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Tips for safe and healthy fitness during Pregnancy

Tips for safe and healthy fitness during Pregnancy:

  • When you exercise, start slowly, progress gradually, and cool down slowly.

  • You should be able to talk while exercising. If not, you may be overdoing it.

  • Take frequent breaks.

  • Don't exercise on your back after the first trimester. This can put too much pressure on an important vein and limit blood flow to the baby.

  • Avoid jerky, bouncing, and high-impact movements. Connective tissues stretch much more easily during pregnancy. So these types of movements put you at risk of joint injury.

  • Be careful not to lose your balance. As your baby grows, your center of gravity shifts making you more prone to falls. For this reason, activities like jogging, using a bicycle, or playing racquet sports might be riskier as you near the third trimester.

  • Don't exercise at high altitudes (more than 6,000 feet). It can prevent your baby from getting enough oxygen.

  • Make sure you drink lots of fluids before, during, and after exercising.

  • Do not workout in extreme heat or humidity.

  • If you feel uncomfortable, short of breath, or tired, take a break and take it easier when you exercise again.


Stop exercising and call your doctor as soon as possible if you have any of the following:

  • Dizziness

  • Headache

  • Chest pain

  • Calf pain or swelling

  • Abdominal pain

  • Blurred vision

  • Fluid leaking from the vagina

  • Vaginal bleeding

  • Less fetal movement

  • Contractions


Remember, it's crucial to consult with your healthcare provider before starting or continuing an exercise routine during pregnancy. They can provide personalized advice based on your medical history and individual needs.

Stay active, stay safe, and enjoy the many benefits that fitness can bring to both you and your growing baby!

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