SAFE EXERCISE TIPS DURING PREGNANCY

Check with your doctor before starting an exercise program to make sure the activities you participate in ate still safe for you.

Exercise regularly

· Stay committed to keeping fit, do your exercises regularly.

· Engage in 30 minutes or more of moderate exercise daily.

Skip outdoor activities when it's hot and humid

· Take it easy when the sun is blazing hot and the air is humid, it makes you prone to overheating which may harm your baby.

· Exercise indoors in a well­-ventilated room.

Wear loose-fitting, breathable clothing and supportive shoes

· Wear cotton stretchable or loose comfortable clothes.

· Wear good support bra

· Wear sports shoes of right size.

Drink lots of water before, during, and after exercising

· You can get dehydrated if you don't drink plenty of fluids

· Drink about two glasses of water two hours before you begin exercising.

· Drink 150 to 300 mls every 15 to 20 minutes during your workout.

Keep moving

· Standing motionless for prolonged stretches can decrease blood flow to the uterus and cause blood to pool in your legs, making you dizzy.

· Keep moving by switching positions or walking in place.

Avoid overdoing it

· Don't go for the burn and don't exercise to exhaustion.

· You should generally stick to 60 percent of your maximum heart rate while pregnant.

· A good rule of thumb: Slow down if you can't comfortably carry on a conversation.

· Listen to your body. When something hurts, something's wrong, so stop.

Get Up From The Floor Slowly And Carefully

· Your center of gravity shifts during pregnancy.

· That's why you should take great care when you change positions.

· Getting up quickly can make you dizzy, and cause you to lose your footing and fall.

---