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How to keep fit and healthy during pregnancy ?

Whether you started your pregnancy as a jock or a couch potato, there are reasons (and ways) to work a workout into your daily schedule — and there are big payoffs if you do. Exercise can help fight fatigue and slow down those roller coaster emotions by releasing endorphins.

Best Exercises for Pregnant Women :
– Aerobic Exercise : The most comfortable exercises are those that don’t require your body to bear extra weight. Aerobic exercise involves rhythmic, repetitive activities that demand increased oxygen to the muscles. Aerobics include walking, jogging, bicycling, and swimming. This type of exercise stimulates the heart, lungs and muscles causing overall body changes. It allows your body to process and utilize oxygen and improves circulation.
– Flexibility exercises during pregnancy: Stretching (simple stretches, yoga, Pilates) is a pregnant woman’s best friend, easing leg cramps, back strain, and sore shoulders. But stretch with caution — because of the increased relaxation of ligaments during pregnancy, you will need to be careful — those relaxed joints can trick you into straining a muscle.
– Strength training during pregnancy : Lifting weights strengthens muscles and bones. While weight training is fine for pregnant women, you may need to scale back the amount of weight you’ve been lifting, and increase the number of repetitions.
– Yoga : The benefit of yoga is that it emphasizes breathing, relaxation, posture and body awareness, all of which make you better prepared to deal with the challenges of pregnancy and birth.

Stop the activity and seek medical attention if any of the following symptoms occur during exercise:
# blood or fluid coming from your vagina
# sudden or severe abdominal or vaginal pain
# contractions that go on for 30 minutes after you stop exercising
# chest pain
# shortness of breath
# headache that is severe or won’t go away
# dizziness
# dim or blurry vision

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