Exercises and Hygiene during Pregnancy

• Regular exercise can improve posture and decrease discomforts like backaches and fatigue.
• A pregnant woman feels that she loses control over her body as her sense of balance shifts.
• Benefits of exercise during pregnancy include:

  Strengthens and tones muscles

  Body works more efficiently

  Relieves pain

  Shortens labor when doing aerobic exercises.

  Regains body shape more easily after birth
• A pregnant woman should ask a professional before exercising.
• A pregnant woman is not advised to exercise when she has a high-risk condition or medical problems like:

  Asthma

  Heart diseases

  Diabetes
• A pregnant woman is also not advised to exercise when she has pregnancy-related conditions such as:

  Bleeding or spotting

  Dilated or weak cervix

  Low placenta

  Threatened or recurrent miscarriage

  Previous premature births

  Rapture of water bag
• Reminders when exercising while pregnant:

  Set a time and place that fits schedule

  Exercise on padded carpet or mat

  Have room where you can move freely

  Wear loose clothing or leotard

  Wear support bra and rubber-soled shoes
• 3 workouts for mothers include:

  Pelvic tilt

  Leg lift

  Neck roll
• Kneel down on all fours and the back is straight, not swayed, and parallel to the floor when doing pelvic tilt.
• Lie on the side with the bottom leg bent and relaxed and rest your head on your arm when doing leg lift.
• Sit with legs crossed, tip your chin down toward your chest then bring it around when doing neck roll.
• Personal hygiene and appropriate grooming helps maintain health and keeps a pregnant woman attractive.
• Personal hygiene and appropriate grooming are also good for emotional and mental health.
• Pregnant women should wear appropriate clothes and footwear such as low-heeled shoes and sandals.
• 5 personal hygiene of pregnant women include:

  Daily bath

  Care of breasts

  Daily bowel movement

  Prompt urination

  Brush teeth 3 times a day
• A daily bath should not be too cold or too hot for comfort.
• Breasts should be washed with mild soap and water daily.
• If nipples are hard and cracked, apply oil.
• For small and inverted nipples, stretch them by drawing them out gently for 5-10 minutes daily after taking a bath.
• Wear well-fitted brassieres to support breasts.
• Regular bowel movement prevents constipation that may lead to hemorrhagic or painful bleeding in the tissues of the anus.
• Do not postpone urination. It is normal to have regular urinations as the womb is enlarged and pressed on to the bladder.
• Massage gums after brushing teeth by moving your forefinger on your gums. Consult a dentist for bleeding gums and decayed teeth.
• Physical activity may prevent gestational diabetes.
• Gestational diabetes is a type of diabetes that develops during pregnancy.
• Jogging must be avoided when you have a history of premature births and miscarriage.
• Pregnant women should ask healthcare professionals before exercising.
• Women with heart problems, high blood pressure, diabetes, or circulatory disorders need individually assigned programs.
• Aerobic exercise program may start after first trimester.
• Swimming, brisk walking, indoor stationary cycling, and low-impact aerobics are the most productive and safest exercises. They may be continued until birth and carry low risk of injury and beneficial to the whole body.
• Jogging is done in moderation, in short distance, and reduced speed.
• Tennis is safe but the changes in balance during pregnancy may affect rapid movements.
• Sample workouts begin with 3 to 5 repetitions until 10.
• Pelvic tilt strengthen abdominal muscles, relieve backache, and improve posture.
• When doing pelvic tilt, avoid swaying the back as it puts too much pressure on the lower back.
• Leg lift strengthens and firms hip and buttock muscles and stretch hip muscle that is shortened in pregnancy.
• Don't do leg lift when you have sciatica or when your leg hurts when lifted.
• Neck roll helps relax tight neck muscles, reduce upper backache, and improve posture.
• Don't tip your head too back or circle neck too far as it stresses the joints and nerves at the back of neck.
• Pregnant woman must do activities that don't require much balance and coordination.