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Working out during pregnancy is good for both the mom and the baby. It can help prevent back pain and other discomforts, help you sleep better, maintain stamina and muscle strength. It can also reduce the risk of gestational diabetes and pregnancy-related high blood pressure.
American College of Obstetrics and Gynecology recommends 30 minutes of moderate exercise per day on most if not all days of the week, unless you have a medical or obstetric complication. A combination of moderate cardiovascular workout and appropriate strength exercises is recommended.
Vaginal bleeding, cervical problems, high risk pregnancy, risk factor for preterm labor, some forms of heart and lung disease, pregnancy-related high blood pressure. Please consult with your physician before starting this or any exercise program during pregnancy.
Wear comfortable clothes, supported bra, drink water before, during and after the workout, consume enough calories to meet the needs of the pregnancy, 300 calories extra during pregnancy plus additional calories to fuel exercise program. Do not over-exert yourself and listen to your body.
Core activation exercises and pelvic floor exercises (Kegel exercises) could be done as soon as a few days after delivery and a light exercise routine can start 6-8 weeks (C-section 8-10 weeks) after delivery. Please consult with your physician if you had a C-section, extensive vaginal repair or complicated birth before starting the exercise routine.
Exercising during breastfeeding isn’t thought to have any negative effects on the milk volume or compositions. However, some research has shown that lactic acid can produce a sour taste that the baby might not like.
Make sure you have a good supportive bra, drink plenty of water before, during and after workout.