- Exercise during pregnancy is good for health
- It reduces the risk of C- section and preterm labor
- If there are complications in pregnancy, then exercise may be restricted
- Strengthening exercises helps ease childbirth
Women tend to become more lethargic and moody during pregnancy. Physical and emotional changes during pregnancy may cast laziness, but sitting all the day for taking rest may not be a healthy idea. Physical activity is unavoidable whatever the condition is unless the doctor restricts you from doing it
Physical activity to an extent helps the mother-to-be deal with the discomforts of pregnancy. It also improves the energy level and blood circulation in the pregnant woman. The pregnant woman can choose the exercise according to her comfort and availability. But it is recommended to avoid heavy lifting exercises and those that strain the pelvic parts.
According to Journal of American Medical Association, pregnancy has evolved as one of the contributors worldwide to the increasing incidences of obesity. Higher weight gain during pregnancy may retain and become obese. Hence in order to avoid such risks during pregnancy moderate physical activity may help.
In a meta-analysis study, the researchers found out that aerobic and strength or toning exercise on 3 to 4 days a week starting from the late first trimester or in the second trimester by women with normal weight and carrying one child reduced risks of low birth weight and preterm labor.
American Congress of Obstetricians and Gynecologists in their latest guideline recommends that pregnancy is a perfect time to start doing physical activities. As per the guidelines, exercise is also safe for those who have risk factors like gestational diabetes, chronic hypertension, overweight, and obesity. Physical activity during pregnancy prevents excessive weight during pregnancy. As per the data provided by ACOG,
exercise during pregnancy decreases the risk of:
- Macrosomia in newborns
- Gestational diabetes
- Cesarean delivery
- Low back pain
- Pelvic pain
- Urine leakages
A minimum of 30 minutes of exercises every day or most of the days in a week can bring lots of health benefits for the pregnant woman. If you are a person who is practicing physical activity every day before pregnancy, then it is advised to continue it unless it involves hectic jumping, sit-ups or heavy lifting. If you are yet to begin a workout routine, here are some suggestions that can do well during pregnancy:
Almost all fitness experts recommend walking as the safest and effective simple exercise one can follow despite any health issues. Brisk walking helps you get outdoor, see things, and meet people. At the same time, it contributes to physical activity.
It is another exercise that can be taken up during pregnancy. The water buoyancy helps you ease the back pain or other discomforts in the pregnancy.
Pilates strengthen your pelvic muscles and lowers the back pain. It is recommended not to lie flat during the second and third trimester as it exerts pressure on the backbone. Pilate movements that can be done during pregnancy are available these days, and it helps you with indulging in physical activity indoor.
It has been recognized as the best work out option during pregnancy. With the soothing positions and calm nature, Yoga is your perfect physical activity for pregnancy. Considering group yoga classes for pregnant women is also good.
- Weight lifting
Lifting heavy weights may be riskier. Hence it is recommended to lift the weight in comfortable measurements. It strengthens your muscles and prepares you for the childbirth.
It is advised to do more of controlled squats during pregnancy to strengthen the gluteal muscles and the pelvic floor.
Jumping, skiing, and mountain climbing are a bit heavy and should be done carefully. It is better to consult with your doctor before attempting such exercises during pregnancy, especially if it is the first time. If there are any complications in the pregnancy, then the doctor may restrain you from doing physical activities.
What are those complications that restrict your exercise during pregnancy?
- High blood pressure
- Placental problems
- Carrying twins or more
- Heavy vaginal discharge
- Preterm labor
- Cervical problems
Normally, physical exercise during pregnancy helps easy childbirth. So, get up and get moving even if it is the ninth month of your pregnancy.