Regular exercise (at least three times per week) during pregnancy is extremely beneficial as exercise leads to potentially easier pregnancy and labour, improves cardiovascular fitness, decrease risk of gestational diabetes and promotes faster recovery from labour. It also helps in prevention of low back pain during pregnancy and weight gain. It also counteracts the post partum depression.
But certain precautions are to be taken care of while doing exercise in pregnancy like-
- Avoid any vigorous exercise in hot and humid weather or during a period of febrile illness.
- Avoid jerky, bouncy motions.
- Exercise should be done on a wooden floor or tightly carpeted surface to reduce shock and provide a sure footing.
- Exercise should include a five minute warm up period of muscle warm up and should follow a cool down period at the end of exercise session.
- Maintain adequate hydration levels during exercise.
- Ensure proper body mechanics of posture and lifting.
- After first trimester of pregnancy, avoid exercise in supine or back lying position.
- Women with a history of sedentary lifestyle should begin with low intensity exercises and progress gradually.
RECOMMENDED EXERCISES
· Leg sliding exercises.
· Pelvic tilts
Postural exercises
· Stretching at various joints of the body.
· Modified upper and lower limb strengthening exercises.
Pelvic floor exercises
· Kegel exercises
· Pelvic clock exercises
Breathing exercises
· Diaphragmatic and abdominal breathing.
Before starting any exercise program it’s important to get permission from your doctor to rule out any CONTRAINDICATIONS
WARNIG SIGNS to stop exercise-
· Shortness of breath
· Dizziness
· Headache
· Calf swelling
· Chest pain
· Bleeding/Amniotic fluid leakage.
· Unusual abdominal, back or pubic pain
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