The health benefits of exercise are known to all of us. The benefits of exercise are known to each of us, from having a glowing face to having a healthy heart. You can be your best self mentally as well as physically. These benefits are endless. 

But, pregnant women are constantly confused about whether exercising is safe during pregnancy or not.

Some women think it’s the best time to relax as you tend to feel tired and drained of energy every time. But some women who used to exercise daily feel guilty about not exercising during pregnancy. Exercising can help you stay active, prepare for delivery, and ease labor pain. 

To alleviate the confusion, let us know more about exercise during pregnancy.

Pregnancy and Exercise

Exercise is safe during pregnancy and is even recommended by experts. Healthcare providers even recommend you stay active during the pregnancy if you don’t have any other complications that suggest otherwise. 

Exercise is good if you have a normal pregnancy. Exercising during pregnancy doesn’t have to be strenuous. It only means doing daily physical activities like walking, dancing, and yoga in your comfort zone. It is also necessary to discuss the exercise with your obstetrician-gynecologist during your initial months and ask them what exercise would be safe. A good exercise routine makes you feel good and helps you stay healthy. Exercising helps you to cope with labor pain and regain your old shape after your baby is born.

Benefits of Exercise During Pregnancy 

Exercising for at least 30 to 45 minutes benefits your health and keeps the blood flowing. You can exercise 3 to 5 days a week as per your comfort. 

Prenatal yoga is a good idea as it is a low-impact, highly beneficial exercise for pregnant women.

Regular exercise keeps your mind and body healthy; it makes you feel good and gives you energy. It boosts your mood and energy levels and helps you sleep better

Exercise helps to reduce backaches, constipation, bloating, and swelling, giving you relief from stiffness in the body. Exercising prevents excess weight gain, promotes strength, and improves muscle tone and endurance.

Is Exercise Safe for All Pregnant Women?

This can be answered best by your obstetrician-gynecologist. It is mandatory to know everything about your pregnancy from your healthcare provider and then indulge in any exercise or physical activities. If your pregnancy is normal and healthy, then exercise is no harm. But, if you are pregnant with twins, triplets, or more, your doctor can recommend some basic aerobic exercises suitable for you or whether you should exercise or not.

Safe Exercises During Pregnancy

It is better to consult your healthcare provider about what exercises would be the best for you during your pregnancy. Here are some safe exercises that can be done during pregnancy to stay active and fit.

Walking is the best exercise to get started if you have not done workouts lately. It improves cardiovascular fitness, helps maintain a heart rate, strengthens bones and muscles, and increases energy levels.

Swimming and water workouts also help immensely as the water supports the weight of your belly, which is a great relief for pregnant women, especially in the third trimester. Swimming improves circulation and boosts heart and lung functions. It also reduces swelling and fluid retention while burning calories, which helps to manage weight gain, reduces fatigue, and promotes sound sleep. 

You should tell your instructor about your pregnancy so that they can modify the workout if required.

Yoga and pilates classes can also be a good choice, and there are classes, especially for pregnant women. It can be great to exercise with other pregnant women and share your common feelings during pregnancy. 

Exercises to Avoid During Pregnancy

Be careful about every exercise you do. You don’t have to exercise excessively, as it may cause harm to you and your baby.

It is advised to avoid any exercise with bouncing or jumping movements that may cause you to fall. 

Avoid exercises that make you lie on your back after the third month of pregnancy, as it puts pressure on the veins that bring blood to your heart. 

You should not go for any adventurous activities like scuba diving, or sky diving, as high altitudes above 6000 feet may lower the oxygen that reaches your baby. Activities such as saunas and hot baths result in an increase in body temperature. These activities increase the risk of producing a baby with a birth defect.

When To Stop Exercising

Even though exercising is beneficial, you should stop exercising if you feel uncomfortable. You should visit a healthcare provider if you have dizziness, a headache, chest pain, a fast heartbeat, discomfort, weakness, or swelling in your lower legs.

Regular exercise can help you deal better with the challenges of your pregnancy. If you didn’t exercise previously, you should use pregnancy as your motivation to get started.


Leave a Reply

Your email address will not be published. Required fields are marked *