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Exercise helps an individual to stay fit. Every woman wants to stay fit and slim. During pregnancy, women gains weight, which is their major concern and they start exercising during pregnancy. However, exercise during pregnancy is not advisable for many women.
If a woman wants to exercise during pregnancy, the first step is to consult her doctor. Discuss with him about your other health problems and accordingly plan your exercise regime.
Even if you were not exercising before pregnancy, it is always a good idea to do some exercise during pregnancy. It helps you stay fit. If you were a fitness freak before pregnancy then it might so happen that, you stretch yourself a little too hard while exercising during pregnancy, and that may create complication for you and your baby. Therefore, consult your doctor, have a word about your current exercise plan, and ask for a proper exercise regime that suits your current health condition.
Exercises for pregnancy : Beginners
It has been commonly observed that women start taking exercise seriously when they are pregnant. They should note that they are bound to gain weight and have a mild back pain problem during pregnancy. Therefore, pregnancy is not a time to reduce weight or time to strengthen your back muscles.
One should start slowly with very normal and safe pregnancy exercises. Early pregnancy exercises are
- Walking
- Neck rotation
- Shoulder rotation
- Ankle rotation
- Thigh shift
One should exercise for 15 to 20 minutes in a day alternately. Drink as much water as possible to avoid dehydration, and keep an eye on your health.
Other exercise during pregnancy
- Swimming (not vigorously)
- Light aerobic exercises
- Yoga (under expert supervision)
Signs to stop exercising
Experts suggest a woman not to exercise if she is going through any of these conditions
- Heart problem
- Lungs problem
- Chronic hypertension
- Severe anemia
- Asthma
- Multiple gestation (having twins or triplets)
- Cervical insufficiency
In addition, one should stop exercising if they have any of the given conditions
- Vaginal bleeding
- Headache
- Chest pain
- Muscle weakness
- Pelvic or back pain
- Calf pain
- Short breathe
- Excessive fatigue
- Contractions
Benefit of exercise during pregnancy
Exercising during pregnancy can help in many ways. It keeps you rejuvenated, it charges you and your mood, and it helps controlling emotions preparing you for childbirth. In addition to that, it helps in achieving
- Strong muscles
- Resistance to fatigue
- Strong back muscles
- Stress relief
- Better sleep
- Weight control
- Prepares you for labor pains
- Easy to get back into shape after pregnancy
There are several DVDs available in the market that talks about exercises during pregnancy; what should be taken care of while exercising during pregnancy. Before following any of these DVDs, consult your doctor or an expert in this field and discuss it.
There are several more do’s and don’t depending on the condition of the particular woman and her health. Therefore, before following any kind of exercise regime, first and foremost, always consult your doctors.
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