Exercising Safely During Pregnancy

During pregnancy it is quite natural to gain weight from 11-15 kgs. Weight gain is more during the 2nd and the 3rd trimester. The fat in the body also gets increased in the 1st and 2nd trimester. It is quite natural that changes will come in the exercising routine and your energy too, with this weight gain. With weight gain the center of gravity of the body also changes. This further affects the balance and coordination of the body.

Here are described some of the important guideline that has to be taken in mind while exercising:-

-One should seek medical care relatively early in pregnancy. It is important to see that the mother as well as the baby is doing well. This is inclusive of the mother’s occupation hazard and other employment limitations. Stay away from lifting heavy loads and standing for long time. See that the body does not get overheated, and to avoid this one should keep the body well hydrated. Stay away from exercising in hot and humid environment. Do not use sauna or hot baths.

-Pay attention to the body needs and requirements. Avoid exercising strenuously. In case of fatigue, dizziness or nausea stops exercising. You can even monitor and record your progress.

-Pregnant women can safely do simple aerobics, brisk walking, swimming, yoga, Pilate, simple muscle and strength training exercise, spinning at moderate speed etc.

-While some activities like roller balding, country skiing, scuba diving, soccer, hurdle courses, basketball, parachuting, rock climbing or any contact sport should not be played.

-Women with conditions like anemia, chronic bronchitis, maternal cardiac arrhythmia, diabetes 1, obesity or under-weightiness, limitations in orthopedic, heavy smoking women, seizure, hyperthyroidism, hypertension etc, in any of these mentioned cases the lady has to work out with caution.  In fact such females are suggested to work extremely simpler form of exercises and that too under the guidance of a fitness instructor.