Guidelines For Exercise During Pregnancy

Exercise During Pregnancy

Before you start your exercise regimen during your pregnancy period here are some of the important guidelines you need to register in your brain so that you can avoid any mishap.

Follow these guidelines when you plan to exercise during pregnancy:

  •     Regular, mild to moderate exercise, three times per week is preferable to an irregular schedule
  •     After the first trimester (from 4th month on wards avoid any exercise where you lie supine because in this position the expanding uterus compresses the vein that carries blood to the heart, which could interfere with blood flow to the heart and to the growing foetus
  •     It is very important to listen to your body’s needs because exercise capabilities generally decline during pregnancy. During this time your body will give you signal that it is time to reduce the level of exercise you perform.
  •     If you are used to a high-intensity workout regimen of aerobic activity of any sort before getting pregnant then you should cut down the period to devote to three to a maximum of 10-15 minutes
  •     You can practice lower-intensity exercises continuously over a longer period but should not exceed a total of 40 minutes in one particular day
  •     You should measure your heart rate during peak activity and this should not exceed 140 beats per minute
  •     If you are unable to converse during exercise you are definitely over exerting yourself so avoid over exertion
  •     Strenuous exercise should not be performed in hot, humid weather or during any illness accompanied by fever
  •     Keep your body cool, especially in the first trimester, where there can be a risk of treat ogenic changes (congenital malfunctions) in the foetus due to overheating
  •     Try to do early morning exercises or late in the evening to minimize thermal stress
  •     If you are working out indoors use fans or air conditioners to reduce room temperatures
  •     Swimming is another option to improve conductive heat loss
  •     You should not forget to drink plenty of water before and after exercise to prevent dehydration and hypothermia
  •     Take a break while exercising if more water is required
  •     Drink about one pint of liquid before exercising and one cup of liquid every 20 minutes during exercise
  •     Drinking water after exercise is very important even if you are not thirsty to replenish lost fluids

By : Natural Health News

Natural Health News

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