Advice:

• Start with low-intensity exercises and gradually increase duration and intensity.
• Avoid strenuous activities that may cause sudden strain.

Exercise:

• Brisk Walking:
• Duration: 30 minutes daily.
• How to Perform: Walk at a moderate pace where you can talk comfortably without feeling breathless.

Advice:

• Check blood sugar levels before and after exercise.
• Carry a small snack in case of low blood sugar.

Exercise:

• Stationary Cycling:
• Duration: 20-30 minutes, 3-4 times a week.
• How to Perform: Sit on the bike, adjust the resistance, and pedal at a steady pace.

Advice:

• Choose fun and engaging exercises to stay motivated.
• Focus on cardio exercises to burn calories.

Exercise:

• Jump Rope:
• Duration: 10-15 minutes daily (split into intervals).
• How to Perform: Use a rope that matches your height. Jump at a comfortable pace, gradually increasing speed.

Advice:

• Avoid heavy lifting and high-impact activities.
• Focus on stretching to improve flexibility.

Exercise:

• Cat-Cow Stretch:
• Duration: 5-10 minutes daily.
• How to Perform: Alternate between arching and dipping your back while on all fours, breathing deeply.

Advice:

• Perform exercises slowly to avoid sudden jerks.
• Take breaks from prolonged sitting or screen time.

Exercise:

• Neck Rotation:
• Duration: 2-3 sets of 10 rotations.
• How to Perform: Sit upright, slowly rotate your head clockwise and counterclockwise.

Advice:

• Use low-impact exercises to reduce stress on joints.
• Warm up before starting to avoid stiffness.

Exercise:

• Water-Based Exercises:
• Duration: 20-30 minutes, 3 times a week.
• How to Perform: Perform gentle stretches or movements in a warm pool.

Advice:

• Focus on weight-bearing exercises to strengthen bones.
• Avoid high-impact activities to prevent fractures.

Exercise:

• Light Weight Lifting:
• Duration: 15-20 minutes, 3 times a week.
• How to Perform: Use light dumbbells and perform simple exercises like bicep curls and shoulder presses.

Advice:

• Practice breathing exercises to enhance lung capacity.
• Avoid exercises in cold or dry air to prevent asthma triggers.

Exercise:

• Breathing Exercises:
• Duration: 5-10 minutes daily.
• How to Perform: Inhale deeply through your nose, hold your breath for a few seconds, then exhale slowly through pursed lips.

Advice:

• Perform exercises that strengthen the respiratory muscles.
• Avoid overexertion and monitor your breathing.

Exercise:

• Pursed-Lip Breathing:
• Duration: 5-10 minutes daily.
• How to Perform: Inhale through your nose for two seconds, then exhale through pursed lips for four seconds.

Advice:

• Engage in activities that release endorphins to improve mood.
• Choose exercises you enjoy to maintain consistency.

Exercise:

• Yoga:
• Duration: 20-30 minutes daily.
• How to Perform: Focus on poses that promote relaxation, like Child's Pose and Downward Dog.

Advice:

• Incorporate mindfulness into your exercises to reduce stress.
• Avoid high-intensity workouts if they increase your anxiety.

Exercise:

• Meditative Breathing:
• Duration: 10-15 minutes daily.
• How to Perform: Sit in a quiet place, close your eyes, and focus on slow, deep breaths.

Advice:

• Engage in moderate aerobic exercises to improve blood circulation.
• Avoid heavy lifting, which can raise blood pressure.

Exercise:

• Walking:
• Duration: 30 minutes, 5 days a week.
• How to Perform: Walk at a steady pace, focusing on rhythmic breathing.

Advice:

• Focus on exercises that strengthen the pelvic muscles.
• Avoid exercises that involve lying flat on your back after the first trimester.

Exercise:

• Kegel Exercises:
• Duration: 10-15 repetitions, 3 times a day.
• How to Perform: Tighten the muscles of your pelvic floor as if stopping urine flow, hold for 5 seconds, then release.

Advice:

• Start with gentle exercises to rebuild core strength.
• Avoid high-impact exercises until cleared by your doctor.

Exercise:

• Pelvic Tilts:
• Duration: 5-10 minutes daily.
• How to Perform: Lie on your back with knees bent, tighten your abdominal muscles, and tilt your pelvis upward.

Advice:

• Follow your doctor’s recommendations and avoid overexertion.
• Focus on exercises that promote gradual mobility.

Exercise:

• Leg Slides:
• Duration: 5-10 repetitions, 2-3 times a day.
• How to Perform: Lie on your back, slide one leg out straight, then back to the bent position. Alternate legs.

Advice:

• Choose low-intensity exercises to maintain energy levels.
• Rest as needed and listen to your body.

Exercise:

• Gentle Walking:
• Duration: 15-20 minutes daily.
• How to Perform: Walk at a slow, relaxed pace in a comfortable environment.

Advice:

• Focus on exercises that reduce tension and promote relaxation.
• Avoid high-intensity activities that might trigger migraines.

Exercise:

• Progressive Muscle Relaxation:
• Duration: 10-15 minutes daily.
• How to Perform: Tense each muscle group for 5 seconds, then release while breathing deeply.

Advice:

• Practice gentle movements to ease abdominal discomfort.
• Avoid exercises that put pressure on your stomach.

Exercise:

• Child’s Pose:
• Duration: 5-10 minutes daily.
• How to Perform: Sit back on your heels, stretch your arms forward, and rest your forehead on the ground.

Advice:

• Perform light exercises after meals to aid digestion.
• Avoid lying down immediately after eating.

Exercise:

• Post-Meal Walking:
• Duration: 10-15 minutes after meals.
• How to Perform: Walk at a slow, relaxed pace to stimulate digestion.

Advice:

• Focus on exercises that improve balance and flexibility.
• Avoid high-impact activities to reduce the risk of injury.

Exercise:

• Balance Training:
• Duration: 5-10 minutes daily.
• How to Perform: Stand on one foot while holding onto a stable surface for support, then switch feet.

Advice:

• Practice gentle stretches to relieve cramps.
• Avoid intense exercises during heavy flow days.

Exercise:

• Cats and Cows Pose:
• Duration: 5-10 minutes.
• How to Perform: Alternate between arching and rounding your back on your hands and knees.