Pregnancy

and exercise
By Mayo Clinic Staff
During pregnancy, exercise can help
pregnant woman stay in shape and
prepare for labor and delivery. Here's
the lowdown on pregnancy and
exercise, from getting started to staying
.motivated
Pregnancy might seem like the perfect time to sit
back and relax. Pregnant woman might feel more
tired than usual, her back might ache, and her
.ankles might be swollen
There's more to pregnancy and exercise than
skipping it entirely. Unless pregnant woman is
experiencing serious complications, sitting
around won't help. In fact, pregnancy can be a
great time to get active — even if she haven't
.exercised in a while
?Why exercise during pregnancy

During pregnancy, exercise can:

• Ease or prevent back pain and other discomforts

• Boost pregnant woman’s mood and energy levels
• Help pregnant woman sleep better
• Prevent excess weight gain
• Increase stamina and muscle strength
Exercise during pregnancy might also reduce the
risk of gestational diabetes and pregnancy-related
high blood pressure, as well as lessen the
symptoms of postpartum depression. In addition,
it might reduce the risk that pregnant woman’s
baby is born significantly larger than average
. (fetal macrosomia)
Getting the OK

Before pregnant woman begin an exercise

program, make sure she have her health
care provider's OK. Although exercise during
pregnancy is generally good for both
mother and baby, her doctor might advise
:she not to exercise if she have
• Some forms of heart and lung disease
• Pregnancy-related high blood pressure
• Cervical problems
• Vaginal bleeding
• Preterm labor during her pregnancy or risk
factors for preterm labor, such as preterm labor
during the pregnancy prior to her current
pregnancy
• A multiple pregnancy at risk of preterm labor
Pacing it for pregnancy

For most pregnant women, at least 30 minutes of

moderate exercise is recommended on most, if
not all, days of the week.
Walking is a great exercise for beginners. It
provides moderate aerobic conditioning with
minimal stress on pregnant woman’s joints. Other
good choices include swimming, low-impact
aerobics and cycling on a stationary bike. Strength
training is OK, too, as long as she avoid lifting very
heavy weights.
pregnant woman must : Remember to
warm up and cool down, Drink plenty of
fluids to stay hydrated, and be careful to
avoid overheating. In general, she should be
able to carry on a conversation while she
exercising. If she can't speak normally while
she is working out, she is probably pushing
.herself too hard
Depending on pregnant woman’s fitness level,
consider these guidelines:
• She haven't exercised for a while. Begin with as
little as five minutes of physical activity a day.
Build up to 10 minutes, 15 minutes, and so on,
until she reach at least 30 minutes a day.
• She exercised before pregnancy. she can
probably continue to work out at the same level
while she is pregnant — as long as she is feeling
comfortable and her health care provider says
it's OK.
Activities to approach with care

If she is not sure whether a particular activity is

safe during pregnancy, she must check with her
:health care provider. Also, consider avoiding
• Any exercises that force her to lie flat on her
back after her first trimester
• Scuba diving
• Contact sports, such as ice hockey, soccer and
basketball
• Activities that pose a high risk of falling — such
as downhill skiing, gymnastics, water skiing,
surfing and horseback riding
• Exercise at high altitude
If she do exercise at high altitude, she must make
sure she know the signs of altitude sickness, such
as headache or insomnia.
Staying motivated

pregnant woman is more likely to stick with an

exercise plan if it involves activities she enjoy and
fits into her daily schedule. She must consider
these simple tips:
• Starting small. she don't need to join a gym or
wear expensive workout clothes to get in shape.
Just get moving. Trying a daily walk through her
neighborhood. Taking the stairs instead of the
elevator.
• Finding a partner. Exercise can be more
interesting if she use the time to chat with a
friend. Better yet, involve the whole family.
• Trying a class. Many fitness centers and hospitals
offer classes, such as prenatal yoga, designed for
pregnant women. Choosing one that fits her
interests and schedule.
• Getting creative. Don't limit herself. Consider
hiking, rowing or dancing.
• Giving herself permission to rest. her tolerance
for strenuous exercise will probably decrease as
her pregnancy progresses.
Listen to the body

As important as it is to exercise, it's also important

to watch for danger signs. If she have vaginal
bleeding, she must stop exercising and contact her
health care provider.
In addition, she must stop exercising if she have:
• Dizziness
• Headache
• Increased shortness of breath
• Chest pain
• Uneven or rapid heartbeat
• Uterine contractions that continue after rest
• Vaginal bleeding
• Fluid leaking or gushing from her vagina
• Decreased fetal movement
If her signs and symptoms continue after she stop
exercising, she has to contact her health care provider.
A healthy choice

Regular exercise can help pregnant woman cope

with the physical changes of pregnancy and build
stamina for the challenges ahead. If she haven't
been exercising regularly, she must use pregnancy
as her motivation to begin.
Questions
Exercise during pregnancy can help to delivery.

Exercise during pregnancy can prevent back pain.

Exercise during pregnancy can not reduce the risk of

gestational diabetes.

If pregnant woman has Vaginal bleeding should not to

do exercise.

moderate exercise is the best for pregnant woman.

Pregnant woman has to avoid dehydration during
exercise.

Walking is a anaerobic exercise.

If pregnant woman can not speak normally during

exercise that mean she pushing her self too hard.

If pregnant woman hasn't exercised before she

should start suddenly.
If pregnant woman has not health problem should
add exercise into her daily schedule.

The partner can not help pregnant woman to do

exercise.

If the fetal Decreased movement the pregnant

woman should stop exercise.