EXERCISE DURING PREGNANCY

    A physically fit woman experiencing a normal pregnancy can continue exercise throughout pregnancy, adjusting the duration and intensity of activity as the pregnancy progresses. Staying active can improve fitness,prevent or manage gestational diabetes, facilitate labor, and reduce stress. Women who usually exercise during pregnancy report fewer discomforts throughout their pregnancies.
Regular exercise develops the strength and endurance a woman needs to carry the extra weight through pregnancy and to labor through an intense delivery. It also maintains the habits that help a woman lose excess weight and get back into shape after delivery.

    Pregnant women are advised to engage in "Low impact" activities and avoid sports in which she might fall or be hit by other people or objects. For instance, playing singles tennis with one person is safe, swimming and water aerobics are beneficial because the allow the body to remain cool and move freely with the water's support, thus reducing back pain.

                       EXERCISE GUIDELINES DURING PREGNANCY

   Do these during pregnancy,it helps;

1. Begin to exercise gradually.
2. Exercise regularly.
3. Warm up with 5 to 10 minutes of light activity.
4. 30 minutes or more of moderate physical activity; 20 to 60 minutes of more intense activity on 3 to 5 days a week will provide greater benefits.
5. Cool down with 5 to 10 minutes of slow activity and gentle stretching.
6. Drink water before, after and during exercise.
7. Eat enough to support the needs of pregnancy plus exercise.
8. Rest adequately. 

    Do not do these during pregnancy;

1. Do not exercise vigorously after long periods of inactivity.
2. Do not exercise in hot, humid weather.
3. Do not exercise when sick with fever.
4. Do not exercise while lying on your back after the first trimester of pregnancy or stand motionless for prolonged periods.
5. Do not exercise if you experience any pain, discomfort, or fatigue.
6. Do not participate in activities that may harm the abdomen or involve jerky, bouncy movements. 

These guidelines for exercise during pregnancy are aimed at preventing excessively high internal body temperature and dehydration,both of which can harm fetal development. Pregnant women should also stay out of saunas, steam rooms hot tubs or hot whirlpool baths.