Exercise During Pregnancy

Is exercise during pregnancy safe? Will it harm my baby? Can it lead to miscarriage? If you too are worried about these, then this is for you.

Working out during pregnancy

Regular exercise during pregnancy, brings various health benefits for the mother and the baby. This includes, better weight control, improved fitness levels and better mood. It also reduces the risk of pregnancy and labor complications. There is no such evidence that exercising during pregnancy leads to miscarriage. However, you may feel a little bit more tired compared to your pre-pregnancy state.

Can you exercise during pregnancy?

Definitely exercise during pregnancy is good for you and your baby. But consulting your doctor before starting any exercise program would be good. You doctor might tell you not to exercise if you have:

  1. Cervical problems
  2. Placenta problems
  3. Preeclampsia or high blood pressure
  4. Some forms of heart or lung disease
  5. Constant vaginal bleeding during 2nd and 3rd trimester
  6. Severe anaemia
  7. Premature rupture of the membranes

Best exercises you can do during pregnancy?

During pregnancy, your exercises should help you strengthen and tone your muscles. Some warming up, stretching, cardiovascular activity, aerobic activities are more than enough during pregnancy.

Stretching exercises

  1. Neck Rotation
  2. Shoulder rotation
  3. Swimming
  4. Thigh shift
  5. Leg shake
  6. Ankle rotation

Kegel exercises

Kegel exercises aid in the strengthening of the muscles that support the bladder, uterus, and bowels. You can develop the ability to relax and control your muscles in preparation for labor and birth by strengthening these muscles during your pregnancy.

Do five sets of Kegel exercises per day. When you contract the pelvic floor muscles, hold for a slow count of five and then relax. This should be done 10 times for one set of Kegels.

Tailor exercises

  1. Tailor sit
  2. Tailor press

What exercise during pregnancy should you avoid?

Some of the exercises and activities that can be harmful during pregnancy are:

  1. Bouncing while stretching
  2. Deep knew bends
  3. Full sit-ups, double leg raises
  4. Extensive jumping, hopping, skipping, bouncing
  5. Extensive running
  6. Holding breath during any activities
  7. Contact sports such as softball, football, basketball and volleyball.
  8. Bouncing while stretching
  9. Exercise in hot or humid weather.
  10. Waist-twisting movements
  11. Heavy exercised spurts

What are the benefits of exercise during pregnancy?

Exercising during pregnancy has both physical and emotional benefits for you and your baby. These benefits include:

  1. Enjoyment
  2. Improved fitness
  3. Increased energy
  4. Improved posture
  5. Improved circulation
  6. Weight control
  7. Stress relief
  8. Faster recuperation after labor
  9. Reduced back and pelvic pain
  10. Reduced risk of anxiety and depression
  11. Improved sleep
  12. Better management of insomnia

Precautions to be taken while you exercise during pregnancy.

  1. Don’t exercise to the point of exhaustion
  2. Perform controlled stretching and avoid over-extending
  3. Avoid exercise of you are ill or feverish
  4. Avoid lifting heavy weights altogether
  5. Avoid raising your body temperature too high
  6. Don’t increased the intensity of your exercise program

When to see a doctor?

Stop exercising immediately and consult your doctor if you experience any of the following symptoms during or after physical activity:

  1. Headache
  2. Dizziness
  3. Heart palpitations
  4. Chest pain
  5. Vaginal bleeding
  6. Contractions
  7. Calf paining and swelling
  8. Cramps
  9. Walking difficulties
  10. Excessive fatigue
  11. Muscle weakness
  12. Amniotic fluid leakage

There are multiple benefits of working out during pregnancy. Listen to your body, try to stay motivated. If you haven’t worked out, start slow, may be with a walk around your neighborhood. It’s good to have a companion for your pregnancy workouts.

For more information on exercises during pregnancy or pregnancy workouts, visit OvenYr.com. Book a tele-appointment for personal consultation. You can visit our shop section to find pre-natal and post-natal requirements.

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