No exercise programme should be started until you have gained your obstetrician’s approval.
Avoid any new or overly strenuous exercises for the first 12 weeks of pregnancy.
Regular exercise (at least three times per week) is preferable to intermittent activity.
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Vigorous exercise, jerky or bouncy motions should be avoided. Exercise on a wooden floor or a tightly carpeted surface.
Deep flexion or extension of joints should be avoided due to the relaxation of connective tissue and ligaments.
Vigorous exercise should be preceded by a five-minute warm-up, such as slow walking, and should not be performed when the mom-to-be is ill, or during hot, humid weather.
Strenuous exercise should be followed by a period of gradually declining activity that includes gentle stretching.
Maternal heart rate should not exceed a maximum of 120 beats per minute. (There are reports of pregnant, high-level competitive athletes who approached and even exceeded the recommended maximum heart rate without any apparent harmful effects on the foetus, but this should not be done without prior discussions with your obstetrician).
Care should be taken to rise gradually from the floor to avoid an episode of dizziness (from low blood pressure) related to changes in position. Some form of activity involving the legs should be continued for a brief period.
Make sure that you do not hold your breath while exercising.
Liquids should be taken liberally before and after exercise to prevent dehydration.
Women who have led sedentary lifestyles should begin with physical activity of very low intensity and advance activity levels very gradually.
Activity should be stopped and a care provider notified if any unusual symptoms appear.
Work at a comfortable pace in order not to increase your heart rate to a level where it could cause foetal distress.
Pressure from exercising, whilst lying on your back for too long, could cause discomfort for the mom and the baby.
After having amniocentesis, rest quietly for at least 24 hours and do not resume exercise for ten days.
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