Exercise During Pregnancy

Examples of Exercises during pregnancy:
1. Walking.
2. Cycling.
3. Yoga.
4. Low-impact aerobics.
5. Swimming.
6.Squatting and pelvic tilts preparation for labor.

Benefits:
1. Improve heart rate steadily and improve blood circulation.
2. Control healthy weight gain.
3. Help the pregnant to keep her body flexible and strong.
4. Prepare the muscles and body for labor.

Who should not exercise during pregnancy:
If you have any of the following:
1.Low lying placenta.
2. Bleeding or spotting.
3. Incompetent cervix.
4. Threatened or recurrent miscarriage.
5. History of premature labor.

General Guidelines:
1. Making sure not to exhaust yourself.
2. No eating at least one hour before starting the exercise.
3. Making sure to consume enough calories
4. Drinking water before, during, and after your exercise.
5. Wearing loose fitting, comfortable clothes.
6. Exercising on a flat, level floor to prevent injury.
7. Getting up gradually after finishing the exercise to prevent dizziness.

Exercises to avoid:
1. Activities that require Holding your breath.
2. Activities that have higher chances of falling like skiing and horseback riding.
3. Sports such as softball, football, basketball, and volleyball.
4. Activities that need heavy jumping, hopping, and skipping
5. Waist-twisting movements while standing.
6. Exercise in hot or humid weather.

When to stop exercising:
You should stop exercising in case of the following conditions:
1. Chest pain.
2. Short of breath.
3. Vaginal bleeding.
4. Irregular or rapid heartbeat.
5. Fainting, dizziness, nausea, or light headedness.
6. Abdominal pain, pelvic pain, or persistent contractions.
7. Headache.
8. Sudden gush of fluid from the vagina or drops of fluid leaking steadily.

To read more:

• Abdominal Exercise during Pregnancy
• Squatting During Pregnancy