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BY DR. AMRINDER BAJAJ
HEAD OF THE DEPT (GYNAE & OBS) MAX HOSPITAL (PITAMPURA)

Staying active during pregnancy helps in improving the overall health and wellbeing. It also helps to build the strength and flexibility of muscles over the period of 9 months so that they perform optimally during labour and childbirth.

The idea behind exercising is to stay active. There are many options that you can choose from. These include: walking, swimming, stretching, yoga specific for pregnancy, breathing relaxation, pilates

Benefits of exercise during pregnancy:

• Exercise helps to increase muscle strength and decrease muscle tension
• It improves blood circulation
• Improves posture and helps relieve backache
• Helps in regulating  bowel movements
• Prevents wear and tear of joints by lubricating them
• Increases stamina and energy levels and fights fatigue
• Promotes sense of wellbeing by releasing endorphins- the feel good hormones
• Induces endurance and makes labour shorter and easier

Do’s and Don’ts

• Always consult a doctor before starting any activity.
• Start slowly and gradually increase the duration. You can start with 15- 30 minute  walk daily
• Wear comfortable clothes and footwear
• Warm up for 5 minutes before starting any activity and cool down for 5 minutes after you finish
• Drink plenty of water to avoid dehydration
• Do not exhaust yourself. Avoid high impact exercises
• Avoid exercises in very hot weather.
• Do not arch your back while exercising
• Avoid lying flat on your back in the last months of pregnancy

Stop exercising at once if you experience vaginal bleeding, unusual pain, dizziness or lightheadedness, unusual shortness of breath, chest pain, fluid leak from vagina, uterine contractions.