EXERCISE 
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 don’t exercise to exhaustion.
-
Stop if you feel any pain, light
headed, breathless, or faint.
-
Don’t 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 don’t 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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Basic Rules
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