PREGNANCY EXERCISE AND MASSAGE (RULES AND REGULATIONS)

Exercise can play an important role in health and well being during and after pregnancy. Women who exercise during pregnancy have reduced weight gain, more rapid weight loss. Some studies have shown faster labors and less induction of labor using drugs or epidurals. It also shows that, regular exercise during pregnancy can ease many of the common discomforts of pregnancy such as constipation, fatigue, leg swelling, backache, and varicose veins.

If you have been exercising regularly before you become pregnant, then it is easier for you to cope with it. But you may need to modify your activities now. Because pregnancy is a highly complex physiologic state; therefore precautions are needed to ensure that the exercise taken does not contribute to complication.

Before you start your exercising program, you may need to check if you had

i) Given birth to low birth weight babies.

ii) Experienced pre-term labor.

iii) Noticed vaginal bleeding.

iv) Felt contractions, or have other pregnancy related complication.

pregnancy exercise book

If you have a history of medical problems such as: thyroid disease, severe anemia, diabetes, high blood pressure, heart problems, it is advised that you consult your doctor first before you started your pregnancy exercise plan.

There are several rules that you have to follow to ensure the safety and well-being of you and your baby.

Regular exercise, at least 3 times a week. If you have just started your exercise program, do start slowly and be careful not to over exert yourself.
Always wear comfortable exercise footwear that gives strong ankle and arch support.
Avoid continuing exercising if you feel exhausted, dizzy, breathless or light headed. This is the sign of lack of oxygen for you and your baby.
Drinks lot of water during pregnancy.
Avoid doing exercise during hot weather. If you get overheated, your internal body temperature may go up, endangering the fetus.
Avoid unstable ground and rocky terrain during your exercises.
During second and third trimester, avoid doing any exercises that require the lying on your back. This will cause your blood pressure to go down.
Include relaxation and stretching both before and after you exercise.
Do include a few breaks during exercises.
Avoid exercises that may cause trauma to the abdomen.
Since exercising needs a lot of energy (calories), eat plenty of fruits, vegetables, food with carbohydrates.