Pregnancy is a state of health not of illness so a well conditioned body will perform better during the stress of advance pregnancy and delivery.
BENEFITS OF EXERCISE
Keep your heart, lungs and muscles as fit as possible.
Keep your weight within the healthy range.
Improve your posture and balance.
Improve your circulation.
Increase your strength and stamina.
Feel better – in body and mind.
Be prepared for labour and delivery.
Do best for your baby as it develops.
Reduce minor ailments of pregnancy.
Become fitter and may help you to recover more quickly after birth.
When not to exercise?
Vaginal bleeding
Reduced foetal movements
Serious heart, lung,kidney or thyroid disease
Diabetes type 1, if poorly controlled
A history of miscarraige
High or low blood pressure.
Placenta previa after 26 weeks
Acute infectious disease.
General Exercise Guidelines
Exercise regularly .
Stop if you feel pain.
Finish eating at least 1 to 11/2 hours before working out.
Drink water before, during, and after your work out even if you aren't thirsty.
Wear loose fitting, comfortable clothes as well as a good support bra.
Choose proper shoes.
After doing floor exercises, get up slowly to prevent dizziness.
Never exercise to the point of exhaustion.
Antenatal exercises :
Kegel exercise : Contract your pelvic floor muscles for 3 seconds. Do this several times a day.
BREATHING EXERCISES: Breath in through the nose and breath out through the mouth. Never hold the breath as this can impede blood flow and cause dizziness.
Head rolls and tilts
Shoulder lifts and circles.
Arm stretches.
Ankle toe movements.
Brisk walk for 30 minutes daily.