Exercises to do during pregnancy
First and foremost, get permission from your doctor before starting any exercise programme.
You will not realise when your first trimester will end. If your pregnancy is healthy, now is the time to start with these exercises.
Exercise after 1 and half hour of taking food.
Exercises during the 2nd trimester (4-6 months)
1. Butterfly. Do it slowly—30–50 times.
2. Side stretch.
3. Walk for 30–40 minutes every day, and wear your shoes.
4. Practise yoga to be flexible and reduce stress. Don’t put stress on your abdomen.
5. Squats to strengthen leg muscles, as long as you are comfortable.
Exercises during the third trimester prepare women for labour and a safe delivery. If you haven’t exercised during these months, your core muscles will be weak as they are accommodating the baby.
Exercises during the 3rd trimester (7-9 months)
1. Cat-cow pose helps relieve lower back pain.2. Pelvic floor exercises: increasing stress on pelvic floor muscles stretches them.
3. Continue with walking, squats, and yoga.
Precautions to take while doing exercises
1. Avoid high-impact exercises like jumping.
2. Avoid the exercises that require you to lie flat on your back and stomach.
3. Avoid exercises that require you to stand in one pose for too long.
4. Skip the exercises if you have heart disease, multiple pregnancies, lung disease, bleeding during pregnancy, or an incompetent cervix.
Warning ,stop doing exercises and contact your doctor immediately if:
• You feel pain in the chest.
• Rapid heartbeat
• Feeling dizzy and nauseous
• Leaking amniotic fluid
• Shortness of breath
• Vaginally bleeding
• Intense abdominal and calf pain
• severe headache and swelling in the leg
TIPS:-
• Always keep a water bottle handy to stay hydrated.
• Eat healthy snacks after exercising, like apples.
• Do light exercises.
HAVE A HAPPY DELIVERY
