Pregnancy

Regular Exercise Promotes a Healthy Baby and an Easier Birth

Regular exercise can improve the health of the mother and the baby during pregnancy. It helps you to keep active throughout the day and is very much beneficial for the mother and the baby when performed regularly.

How it is useful for the mother

  • Faster recovery after labor
  • Less anxiety
  • Reduces the complications in labor
  • An enhanced sense of well-being
  • Positive outlook
  • Less constipation
  • Reduces leg cramps and swelling
  • Reduces the risk of developing gestational diabetes
  • Improves cardiovascular fitness
  • Less weight gain during pregnancy

How is it useful for a baby

  • Advanced development of the nervous system
  • Reduces the stress factor

Tips to exercise

  • Start slowly where you can walk for 5 – 10 minutes and then gently stretch your muscles so you can feel the tension in the muscles.
  • Wear clothes that are loose, which can help you remain cool and do not exercise when the climate is hot and humid.
  • Do not exercise if you have fever.
  • Maintain hydration by drinking lots of water before and after exercising.
  • Check your pulse regularly and if it is above 140 beats per minute, then slow down the exercise till your rate comes down to 90 to 120 beats.
  • Once you finish your exercise, walk slowly for 10 minutes to let your respiratory rate and heart rate return to a normal pace.
  • Cool down phase should be done with gentle stretching exercises.
  • Avoid jerky or bouncing movements and backward bending or forward movements.
  • Aim at improving fitness levels and do regular exercise to experience the full benefits.
  • Eat a nutritious diet to provide energy for the exercise sessions.
  • Pregnancy is not the time to aim at reducing weight.
  • Swimming is the best exercise in pregnancy because the water supports the body and can make you feel weightless.

Stop exercising

If you suffer from any of these symptoms, stop exercising:

  • Pain
  • Dizziness
  • Vaginal Bleeding
  • Shortness of breath that is very severe
  • Chest pain
  • Fluid leaking or gushing from the vagina
  • Headache
  • Decreased fetal movement
  • Pregnancy induced high blood pressure
  • Rapid heart beat
  • Difficulty walking

Exercise is something that has to be enjoyed and should be beneficial, but if you get tired after exercising, then choose an exercise that is less strenuous

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