Ex­er­cis­ing Safely DUR­ING PREG­NANCY

People (South Africa) - - Body News -

A MOTHER’S chang­ing weight dur­ing preg­nancy al­ters the cen­tre of grav­ity, putting ex­tra strain on the joints and mus­cles in the lower back and the pelvis and in­creas­ing the chance of los­ing bal­ance. We’ve told you how im­por­tant ex­er­cise is dur­ing preg­nancy, but be­ing safe while train­ing is your main pri­or­ity. Here are some safety tips for those 40 weeks.

 Be­gin by warm­ing up for five min­utes and stretch­ing for five min­utes.

 Fin­ish with five to 10 min­utes of grad­u­ally slower ex­er­cise that ends with gen­tle stretch­ing.

 Al­ways wear loose-fit­ting clothes and a good sup­port bra.

 Ex­er­cise on a flat sur­face.

 Wear sup­port­ive shoes.

 Stay hy­drated be­fore, dur­ing and af­ter your work­out.

 Get up slowly and grad­u­ally to avoid dizzi­ness.

 Avoid over­heat­ing and ex­er­cis­ing in high hu­mid­ity.

 Avoid heavy weightlift­ing and ac­tiv­i­ties that re­quire strain­ing.

 Avoid ac­tiv­i­ties that in­crease the risk of ab­dom­i­nal trauma.

 Never ex­er­cise to the point of ex­haus­tion.

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