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Exercise
Safely
Below is a
general list of Do's and Don'ts to help you exercise safely during
pregnancy. Also, be sure to review the recommendations of the
American
College of Obstetricians and Gynecologists and pace yourself
to limit the intensity
of your exercise.
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Exercise
Safety Do's and Don'ts
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- Do
join a prenatal exercise class. Even if you are an experienced
exerciser this can provide you with appropriate modifications
for pregnancy.
- Do
wear comfortable clothing.
- Do
drink cool water before, during and after exercising
- Do
choose seated exercises whenever possible.
- Do
decrease the amount of weight you lift. Avoid heavy weight
lifting since this can cause a quick increase in blood pressure.
- Do
learn the pelvic tilt exercise. This exercise strengthens
abdominal muscles and the muscles that support the lower
back.
- Do
pace yourself and avoid fatigue.
- Do
wear appropriate walking or running shoes with appropriate
support and comfort.
- Do
avoid any type of exercise involving a potential for abdominal
trauma.
- Do
check for separation of the abdominal muscles weekly.
- Do
begin and end each exercise session with five to ten minutes
of slow, gradual stretching.
- Do
decrease your exercise intensity as your pregnancy progresses
- Do
continue pre-pregnancy activities as long as it feels comfortable.
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- Don't continue
exercising if at anytime you develop any of the following symptoms:
| Breathlessness
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Muscle
weakness |
| Strain
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Dizziness
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| Nausea |
Headache
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| Chest
pain |
Bleeding
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Uterine
contractions,
which occur six or more times per hour.
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Stop
immediately. Talk with your doctor.
- Don't
overheat. Don't dress too warm.
- Don't
forget to drink plenty of water before, during and after
exercise. Dehydration can cause a decrease in the amount
of amniotic fluid or an increase in your body temperature.
- Don't
exercise to exhaustion. Stop exercising when fatigued.
- Don't
perform jerky, bouncy, or high-impact motions during pregnancy
since your ligaments are more relaxed which may increase
the risk of injury.
- Don't
exercise on your back after the first trimester since cardiac
output (blood flow) is reduced in this position.
- Don't
do exercises that require twisting, full sit-ups, toe touches,
body twists, side leg swings, or straight leg raises. These
movements compress down on the uterus.
- Don't
expose yourself to extremely hot water in whirlpools and
hot tubs or high temperatures in saunas
- Don't
overarch your back while exercising.
- Don't
forget to breathe while exercising; breathe continually
and exhale on exertion.
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Not all exercises or diets are
suitable for everyone. Before you begin this program, you should have
permission from your doctor to participate in vigorous exercise and change
of diet. If you feel discomfort or pain when you exercise, do not continue.
The instructions and advice presented are in no way intended as a substitute
for medical counseling. The creators, producers, participants and distributors
of this site disclaim any liability or loss in connection with the exercise
and advice provided here.
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