Stay Fit and Active during Pregnancy
Transcript
Title：Stay Fit and Active during Pregnancy
It is common for women to move less after pregnancy. They may be tired, worried about the impact on the fetus, or it is just their traditional practice. In fact, if you are healthy and without pregnancy complications, doing physical exercise is not only safe it also benefits your health.
Subheading: Benefits of physical activities to pregnant mothers
Physical activities prevent you from gaining too much weight during pregnancy, reduce back pain and lower your risks of having pregnancy related complications. Physical exercises also allow you to sleep better and improve your mood. It enhances your fitness level and helps you prepare for childbirth. Consult your doctor to confirm your suitability for physical activity.
Subheading : Which physical activities are suitable for pregnant women?
Subheading : Safe physical activities
Walking, brisk walking, working out on a stationary bike, swimming, water aerobics, muscle strengthening, yoga, dancing and pilates are all safe choices for pregnant mothers.
Subheading: Unsuitable physical activities
Pregnant mothers should avoid activities that are dangerous and those with a high risk of falling, or hitting the body or abdomen. After the 16th week of pregnancy, you should also avoid physical activities in a supine position. Pregnant mothers are encouraged to adapt the type and intensity of their activities with their physical changes throughout the pregnancy.
Subheading: How much physical exercise is needed?
Subheading: Exercise everyday
Pregnant mothers are recommended to have at least 30 minutes of moderate physical activity a day. For example, you can have three 10-minute sessions of continuous exercise. Try to be active on most days if not daily, and build up to at least 150 minutes of exercise a week. When you exercise, listen to your body. Avoid over exertion. A moderate level is adequate. While exercising, your breathe should be a bit faster than usual, but at a level where you can still comfortably talk. Exercise doesn't have to be highly strenuous to be beneficial. Pregnant women who are already active are encouraged to maintain their physical activity levels. However, they need to adapt the activity throughout their pregnancy. If you did not exercise regularly before pregnancy, begin with 5 to 10 minutes of daily activity and increase it gradually.
Subheading : What else should I pay attention to?
Avoid physical activities if you feel unwell. Always warm up before exercising and cool down afterwards. Wear loose and comfortable clothes for the activities. Exercise in a well-ventilated place. Drink plenty of water. It is also best to exercise with a partner. If you feel uncomfortable, stop exercising immediately and seek a doctor's advice.
Subheading: Physical activities are part of daily life
In daily life, pregnant mothers can walk more, climb stairs and do aerobics at home. Family members and friends can invite pregnant mothers to have a walk or do some physical activities. Let us all make physical activities a habit and build a vibrant family for the baby.
Produced by Family Health Service, Department of Health