Pregnancy is a time when a woman’s body undergoes an intense and rapid transformation. The changes range from the obvious to the subtle, but for many women, pregnancy can be physically demanding. Many people, especially women, wonder, “Is it safe to exercise during pregnancy? “The answer is yes. Regular exercise will help you stay healthy and feel your best while pregnant. The more active and fit you are during your pregnancy, the easier it will be to adjust to your changing shape and weight gain. It will also help you deal with labor and get back into shape after delivery.
The Benefits of Exercise During Pregnancy
As you may be aware, exercise is helpful to both the body and the mind. According to research, women who exercised routinely during their pregnancies had considerably fewer complications and had far easier pregnancies than those who did not. Staying active during pregnancy can be beneficial for a variety of reasons. Here are a few examples:
• It helps reduce stress levels.
• Relieves back and pelvic pain.
• It relaxes muscles and blood vessels.
• It reduces the chances of emergency Cesarean section.
• It minimizes the risk of gestational diabetes, hypertension and excessively large fetuses.
• Prevents and manages constipation.
• It improves circulatory health.
• It prevents varicose veins.
• It reduces the risk of preterm delivery.
Exercises To Avoid in Pregnancy
We’ve seen how important exercise is during pregnancy. However, there are a few exercises that you should avoid at this time. Avoid activities that involve jarring motions or abrupt changes in direction, as these can cause injuries to you or your unborn child. Here are some more examples:
• Exercises that require lying on your back or stomach.
• Exercises in hot conditions.
• Any activity that requires you to hold your breath.
• Stretching while bouncing.
• Sports such as football and basketball.
• Activities that necessitate a lot of hopping, leaping, bouncing, skipping or running.
• Activities that may result in a fall, such as horseback riding.
• Deep knee bends, double leg raises, full sit-ups and straight-leg toe touches.
• Standing waist-twisting movements.
What Exercises Should You Do During Pregnancy?
Here are some simple exercises that can help you feel strong, confident and healthy throughout your pregnancy:
Squats are one of the best exercises for your pelvis and back. You can do them while sitting, standing or lying down. They’re also great if you have any pain or swelling in your legs or feet due to pregnancy. Squats will help you prepare for labor and delivery by strengthening muscles that support your pelvis during labor. This will help prevent back pain when you carry your baby around all day.
Swimming is another excellent form of exercise during pregnancy. It’s low impact and can be done at any point in your pregnancy. It’s also good for the mother and baby’s health, helping relax the mother and reduce some discomforts. You can go swimming in the pools or at the beach.
Walking is also suitable for pregnant women. You can take a walk in the morning, afternoon or evening. It’s also a great way to get some fresh air and sunshine on your skin. Walking is low impact, so it won’t put any pressure on your joints or cause any discomfort if you’re not used to exercising regularly before pregnancy.
Pelvic tilts are good for pregnant women because they help to relieve pelvic pressure and improve circulation in the pelvis. You can do them while sitting on the floor with your legs stretched out or standing up if that’s more comfortable.
If you’re new to fitness, low-impact aerobics and dance workouts are wonderful ways to get your heart rate up and endorphins flowing. Avoid any activities that require precise balance as your tummy grows. Listen to your body as an experienced athlete, avoid jumping or high-impact exercises, and never exercise to exhaustion. Try water aerobics if you’re new to exercising. It’s especially good for pregnant women.
When To Avoid Exercise
While exercising is a healthy activity while pregnant, it comes with some limitations. Avoid exercising if you notice these symptoms:
• Any vaginal bleeding.
• Amniotic fluid leaks before labor begins.
• Pain or swelling in the calf muscles.
• Premature labor.
• Walking difficulties or muscle weakness.
Maintaining your overall fitness when pregnant is vital. A good diet and regular exercise will help you have a smooth pregnancy. Exercising should be enjoyable for both you and your child.