All pregnant women should get a clearance from their Obstetrician before starting or continuing to exercise during their pregnancy.
There are certain contraindications to exercise in pregnancy such conditions as threatened pre-term labour or bleeding and this needs to be discussed with the Obstetrician.
Healthy pregnant women, with no other contraindications can continue to exercise as per the recommendations for the Healthy Adult - A minimum of 30-60 minutes of Aerobic activity per day.
The aerobic activity should be low impact. Avoid high impact activities like running or high impact aerobics or contact sports.
Resistance training should be performed to strengthen the specific muscles about 2-3 times a week.
One exercise per body part can be chosen
2-3 sets of 12-15 repetitions of each exercise using light weights may be done.
Stretching to be done for a few minutes everyday.
Pelvic floor strengthening exercises may be continued throughout the pregnancy.
As the pregnancy advances the woman may be unable to exercise at the same intensity as during the first two trimesters. She may continue to do a low intensity aerobic workout, stretches and relaxation everyday.
• Avoid very high intensity exercise
• Avoid exercising in the heat.
• Drink enough water
• Avoid high impact exercise or contact sports
• Stop if you feel faint or dizzy
• Avoid exercise if there is a history of pre-term labour, hypertension or bleeding.
• Avoid any exercise that requires you to lie on your back after the first four months of pregnancy.
• Exercise with perfect form to avoid injury.
After a normal delivery she may start exercising once she feels comfortable which may be in a week to ten days. After a caeserean she can start exercising after six weeks.
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