How to Exercise During Pregnancy with Safety and Benefits

How to Exercise During Pregnancy with Safety and Benefits

Some days, being active can feel so hard as during pregnancy your body also going through lots of changes and doing the overtime. Many more changes already happening as time goes on. So, this is said that during the time of pregnancy your body is more active than before. Even if you’re not doing any of the exercise during pregnancy.

While you are pregnant physical activity is very important which improves your strength, mood swings, blood pressure, and endurance. These activities will help you sleep easily and fully. These activities also help you to decrease through C- Section and blood pressure. While the pregnancy exercise will help you to gain weight with healthy fat and healthy baby. During pregnancy, you can lower the chances of constipation, backaches, swelling, and bloating. Even after the delivery your body can easily speed up recovery and decrease depression after postpartum.

Why Exercise During Pregnancy?

Throughout pregnancy, exercise can:

  • Boost your mood and energy levels
  • Prevent excess weight gain
  • Overcome backaches, illness, bloating, and puffing
  • Improve muscle tone, power

Other probable advantages of following a daily activity program during pregnancy may include:

  • Reduced risk of having a C-section
  • Lower risk of gestational diabetes
  • Decreased labor

What Exercise Should Follow During Pregnancy

During pregnancy stay hydrated is very important, Most beneficial exercises during walking, swimming, yoga, cycling, aerobics are some safe exercises during pregnancy. If you also want some exercise you can do kegel exercise. These exercises can help and support your uterus rectum, bladder, and intestine.

Is it Safe During Exercising

If you were already active before pregnancy then it’s normal to be active and doing exercises but there are some women who are advised by the Doctor should or shouldn’t do the exercises. Also, If you were not active before the pregnancy then the first consult with the doctor and do it according to the suggestion of the Doctor.

Just stay hydrated while exercising and avoid to be hot conditions. Avoid sports and too many activities which can put you in high-risk exercise such as basketball, Zumba, gymnastic, and water skiing. Always doing exercise after the first trimester and you should avoid exercise in the first trimester, the time when you need to be safe and alert for pregnant women. try to lay down on your back and be balanced in pregnancy.

How much Exercise is Good

Healthcare providers always suggest you doing exercising approx 150 minutes with moderate intensity. Always doing working out while pregnant 15 to 30 minutes a day keeps you active. These exercises will make you healthy active and also keep your baby healthy. Also said by the expert’s exercise helps in morning sickness.

Warning During Exercise

You’re more likely to stick with an activity plan if it includes exercises you like and suits into your daily program. 

Before Pregnancy Exercise/ Prenatal Exercise: If you were doing exercises before pregnancy you can go on, you can continue to workout while feeling comfortable. Even you can consult with a doctor.

Haven’t Exercise Before: Start doing exercise by five or six minutes and start doing continue physical activity. Even if you started feeling better you can increase by ten to fifteen minutes.

Before start doing exercise program, be always with your healthcare providers. Doctors and healthcare providers might suggest you exercising.

Listen to Your Body

As essential as it is to exercise, it’s also noted to see for symbols of a problem. Stand exercising and reach your health care provider if you have:

  • Vaginal bleeding
  • Dizziness
  • Headache
  • Increased shortness of breathing before you begin exercising
  • Chest pain

Other caution symbols to see for include:

  • Painful uterine contractions that resume after rest
  • Fluid leaking or gushing from your vagina
  • Calf pain or swelling
  • Muscle tendency affecting balance

Regular activity can help you cope with the physical adjustments of pregnancy and build strength for the difficulties ahead. If you haven’t been exercising daily, use exercise during pregnancy as your motive to start.

Namita Dixit

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