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Which types of fitness activities are approved?

Some types of exercise may do you and your baby more harm than good. The following are considered safe choices for pregnant women:

• Walking
• Swimming
• Riding a stationary bike
• Participating in a prenatal class that emphasizes stretching, and low impact aerobics

On the other hand, the following are not advisable:

• Contact sports such as volleyball, football, basketball
• High impact, weight bearing sports such as running or jogging
• Floor exercises that could leave you vulnerable to injury such as full sit-ups, double leg raises and straight-leg raises

Some tips on helping you get started on a prenatal fitness program:

• Always consult your doctor before you embark on a regime

• Be aware that your body changes during pregnancy making you vulnerable to injury

• Start slowly and pay attention to body's signals. If you are huffing and puffing slow down. Gradually increase the duration as your body picks up on strength and endurance.

• Aim to exercise 20-30 minutes at least 3 times a week (if you are a candidate of morning sickness, exercise will be the last thing on your mind. Go easy on yourself and wait to work out when you feel up to it)

• Drink plenty of fluids to prevent dehydration and overheating. Limit strenuous exercise to 30 minutes and skip the hot tub or sauna

• Ensure your workout includes both a warm-up and a cool-down

• Wear a bra that provides adequate support. Your breasts are larger and heavier now and the ligaments that support breast tissue can be permanently damaged if they become overstretched

• If your feel that exercising on your back makes you feel light-headed or nauseated, then avoid this position

• Make sure your workout includes the four most vital prenatal exercises: squatting, pelvic tilting or rocking, abdominal curl-ups and pelvic floor exercises called Kegels

• Remember pregnancy alters your centre of gravity so it may be easier for you to lose your balance

• Never exercise to the point of exhaustion

• Stop exercising immediately if you experience vaginal bleeding or uterine contractions, or if your membranes rupture

• Avoid increasing the intensity, duration, or frequency of your workouts at any point after week 28. Fetal demands for oxygen and nutrition are at their peak during the final trimester, so it is advisable to go easy on the fitness front.
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Disclaimer: Information contained on this Web site is intended solely to make available general summarized information to the public. It should not be substituted for medical advice. It is your responsibility to consult with your pediatrician and/or health care provider before acting on any advice on this web site. While OEM endeavors to provide up-to-date and accurate information, it is not liable for any advice whatsoever rendered nor is it liable for the completeness or timeliness of any information on this site.
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