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Exercise During Pregnancy

Regular exercise during pregnancy is safe and has benefits for both mother and baby. Pregnant women should aim for at least 150 minutes of moderate exercise per week, such as walking, swimming, or yoga. It's important to stay hydrated, avoid overheating, and listen to your body, stopping exercise if any warning signs occur. Discuss your exercise plans with your healthcare provider to find a routine that works safely for you and your pregnancy.

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152 views3 pages

Exercise During Pregnancy

Regular exercise during pregnancy is safe and has benefits for both mother and baby. Pregnant women should aim for at least 150 minutes of moderate exercise per week, such as walking, swimming, or yoga. It's important to stay hydrated, avoid overheating, and listen to your body, stopping exercise if any warning signs occur. Discuss your exercise plans with your healthcare provider to find a routine that works safely for you and your pregnancy.

Uploaded by

samitbisen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Exercise during Pregnancy

Pregnancy is a time in women’s lives that is associated with considerable physiological and
psychological changes, which may promote sedentary behaviors and/or low levels of physical
activity (PA). However it is an ideal time to adopt a more healthy & active lifestyle with the
increased motivation of good health for you and your baby.
For women without contraindications to physical activity, it is recommended that women who are
currently physically active should continue exercising while those who are physically inactive
are encouraged to start exercising.

Is it safe to exercise during pregnancy? If you are healthy and your pregnancy is normal, it is
safe to continue or start regular physical activity. Physical activity does not increase your risk of
miscarriage, low birth weight, or early delivery.
What are the benefits of exercise during pregnancy? Regular exercise during pregnancy benefits
you and your baby in various ways. It help:
Lower Incidence of. Excessive weight gain during pregnancy, Gestational diabetes mellitus, High
blood pressure problems, Preterm Birth, Cesarean Delivery

Higher Incidence of. Vaginal Delivery

It may also help reduces back pain, ease constipation, improve your overall general fitness and
strengthen your heart and blood vessels
How much should I exercise during pregnancy?
 Ideally, pregnant women should get at least 150 minutes of moderate-intensity activity
every week. Moderate intensity means you are moving enough to raise your heart rate and
start sweating.
 You can divide the 150 minutes
into 30-minute workouts on 5 days of
the week or into smaller 10-minute
workouts throughout each day.
 If you are new to exercise,
start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Add
5 minutes each week until you can stay active for 30 minutes a day.
 If you were very active before pregnancy, you can keep doing the same workouts with
your obstetrician’s approval.

What are some safe exercises I can do during pregnancy?


 Brisk Walking
 Stretching exercises
 Swimming, Hydrotherapy, Water aerobics
 Stationary bicycling
 Aerobic exercises
 Resistance (eg, weights, elastic bands) exercises
 Modified Yoga and modified Pilates—Yoga reduces stress, improves flexibility, and
encourages stretching and focused breathing.
 While pregnant, you should avoid activities that put you at increased risk of injury. Avoid
jerky, bouncy, or high-impact motions that can increase your risk of being hurt.

It is important to discuss about the exercises and activities you can do safely, with your
obstetrician or other member of your health care team during your prenatal visits.

What precautions should I take when exercising during pregnancy?


 Drink plenty of water before, during, and after your workout. Signs of dehydration include
dizziness, a racing or pounding heart, and urinating only small amounts or having urine that
is dark yellow.
 Avoid becoming overheated
 Don't let your blood sugar levels drop too low

What are warning signs that I should stop exercising?


Whether you are a seasoned athlete or a beginner, watch for the following warning signs when
you exercise. If you have any of them, stop and call your obstetrician:
 Bleeding from the vagina
 Feeling dizzy or faint
 Shortness of breath before starting exercise
 Chest pain
 Headache
 Muscle weakness
 Regular, painful contractions of the uterus
 Fluid gushing or leaking from the vagina

Exercising post delivery


Regular physical activity after your baby is born may help improve mood, increase your energy
levels and help you lose weight gained during pregnancy!

For more information call xxxxxxxxxx or discuss with xxxxxxx in your local CARE hospital.

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(Maybe we can put these in the corners on the top...)

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