Antenatal Exercise (孕妇运动)

Exercise is important during pregnancy to promote physical and emotional wellbeing.
Regular exercise will improve blood circulation through the placenta and promote growth of the baby.
However, the pregnant ladies need to follow the safety guidelines to avoid unneccessary physical injury related to exercise.


Guidelines to ensure safety and well-being during pregnancy with your exercise program


Things To Do's



1) If you have been following a regular exercises program before your pregnancy, maintain that program to some degree throughout your pregnancy.

2) Exercises does not increase your risk for miscarriage

3) If you are a beginner, you should start very slowly and be careful not to over exert yourself.

4) Listen to your body signal for the level of exercises performed - the competitive element must be avoided.

5) Regular exercises sessions - at least 3 times per week - are safer than intermittent bursts of activity

6) Careful 'warm - up' should precede vigorous exercises which must be followed by -cooling-down' or gradual decline in activity.


7) Drink plenty of water and take frequent break.


8) Eat healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.




Things To Avoid


1) Avoid jerky, bouncing, ballistic movement and activities.

2) Never exercises to the point of exhaustion or breathlessness. This is a sign of your body and your baby cannot get the oxygen supply needed.

3) Avoid exercise in extremely hot weather. Mother heart rate should not exceed 140 beats per minute and vigorous exercises should not be longer than 15 minutes.

4) Avoid rocky terrain or unstable ground when running or cycling.

5) Avoid contact sport (hockey, netball, volleyball).

6) Avoid lifting weights above your head and using weights that strain the lower back muscles.

7) Do not over bend any joints.

8) Stop exercises immediately if you experiences symptoms such as: chest pain, vaginal bleeding or uterine contraction, or if your membrane rupture, blurred vision, dizziness, fainting, irregular heart beats, increase swelling in your hand, feet and ankles, and Sudden change in body temperature.

9) During second and third trimesters, avoid exercises that involve lying flat on your back as this decreases blood flow to your womb.