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Most experts agree that women who exercise during pregnancy feel better, look nicer, and get back in to shape after their delivery than women who do not exercise.

Exercising during pregnancy is necessary for a previously healthy person. If you were following an exercise program before you became pregnant, chances are your doctor will let you continue it, but probably in a modified, less vigorous form.

Exercises benefit both mother and baby. It can strengthen muscles, lower your heart rate, improve blood circulation, reduce fatigue and helps you to sleep better. There are many different types of exercise that can be beneficial. Ask your doctor for specific recommendations.

Basic Rules

Consult your Doctor before you start an exercise program.

  • Wear loose comfortable clothing, a support bra and proper flat or low-heeled shoes.

  • Include warm-up and cool-down exercises.

  • Start slowly and gradually increase the intensity of exercises.

  • Stop exercising when fatigued and donít exercise to exhaustion.

  • Stop if you feel any pain, light headed, breathless, or faint.

  • Donít exercise in supine position (flat on your back), after the 1st trimester because pressure from your heavy uterus on the major blood vessels can diminish blood flow to your heart and to the placenta. 

  • A sudden change in position can also make you feel giddy, so be careful. 

  • Because of the enlargement of your uterus and breasts, your physical centre of gravity changes. So donít do exercises, which require balancing, especially in the third trimester. Also wear low-heeled or flat footwear. 

  • During pregnancy both basal metabolic rate and heat production increase. Avoid hot tubs, steam rooms and saunas as these cause overheating. 

  • Do mild to moderate exercise routines three days a week. 

  • Drink enough water (at least 8 glasses).

  • You need an extra 300 Calories over pre-pregnant requirement.    .    While exercising, be sure to eat enough. 

 

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