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WHAT TYPE OF EXERCISE CAN I DO?
The below information is sourced directly from the American College of Gynaecologists (ACOG) guidelines.
Most forms of exercise are safe during pregnancy. However, some types of exercise involve positions and movements that may be uncomfortable, tiring, or harmful for pregnant women. For instance, after the first trimester of pregnancy, women should not do exercises that require them to lie flat on their backs. Standing still for long periods of time also should be avoided as much as possible.
Exercise during pregnancy is most practical during the first 24 weeks. During the last 3 months, it can be difficult to do
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many exercises that once seemed easy. This is normal.
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If it has been some time since you've exercised, it is a good idea to start slowly. Begin with as little as 5 minutes of exercise a day and add 5 minutes each week until you can stay active for 30 minutes a day.
Certain sports are safe during pregnancy, even for beginners:
• Walking is a good exercise for anyone. Brisk walking gives a total body workout and is easy on the joints and muscles. If you were not active before getting pregnant, walking is a great way to start an exercise program.
• Swimming is great for your body because it works so many muscles. The water supports your weight so you avoid injury and muscle strain. It also helps you stay cool and helps prevent your legs from swelling.
• Cycling provides a good aerobic workout. However, your growing belly can affect your balance and make you more prone to falls. You may want to stick with stationary or recumbent biking later in pregnancy.
• Aerobics is a good way to keep your heart and lungs strong. There are even aerobics classes designed just for pregnant women. Low-impact and water aerobics also are good exercise.
Other exercises, if done in moderation, are safe for women who have done them for a while before pregnancy:
• Running. If you were a runner before you became pregnant, you often can keep running during pregnancy although you may have to modify your routine. Talk to your doctor about whether running during pregnancy is safe for you.
• Racquet sports. In some racquet sports, such as badminton, tennis, and racquetball, your changing balance may affect rapid movements. This can increase your risk of falling. You may want to avoid some racquet sports.
• Strength training will make your muscles stronger and may help prevent some of the aches and pains common in pregnancy.
Always ensure you obtain advice about exercise during your pregnancy from your doctor.
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