, especially if you are doing it before pregnancy. You may want to choose exercises or activities that do not require great balance or coordination, especially at a later stage of pregnancy.

Also Read: A Few Exercises to Perform During Pregnancy

What Exercises Should Be Avoided During Pregnancy?

• There are some exercises and activities that can be harmful if performed during pregnancy. These include:
•  Hold your breath during any activity.
• Activities that are likely to fall (such as skiing and horseback riding).
• Communicate with sports such as softball, football, basketball and volleyball.
•  Any exercise that may cause even minor abdominal trauma, such as activities involving       erratic movements or rapid changes in direction.
• Activities that require jumps, jumps, jumps, rebounds, or extended runs.
• Deep knee folds, full squat, double leg lifts and straight leg touches.
• Bounce when expanding.
• Torque movements of the waist while standing.
• Strong motivations of exercise followed by long periods of activity.
•  Exercise in hot and humid weather.

What Should a Pregnancy Exercise Program Consist Of?

For full fitness, your exercise program should enhance your body muscles.

what to do in pregnancy Always start heating for five minutes and stretch for five minutes. Includes at least 15 minutes of cardiovascular activity. Measure your heart rate at peak times. Follow the aerobic activity with five to ten minutes of slow, gradual exercise that ends with gentle gentleening.