Exercise Guidelines:
- You should have clearance from your doctor before you start exercising.
- If you are not used to vigorous exercise, pregnancy is not the time to start.
- During the second and third trimester, gradually reduce the intensity, frequency, and duration of the exercise that you are used to.
- Do not exercise when the temperature and humidity is high. When exercising outdoors, choose the coolest times of the day. As much as possible, choose air-conditioned facilities when exercising indoors.
- Walk on flat, even surfaces.
- Wear good quality supportive shoes when exercising.
- Make sure to have long (at least ten minutes) warm-ups and cool-downs.
- Use the Ratings of Perceived Exertion rather than heart rate monitoring which is not accurate during pregnancy.
- Exercise at a comfortable intensity.
- Eat a small snack before exercise to avoid low blood sugars.
- Drink plenty of water before, during, and after exercise.
- Avoid overstretching.
- Avoid lying down in a supine (face up) position for longer than five minutes after the fourth month of pregnancy.
- Should you experience any of the following symptoms, stop exercising and consult your doctor immediately:
- vaginal bleeding
- severe fatigue
- joint pain
- irregular heart beat
- dizziness
EXERCISE RECOMMENDATIONS:
TYPE OF EXERCISE:
Low impact exercise like low impact aerobic classes, walking, stationary cycling, swimming, or aqua aerobics.
EXERCISE INTENSITY:
Low to moderate intensity.
EXERCISE FREQUENCY:
Three to five times a week.
EXERCISE DURATION:
Long warm-ups and cool-downs (ten minutes or longer). The exercise proper session should not be longer than 30 to 45 minutes.
