Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. It can also improve your posture and decrease some common discomforts like backaches and fatigue. There is evidence that it may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery. If you were physically active before your pregnancy, you should be able to continue your activity with modifications as necessary. You can exercise at your former level as long as you are comfortable and have your doctor's approval. Low impact aerobics are encouraged versus high impact. Do not let your heart rate exceed 140 beats per minute. The pregnant competitive athlete should be closely followed by an obstetrical provider.
Avoid aerobic exercise during pregnancy if you have:
-Multiple gestation at risk for premature labor
-Persistent second- or third-trimester bleeding
-Placenta previa after 26 weeks of gestation
-Premature labor during the current pregnancy
Take precautions with aerobic exercise during pregnancy if you have:
-Unevaluated maternal cardiac arrhythmia
-Poorly controlled type 1 diabetes
-Extreme morbid obesity
-Extreme underweight (BMI <12)
History of extremely sedentary lifestyle
-Intrauterine growth restriction in current pregnancy
-Poorly controlled hypertension
-Poorly controlled seizure disorder
-Poorly controlled hyperthyroidism
Updated: Oct 23, 2020
A: Results of long term studies with healthy humans between the age 21 and 39 have shown that after 6 weeks, the people who stretch thirty seconds per muscle every day were able to increase their mobility more than the people that stretched fifteen seconds per muscle per day. Changes in mobility amongst those that stretched for fifteen seconds per muscle per day were statistically insignificant. People that stretched sixty seconds per muscle per day increased their range of motion but not significantly more than those that held their stretches for thirty seconds.Other studies have shown that people can increase their range of motion using only 15 second stretches while others gain very little increased mobility with even 45 second stretches. How long to stretch appears to vary depending on which muscle groups are being stretched but on average
studies show that its beneficial to hold a stretch for between 15- 60 seconds 3 times.
Exercising an arthritic knee may seem counterintuitive, but regular exercise can actually lessen — and even relieve — arthritis pain and other symptoms, such as stiffness and swelling.There are several reasons to exercise with knee arthritis
1) Exercise maintains the joint’s full range of motion.
2) Exercise strengthens the muscles that support the joint.
3) Strong muscles help the joint absorb shock.
Exercise doesn’t have to be hard to be beneficial. In fact, gentle, low-impact exercises are best for knee arthritis. They minimize stress on the joint as they increase its flexibility and strength.
Mild discomfort during exercise is normal. So is being a little bit sore the day after exercise. But if you experience severe pain, swelling, or stiffness, stop exercising the affected joint and see your physio or doctor.