There was a time when pregnant women were encouraged to avoid physical activity.
Fortunately, attitudes about pregnancy have changed and medical experts now recommend regular physical activity as part of a healthy pregnancy.
If you've been inactive, start with mild activities like walking and swimming. Even five minutes a day will help. Gradually increase the time you're active to 30 minutes a session. Before starting a new physical activity program, you should talk to your doctor.
You should be able to carry on a normal conversation during physical activities. If you're feeling more tired than normal, take it easy and rest for a day.
Drink lots of water before, during and after physical activity to avoid overheating and dehydration. You should also refrain from being active outdoors on overly hot or humid days.
If you're already active, think about how you can modify or replace weight-bearing activities such as running, high-impact aerobics, hiking and tennis with low-impact activities such as walking and swimming as your pregnancy progresses.
Build physical activity into your daily routine. The type of activity you choose is up to you, as long as you feel comfortable doing it and your doctor says it's okay.
Physical activity can make you feel better and be beneficial for both you and your developing baby. The decision to be active during pregnancy may be the first step toward a longlasting healthy way of life for you and your family. Remember to speak with your doctor before you begin and start slowly.
If you were active regularly before becoming pregnant, continue your program and make changes as you need to. Talk to your doctor about your current routine to see if and when you may need to make any adjustments. Most importantly, listen to your body as it changes from one month to the next and only do what feels comfortable for you.
Weight training is generally safe as long as the resistance is light to moderate. Using heavier weights could put too much stress on muscles and ligaments. Proper controlled breathing is also very important. After your fourth month of pregnancy, experts suggest modifying exercises that require lying on your back so they are performed on your side, or while you are standing or sitting.
If you're really tired and you feel like stopping, then it's time to stop. If you still feel tired, give yourself a break for at least a day. Call your doctor if you have any of the following symptoms:
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