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05 January, 2021

Precautions to take for safe cardio during pregnancy

Exercise is a boon during pregnancy and is highly recommended and important for the healthy mother and baby. Different types of exercises can be performed during pregnancy: yoga, breathing exercises, aerobics, and kegel exercises. But, cardio has got tremendous benefits when it comes to maintaining weight and cholesterol levels. 

However, cardio during pregnancy is not always suggested. It is strenuous and requires proper guidance. Appropriate safety measures need to be taken while practicing cardio at home. Here are the quick precautions to take for safe cardio during pregnancy. 

  1. Take instructions from your doctor 

    The foremost thing you need to ensure is checking with your doctor. Although cardio is good for you during pregnancy, it depends on your health conditions. There might be cases where the doctor would suggest not to take cardio. So check with your doctor before you finalize your pregnancy exercise routine. Check the limits and the extent to which you can extend your exercise routine.

  2. Set easy and reasonable goals 

    Go easy on yourself. The exercise you are doing is for a healthy pregnancy. So do not push yourself with tougher challenges. Set reasonable and easy goals for yourself. If you are new to exercising or cardio, then start with easy tasks like brisk walking, slow stationary bike etc. Do not pull yourself towards higher targets. 

  3. Take enough time to warm up and cool down 

    In usual times, your body might need little time for warm-up and cool down before and after the exercise. But, during pregnancy, take enough time to warm yourself up and cool down. Rushing yourself might tire up your body with all the new changes occurring already. 

  4. Take the support of a thing or person 

    Cardio exercises can be simple, like just a brisk walk, swimming, biking or stationary bikes, but having support with you will significantly help. Especially during the third trimester, having a person by your side while exercising will be a lot more comfortable. It can be simply a pillow, but even the support that adjusts to your body is greater. 

  5. Stop it when you feel off 

    Know when you need to pull it off. Pregnancy itself is tiring, so do not push it too high. Stop the exercise or cardio if you feel any of the following, 

    • Bleeding from the vagina
    • Feeling dizzy or faint
    • Chest pain or Headache
    • Muscle weakness
    • Calf pain or swelling
    • Painful contractions of the uterus
    • Fluid leaking from the vagina

    Listening to your body is a must for workouts during pregnancy. You can limit or challenge yourself based on your body adaptability. DO follow the above precautions and clarify with your doctor before you finalize your exercise routine during pregnancy. 

*Information shared here is for general purpose. Please take doctors’ advice before taking any decision. 

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