Stay Active During Pregnancy: Safe and Simple Exercises

• Written by Nidhi Goyal

  Reviewed by Munmi Sharma

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Fitness is crucial at every stage of life. Even during pregnancy, one can gain ample health benefits through physical activities. Pregnant women need to follow several dos and don’ts and avoid any activity that can be risky – such as lifting heavy objects or taking certain medications, alcohol, or excess caffeine. However, doing specific exercises is actually safe for them. Many pregnant women complain about discomfort , such as backaches or bloating. Pregnancy exercises will help strengthen their body and eliminate these discomforts.

Is it Safe to Exercise During Pregnancy?

Generally, exercise is safe for the baby and most expected mothers. As long as you feel comfortable, you should have some kind of physical activity. But still, you should ask your gynaecologist about exercising during pregnancy. A healthy woman needs at least 150 minutes of workout in a week. 

Who Should not Exercise?

Exercise may not be advisable to those soon-to-be-moms who have any medical problem like heart disease, uncontrollable type 1 diabetes, asthma, bleeding or a weak cervix. If anybody has the following conditions, they should avoid aerobic exercises:

• Restrictive lung disease
• Ruptured membranes
• Preeclampsia/pregnancy-induced hypertension
• Incompetent cervix/cerclage
• Multiple gestation at risk for premature labor
• Persistent 2nd or 3rd-trimester bleeding
• Placenta previa after 26 weeks of gestation

Who needs to take precautions with aerobic exercises?

Also, you might need to take precautions with aerobic exercises in case of the following conditions-

• Poorly controlled type 1 diabetes
• Extreme morbid obesity
• BMI <12 (extremely underweight)
• Extremely sedentary lifestyle
• Intrauterine growth restriction in current pregnancy
• Poorly controlled hypertension
• Orthopedic limitations
• Severe anemia
• Unevaluated maternal cardiac arrhythmia
• Chronic bronchitis
• Poorly controlled seizure disorder & hyperthyroidism
• A habit of heavy smoking

Benefits of Exercising During Pregnancy

Maintaining a regular maternity exercise routine can help you have an easy pregnancy. Feeling short of breath or little drowsiness is normal. Here are a few reasons why you should exercise during pregnancy:

• Reduces complications: The risk of pregnancy complications such high BP and gestational diabetes is reduced. Exercises and yoga during pregnancy keep you active and improves your posture, hence decreasing backaches and fatigue. 
• Prepare you to give birth: Prenatal exercise helps to prepare your body for labor and birth as it strengthens your body. Breathing and other calming methods assists you in managing labour pain. 
• Reduces chances of C-Section: Pregnancy exercises reduce the risk of going through a C-section, where the baby is born through a cut in your belly and uterus.
• Manages mood swings: Helps you sleep better while managing stress and mood swings. Hence, making your 9 months a loving time for you and your family.

Safe Exercises for Pregnant Women

Here is a list of some simple exercises for pregnant women to experience a smooth pregnancy:

Brisk Walking

Walking is one of the safest forms of exercise for expecting mothers. It is essential for pregnant women to keep moving, as that will improve blood flow, reduce backaches, and enhance energy levels. Moreover, it is the simplest exercise, and one does not need any equipment.

Yoga

Amidst the joy of pregnancy, physical discomforts like muscle cramps can be extremely annoying. Yoga has a holistic approach to calming the mind and strengthening the body. However, one should ensure to avoid standing in the same place or holding a yoga pose for a prolonged duration. Some yoga poses beneficial for pregnant women include:

• Trikonasana or Triangle pose
• Virabhadrasana, or the Warrior pose
• Sukhasna or Easy Pose
• Marjaryasana or Cat Pose

Swimming

Swimming is among the low-impact exercises for pregnancy, although it may not be suitable for some women having any medical condition. Water provides a soothing effect and relieves pains and aches that a woman may experience. This form of exercise is safe for all three trimesters. Swimming boosts muscle strength, improves sleep, and benefits joints and cardiovascular health. Moreover, it also positively affects  the unborn baby’s neurological system. 

Squatting and Pelvic Tilts

Squats are perfect resistance exercises that improve posture and aid in childbirth. They are also an excellent form of body relaxation. They help maintain balance and mobility in the hips and strengthen and stretch the legs and pelvis.

Similarly, pelvic tilts involve the delicate movement of the spine and help strengthen the muscles of the lower back and abdomen, thus reducing pain. They also give a good stretch to  the core muscles involved in labour.

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You should stop exercising if you have chest pain, feeling dizzy, vaginal leak/bleeding, regular painful contractions, muscle weakness, headache, pain/swelling in lower legs.

Exercises to Avoid During Pregnancy

Some exercises may be harmful to be done during pregnancy. Some of them are mentioned below-

• Weight loss exercises
• Heavy sports activities
• Bouncing or jarring activities
• Lying on your back
• High-altitude exercises
• Deep-sea activities
• Holding breaths for long
• Waist twisting
• Hopping, skipping, bouncing

To Sum Up

Just like following a healthy pregnancy diet and the right sleep pattern, maintaining an exercise routine is of the utmost importance for pregnant women. Deep breathing and meditation can also significantly help. Performing moderate-intensity pregnancy exercises at home for at least 30 minutes a day will help a woman cope with the changes her body experiences. It will also build her stamina and prepare her for childbirth.

While some exercises are highly restricted, it is advisable to consult a doctor before choosing any exercise. Certain activities may not be suitable for all women, especially if one has any complications like cervical problems or symptoms of heart or lung diseases.

Apart from keeping yourself active, it is also essential to plan your maternity with a pregnancy health insurance plan to stay protected during a medical emergency. This policy covers all maternity related expenses including newborn care for pre, post and in-patient hospitalisation expenses.

Disclaimer: The information given in this article is only for reference purposes. Please consult your doctor for professional medical advice.