is important for pregnant women to be fit and to some exercises
during pregnancy because the more active and fit you are during
pregnancy, the easier it will be for you to adapt to your
changing shape and weight gain. It will also help you cope
with labour and get back to your shape after delivery. Therefore
it is advisable to keep up your normal daily physical activity
or exercise for as long as you feel comfortable. However do
not do any strenuous exercise and do not exhaust yourself.
for a fitter pregnancy:
Every pregnant should try these exercises as they will strengthen
joints and muscles, improve circulation, ease backache and
make you feel good and free.
Strengthening Exercises: Go down in a box position
i.e., on all fours, with knees under hips, hands under shoulder
and keep your back straight. Pull in the abdominals and
raise the back up toward the ceiling in an arc position,
curling the trunk and relax the head gently downwards. Hold
for a few seconds and return to the original position. Breathe
normally and do this exercise 10 times.
Floor exercise: This exercise helps strengthen the
muscles of the pelvic floor which come under great strain
during pregnancy and as a result of weak pelvic floor muscles
you may leak urine when you cough or sneeze during pregnancy.
While doing this exercise close up your back passage trying
to prevent a bowel movement and at the same time draw in
your vagina and your urethra as if to stop the flow of urine.
Hold it for a few seconds. Repeat this exercise in a set
of 5, ten times a day.
Exercise: These exercises reduce swelling of your
ankle and feet by improving blood circulation and prevent
cramps in the calf muscles. Sit down and keep your legs
straight. Then bend and stretch your foot vigorously up
and down for 20 times. Rotate your foot 10 times one way
and 10 times the other.
1. If you were inactive and did no sort of exercise before
pregnancy do not all of a sudden start any kind of strenuous
exercise as it will be harmful for your body.
2. Avoid doing vigorous exercise during hot weather.
3. If you go to yoga or other exercise classes make sure that
your instructor knows about it and is qualified to know which
exercises are for you to do and which you should avoid.
4. Try to be as active as possible during your pregnancy but
don't overdo it. Exercise as much as your body can take it.
5. Drink plenty of
water and fluids.
6. Always protect your back when you sit. Sit straight with
your bottom against the back of your chair with pillows properly
tucked in behind the waist.