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Healthy Weight Gain

Healthy Weight Gain Fit Mums are Happy Mums

Getting regular exercise during pregnancy will help you to:

  • Maintain appropriate weight gain (and it will make it easier for you to get back your pre-pregnancy body after giving birth)

  • Improve blood circulation

  • Meet increased oxygen demands - both yours and baby's

  • Feel and sleep better

  • Improve your posture and relieve backache

  • Reduce your risk for varicose veins and cramps

  • Prepare you for labor and birth

Helpful Suggestions:

  • Consult your doctor or nurse before beginning or continuing an exercise program

  • Exercise at least 3 times a week and not longer than 20 minutes per session

  • Walking, swimming and prenatal exercises are good options

  • Start gently and at a slow pace if you are not physically active

  • Warm-up before, and cool down after, exercising

  • Stretch gently

  • Drink water before and after exercise to prevent dehydration

  • Wear comfortable clothing and supportive, well-fitting shoes

Things to Avoid:

  • Do not exercise on a hard surface

  • Do not exercise immediately after meals

  • Avoid bouncy, jerky and high-impact exercises

  • Avoid exercising while lying on your back (after the first trimester of pregnancy)

Stop exercising if you experience:

  • Back or pelvic pain

  • Foot swelling

  • Headache

  • Nausea

  • Dizziness or faintness

  • Chest pain

  • Shortness of breath

  • Vaginal bleeding
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