Exercise During Pregnancy

Exercise during Pregnancy

Doing exercise during pregnancy can do wonders for pregnant women’s health. But make sure that you discuss your exercise plan with your doctor or health care taker. Exercise prepares their body for physical demands of labor, birth and for regaining muscle faster after having baby. During pregnancy, doing regular exercise helps in improving your posture and decrease discomforts such as fatigue and backaches. It also prevents gestational diabetes and relieves stress. Do not let your heartbeat rise beyond 140 beats per minute.

Who should not exercise during pregnancy?

Pregnant women having pregnancy related problems such as bleeding or spotting, weak cervix, low placenta, previous premature birth or threatened or recurrent miscarriage should not exercise, as it may prove harmful for them.

Recommended Exercises during Pregnancy

Swimming- Swimming is a very good and safest exercise for pregnant women as it keeps your body toned. Water supports your weight and gives your heart, muscle and lungs a gentle workout without giving stress to your joints.

Walking- Walking is also very good exercise and is safe for your body. It is easier on your knees than running and also it is a great way of getting fresh air which is very good for you and your baby’s health.

Bicycling- Enjoy a stationary bike exercise as there will be less stress on your body because it support your back and there are less chances of your fall.

Yoga- Yoga is very beneficial for you and your baby. It helps you in relieving stress and pressure on your body. Special antenatal classes for pregnant women are offered by some instructor.

Kegel Exercise- Women who perform kegel exercises have an easy birth as these exercises strengthen the muscles during pregnancy and help you to develop the ability to control your muscles during labor and delivery. Due to these exercise bladder leaks and hemorrhoids problem are minimized during pregnancy. These exercises are often recommended after delivery also, so as to help in perineal healing, strengthen pelvic floor muscle and regain bladder control.

You can continue doing jogging during your pregnancy also. But, if you were not doing it before pregnancy, then don’t start it during pregnancy.

Exercises to be avoided during pregnancy

Don’t hold your breath during an activity. Don’t go for skiing and horse riding or other such activity where there are chances of falling. Do not play contact sports such as basketball, football and volleyball. Don’t do exercises that require excess of jumping, hopping, skipping, running and bouncing. Along with this, all the exercises may cause abdominal trauma should not be done.

Full sit-ups, double leg raises, and straight-leg toe touches and Deep knee bends should be banned. Don’t twist your waist while standing and don’t exercise in hot and humid weather.

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