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Changes: stretching of muscles softening of ligaments loosening of joints Etc. You can better adapt to these physiologic changes through regular exercise . Pregnancy exercise. Antenatal or prenatal exercise Post-natal exercise. Antenatal or prenatal exercise.
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Changes: • stretching of muscles • softening of ligaments • loosening of joints • Etc. • You can better adapt to these physiologic changes through regular exercise.
Pregnancyexercise • Antenatal or prenatal exercise • Post-natal exercise
Antenatal or prenatal exercise • Easier delivery and pregnancy • Less back pain • Reduced risk of stress • Improved circulation • Quicker recovery from delivery • Lower pregnancy weight gain
You shouldwait to startthis program until the second trimester (weeks 13 to 28) of pregnancy. • Starting the program beforethis time potentiallycanlead to birthdefects and other complications due to overheating. • Theseexercisesshouldbedoneregularly - at least three times eachweek. • The workoutintensityshouldbelight to moderate, and yourheart rate should not exceed140 beats per minute.
A safe type of exercise program for mostpregnantwomenincludes: • cardiovascular fitness, • muscle strengthening, • stretching,
Warming up • Slow walking or stationary bicycling for five to eight minutes • Gentle, sustained stretch to the point of mild tension. ► Do not stretch to the point of pain and do not stretch as far as you can go. Remember, your connective tissues, such as muscles and ligaments, are lax.
Cardiovascular exercise • Nonweight-bearing activities, such as stationary bicycling, swimming, and aquatic exercising. • Exercising in the water provides buoyancy, increases joint cushioning, and enhances heat dissipation. • Walking , such as jogging or low-impact aerobics.
General Guidelines • Continue her sport or exercise • Pay attention to any pain or fatigue • Regularexercise • Finish eating at least 1 to 11/2 hours before working • Drink water before, during and after exercise • Don't go on a calorie-restriction diet during pregnancy
Strengthening Developing muscle tone is important not only for looking and feeling good, these exercises build muscles that will help you through the birth process.
Exercising in water during pregnancy • Water exercise increases your fitness and endurance enabling you to cope better with the demands of pregnancy, labour and motherhood.
Exercising in water during pregnancy • Water’s own resistance and the use of aqua equipment strengthens and tones muscles. We emphasise exercises for the important deep abdominals and pelvic muscles. • Water’s buoyancy improve your flexibility. • Floating in water enhances relaxation.
Exercising in water during pregnancy • The ‘hydrostatic pressure’ of water assists your circulation, decreases swelling of the legs and helps varicose veins. • You are able to exercise comfortably during your entire pregnancy and right up to your delivery date. • It is a safe and effective way to exercise if you have back pain or pelvic joint problems.
