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| GUIDELINES FOR EXERCISE DURING PREGNANCY |
| - warming up and cooling down are very important, start slowly and build up to more demanding exercises, toward the end of a session, gradually slow down your pace, try working back through the exercises in the reverse order |
| - regular exercise (at least three times per week) is better for you than spurts of exercise followed by periods of inactivity |
| - check your pulse during peak activity and slow down if your heart rate is faster than a target range set by your health care provider, do not exceed 140 beats per minute, exercise that is too strenuous may speed the baby's heartbeat to a dangerous level, if you are able to carry on a conversation comfortably while exercising, your heart rate is probably with the recommended limits |
| - do not try to do too much, remember that the extra weight you are carrying will make you work harder as you exercise; stop immediately if you are tired, dizzy, or short of breath |
| - drink water before, during, and after exercise to prevent dehydration |
| - do not participate in sports or exercise in which you might fall or be bumped |
| - be very careful with your back; avoid positions and exercises that increase the bend in your back, as this puts extra stress on the stretched abdominal muscles and may compress spinal joints; deep knee bends, full situps, double leg raises, and straight leg toe touches may injure the tissues that connect your back joints and legs |
| - do not get overheated, avoid outdoor exercise in hot, humid weather; also, avoid hot tubs, whirlpools, and saunas |
| - do not exercise if you have an illness with a temperature of 100 degrees (37.8 degrees C) or higher |
| - avoid jerky, bouncy, or high impact motions that require jarring or rapid changes in direction, these may cause back, abdominal, pelvic, and leg pain, and could also cause you to lose your balance |
| - wear a well-fitting support bra to protect your enlarged breasts |
| Make exercise a part of your daily life. Daily tasks can double as exercise sessions if you do the following: |
| - tighten your abdominal muscles when you are standing or sitting |
| - squat when you lift anything, whether it is light or heavy |
| - rotate your feet and ankles anytime your feet are elevated |
| - check your posture each time you pass a mirror |
| WHEN SHOULD I STOP EXERCISING? |
| You should stop exercising and call your health care provider if you have any unusual symptoms, such as: |
| - pain, including pelvic pain |
| - bleeding |
| - faintness |
| - irregular heartbeat (skipped beats or very rapid beats) |
| - difficulty walking |
| Remember that it is very important to discuss your plans for exercise with your health care provider. If you are experiencing problems with yoru pregnancy, exercise is not advised. Talk to your health care provider if you have any questions. |
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