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Exercising during pregnancy Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel better. Regular exercise during pregnancy can improve your posture and reduce some of the common discomforts such as back pain and fatigue. There is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and childbirth. If you were physically active before pregnancy, you should be able to continue your activity in moderation. Do not try to exercise at your previous level; Instead, do what is most comfortable for you right now. Low-impact versus high-impact aerobic exercise is encouraged. The pregnant athlete should be monitored by the obstetrician. If you haven't exercised regularly before, you can safely start an exercise program during pregnancy after consulting your healthcare provider, but don't try a strenuous new activity. Walking is considered safe when pregnancy begins. The American College of Obstetrics and Gynecology recommends moderate exercise for 30 minutes or more daily on most, if not all, days of the week, unless you have medical or pregnancy complications. Who shouldn't exercise during pregnancy? If you have a medical problem, such as asthma, heart disease, or diabetes, then exercise may not be recommended. Exercise may also be harmful if you have a pregnancy-related condition such as: Bleeding or spotting Low placenta Recurrent or threatened miscarriage Previous preterm births or a history of preterm birth Cervical weakness Talk to your health care provider before starting an exercise program. Your healthcare provider can also give you personalized exercise guidelines, based on your medical history. What are safe exercises during pregnancy? Most exercise is safe to do during pregnancy, as long as you exercise cautiously and don't overdo it. The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, and low-impact aerobic exercise (which Taught by a certified aerobics instructor). These activities carry little risk of injury, benefit your entire body, and can continue until delivery. Tennis and racquetball are generally safe activities, but changes in balance during pregnancy may affect rapid movements. Other activities such as jogging can be done in moderation, especially if you did them before pregnancy. You may want to choose exercises or activities that don't require much balance or coordination, especially later in pregnancy. What exercises should be avoided during pregnancy? There are certain exercises and activities that could be harmful if performed during pregnancy. They include: Hold your breath during any activity. Potentially falling activities (such as skiing, horseback riding). Contact sports such as softball, football, basketball and volleyball. Any exercise may cause even mild abdominal trauma, such as activities that involve jarring movements or rapid changes in direction. Activities that require intense jumping, jumping, jumping, jumping or running. Deep knee bends, full sitting, leg raises, straight toe touches. Twisting movements of the waist while standing. Heavy exercise followed by long periods of inactivity. Exercise in hot, humid weather. What should a pregnancy exercise program consist of? For complete fitness, your pregnancy exercise program should strengthen and moisturize your muscles Always start with a five-minute warm-up and a five-minute stretch. Include at least fifteen minutes of cardiovascular activity. National Measure your heart rate during times of peak activity. Follow aerobic activity for five to ten minutes of gradually slow exercises that end with a gentle stretch. Here are some basic exercise guidelines for pregnant women: Wear loose, comfortable clothing as well as a good supportive bra. Choose shoes that are designed for the type of exercise you are exercising. Proper footwear is the best protection for you from injury. Exercise on a flat surface to prevent injury. Consume enough calories to meet your pregnancy needs (300 more calories than before pregnancy) in addition to your exercise program. Eating should be ended at least one hour before exercise. Drink water before, during, and after exercise. After doing floor exercises, get up slowly and gradually to prevent lightheadedness. Never exercise to the point of exhaustion. If you cannot speak normally while exercising, you are probably overexerting yourself and should slow down. What pregnancy changes may affect exercise? Physical changes during pregnancy create additional demands on your body. Keeping in mind the changes mentioned below, remember that you need to listen to your body and adjust your activities or exercise routines as necessary. Your developing baby and other internal changes require more oxygen and energy. The hormones produced during pregnancy cause the ligaments that support your joints to stretch, which increases your risk of infection. Excess weight and uneven distribution of your weight shifts your center of gravity. Excess weight also puts stress on joints and muscles in the lower back and pelvis and makes it easier for you to lose your balance. Warning for pregnant women Stop exercising and consult your healthcare provider if you: You feel chest pain. You have abdominal pain, pelvic pain, or persistent cramps. You suffer from a headache. You notice an absence or decrease in fetal movement. You feel faint, dizzy, or nauseous