Pre and Post natal exercise 

General exercise guidelines

• Ensure you are well hydrated, prior, during and after exercise.
• Avoid gastrointestinal discomfort by eating at least one and a half hours prior to exercise.
• Do not exercise to exhaustion or undue fatigue.
• Modify intensity of exercise according to symptoms and stage of pregnancy.
• Avoid rapid changes in direction and exercises that require extremes of motion.
• Avoid anaerobic pace.
• Include warm ups and cool downs.
• Avoid exercising in hot weather, high humidity or high pollution areas.
• Strenuous exercise should not exceed 30 minutes; 15 – 20 min intervals are recommended.
• Avoid exercise that requires you to spend long times on your back, very important once you reach 20 weeks as this can impede blood flow to the baby.
• Avoid Valsalva manoeuvres’; holding your breath - this can lead to rapid increase in blood pressure, followed by a rapid drop in arterial pressure.