Posted by: Philna | 2008/06/11

Pregnancy excercise plan


I am almost 18 weeks pregnant and wondering what excercise i should be doing at gym. Currently i walk on the treadmill 20 mins 3 x per week keeping heart rate under 125bpm. I do stretches and light weight arm excercises and dead lifts. What else can i do for some variation?

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Our expert says:
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Dear Philna
During pregnancy, your ligaments are more pliable and your blood volume and cardiovascular output changes due to hormonal changes. It is very important to stretch and warm - up before exercising when you are pregnant. Avoid any exercises that would cause bouncing or over stretching of ligaments, as well as any exercises that would be very streneous to your lower back or abdomen. Ensure that you wait at least 1-1,5 hours after eating and do some cooling down exercise afterwards. The American College of Obstetricians and Gynecologists recommends at least 30 minutes of moderate physical activity 3 times per week. You can do brisk walking, cycling on a stationary bicycle, or water aerobics.

You can look at this website for strength training:
Also look at
Dr Bets

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