Guidelines for Exercise for health and beauty during Pregnancy

Exercise for health and beauty during Pregnancy

		Avoid saunas- Do not use hot tubs, steam rooms, saunas, or spas during
		pregnancy.

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Guidelines for Exercise during Pregnancy for health and beauty

		Exercise slowly- during cardiovascular exercise, exercise at a low to moderate
		intensity (55 to 70 percent of maximum heart rate).

		Avoid on back lying exercise- Avoid exercise in the supine position (lying on
		the back) after the fourth month of pregnancy.

		Avoid breath-holding exercises- Avoid exercises involving the holding of one’s
		breath during exertion, which can increase intra-abdominal pressure.

		Avoid exercise in hot weather- Sustained vigorous activity (20 to 30 minutes)
		increases body core temperature sooner. Pay attention to heat factors and avoid vigorous exercise in hot, humid weather.

		Drink water

		Hydration before, during and after exercise affects core body temperature.
		Drink plenty of water despite concern about urinary frequency.

		Walk and swim- Regular exercise, about three times a week is preferable to
		intermittent exertions. These workouts can consist of any low-impact activity, including walking, swimming and stationary cardiovascular equipment.

		Avoid jerks- Ballistic (bouncy or jerky) movements should be avoided.

		Exercise three to four times per week- It is recommended that you exercise
		three to four times per week.

		Decrease your work load- Pregnancy is a time to maintain fitness, not strive
		for dramatic improvements. As body weight increases workload will normally decrease.

		Warm up- Always takes time to warm up for eight to twelve minutes and to
		cool down later. Try to strengthen the muscles that becomes overstretched due to pregnancy- the abdominal, pelvic floor and upper back muscles, as well as the muscles that become shortened- the back and the chest. Good stretches to try are on the pelvic tilt. During pregnancy, hormonal changes in the body make muscles, joints and connective tissue more susceptible to strain and injury.

		Wear light clothes- You should wear lightweight, nonrestrictive clothing. You
		may be more comfortable in loose pants and T-shirts than in tights and leotards. All comfortable, breathable attire is acceptable as long as a support bra and proper shoes with arch support are worn.