Physical Exercises for Pregnant Women

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a presentation of
physical rehabilitation
and sport mediciene
topic:-
PHYSICAL exercises for pregnant women
by
SHANKAR LAL JAT
group:-Ma1501o
teacher:-liudmila vladimirovna
mel'nichenko

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PHYSICAL exercises for pregnant women
Maintaining a regular exerciseroutine
throughout pregnancycan help stay healthy and feel
best.
Regular exercise during pregnancy can improve
posture and decrease some common discomforts
such as backaches and fatigue.
There is evidence that physical activity may
prevent gestational diabetes(diabetes that develops
during pregnancy), relieve stress, and build more
stamina needed for labor and delivery.
If physically active before pregnancy, should be able
to continue activity in moderation. Don't try to
exercise at former level; instead, do what's most
comfortable for now. Low impact aerobics are
encouraged versus high impact.
The pregnant competitive athlete should be closely
followed by an obstetrician.
If any pregnant women have never exercised
regularly before, can safely begin an exercise
program during pregnancy after consulting with
her health care provider, but do not try a new,
strenuous activity.
Walking is considered safe to initiate when
pregnant.

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Who Should Not Exercise During Pregnancy:-
If any pregnant women have a medical problem,
such as asthma, heart disease, or diabetes, exercise
may not be advisable.
Exercise may also be harmful if they have a
pregnancy-related condition such as:
 Bleeding or spotting
 Low placenta
 Threatened or recurrent miscarriage
 Previous premature births or history of early
labor
 Weak cervix
What Exercises Are Safe During Pregnancy
Most exercises are safe to perform during
pregnancy, as long as you exercise with caution and
do not overdo it.
The safest and most productive activities
are swimming, brisk walking, indoor stationary
cycling, step or elliptical machines, and low-impact
aerobics (taught by a certified aerobics instructor).
These activities carry little risk of injury, benefit
your entire body, and can be continued until birth.
Walking
One of the best cardiovascular exercises for pregnant women,
walking keeps you fit without jarring your knees and ankles. It is

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safe throughout the nine months of pregnancy and can be built
into your dayto-day schedule.
Jogging - Running
 Going for a jog is the quickest and most efficient way to
work heart and body. Tailor it to schedule --running 15
minutes one day when that's all fit in and 30 the next when
have the time.

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Swimming
Healthcare providers and fitness experts hail swimming as
the best and safest exercise for pregnant women. Swimming
is ideal because it exercises both large muscle groups (arms
and legs), provides good cardiovascular benefits, and allows
pregnant women to feel weightless despite the extra weight
of pregnancy.

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Aquanatal classes
Many women find aquanatal classes enjoyable during
pregnancy.
Exercising while standing in water is gentle on joints and
can help lessen swelling in legs, which is a common
symptom in late pregnancy.
Yoga and stretching
Yoga and stretching can help maintain muscle tone and
keep she flexible with little if any impact on her joints.
However, she may have to augment a yoga regime by
walking a few times a week to give her heart a workout.
Be careful not to overdo the stretching. She will be more
supple as a result of the effects of relaxin, which causes your
ligaments to be more pliable.

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Don't hold the stretches
for too long or try to develop her flexibility too much.
Pilates
Pilates is a form of exercise which combines flexibility and
strength training with body awareness, breathing and

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relaxation. The exercises are based on certain movement
patterns performed with your tummy and pelvic floor
muscules
-- known in Pilates as the "stable core" or base. These
muscles are also known as deep stabilizing muscles.
Because Pilates targets the tummy and pelvic floor muscles
and these muscles can weaken during pregnancy, Pilates
exercises can be useful.
Low-impact aerobics
One good thing about an aerobics class is that it's a
consistent time slot when she'll get some exercise. If she
sign up for a class specifically designed for pregnant
women, she'll get to enjoy the camaraderie of others just
like her, and can feel reassured that each movement has
been deemed safe for her and the baby.

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Contraindications to Exercise
There are certain exercises and activities that can
be harmful if performed during pregnancy.
They include:
 Holding your breath during any activity.
 Activities where falling is likely (such as skiing
and horseback riding).
 Contact sports such as softball, football,
basketball, and volleyball.
 Any exercise that may cause even mild
abdominal trauma such as activities that include
jarring motions or rapid changes in direction.

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 Activities that require extensive jumping,
hopping, skipping, bouncing, or running.
 Deep knee bends, full sit-ups, double leg raises,
and straight-leg toe touches.
 Bouncing while stretching.
 Waist-twisting movements while standing.
 Heavy exercise spurts followed by long periods
of no activity.
 Exercise in hot, humid weather.
Recommendations of exercise during pregnancy
For total fitness, a pregnancy exercise program
should strengthen and condition her muscles.
Always begin by warming up for five minutes
and stretching for five minutes.
Include at least fifteen minutes of cardiovascular
activity. Measure your heart rate at times of peak
activity.
Follow aerobic activity with five to ten minutes of
gradually slower exercise that ends with gentle
stretching.
Here are some basic exercise guidelines for
pregnant women:
 Wear loose fitting, comfortable clothes as well
as a good support bra.

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 Choose shoes that are designed for the type of
exercise you do. Proper shoes are your best
protection against injury.
 Exercise on a flat, level surface to prevent
injury.
 Consume enough calories to meet the needs of
your pregnancy (300 more calories per day than
before you were pregnant) as well as your
exercise program.
 Finish eating at least one hour before
exercising.
 Drink water before, during, and after your
workout.
 After doing floor exercises, get up slowly and
gradually to prevent dizziness.
 Never exercise to the point of exhaustion. If you
cannot talk normally while exercising, you are
probably over-exerting yourself and should slow
down your activity.
What Pregnancy Changes May Affect Exercise
Physical changes during pregnancy create extra
demands on her body. Keeping in mind the changes
listed below, remember that you need to listen to
her body and adjust her activities or exercise
routine as necessary.
 Her developing baby and other internal changes
require more oxygen and energy.

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 Hormones produced during pregnancy cause the
ligaments that support your joints to stretch,
increasing the risk of injury.
 The extra weight and the uneven distribution of
her weight shift your center of gravity. The
extra weight also puts stress on joints and
muscles in the lower back and pelvic area and
makes it easier for she to lose her balance.
Warning for Pregnant Women
Stop exercising and consult your health care
provider if she:
 Feel chest pain.
 Have abdominal pain, pelvic pain, or persistent
contractions.
 Have a headache.
 Notice an absence or decrease in fetal
movement.
 Feel faint, dizzy, nauseous, or light-headed.
 Feel cold or clammy.
 Have vaginal bleeding.
 Have a sudden gush of fluid from the vagina or
a trickle of fluid that leaks steadily.
 Notice an irregular or rapid heartbeat.
 Have sudden swelling in your ankles, hands,
face, or calf pain.
 Are short of breath.
 Have difficulty walking.

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 Have muscle weakness.
How Soon Can I Exercise After Delivery
It is best to ask her health care provider how soon
she can begin her exercise routine after delivering
her baby.
Although she may be eager to get in shape quickly,
return to her pre-pregnancy fitness routines
gradually.
Follow her health care provider's exercise
recommendations.
Most women can safely perform a low-impact
activity one to two weeks after a vaginal birth (or
three to four weeks after a cesarean birth).
Do about half of her normal floor exercises and
don't try to overdo it.