Exercise During Pregnancy

Regular exercise during pregnancy can provide good health and social benefits. If there are no complications, it is possible to get pleasure from doing some level of physical activity throughout most of the pregnancy time. Walking, swimming and yoga are some suggestions for exercise.

However, under certain conditions these physical activities are harmful to both the pregnant mother and the rising fetus. So before starting or selecting an exercise, consult the doctor to make sure that the activity will not harm the expectant mother and unborn baby.

Benefits Of Exercise During Pregnancy:

Many emotional and physical benefits are there by doing exercise during pregnancy. Some of them are:

1. More energy
2. Stronger back muscles
3. Weight control
4. Enjoyment
5. Better posture
6. Improved circulation
7. Stress relief
8. Good sleep
9. Develop the body to meet physical demands of labor
10. Faster recovery after labor
11. Faster regaining of pre-pregnancy fitness
12. Increased ability to manage with the physical demands of motherhood.

Execise Suggestions During Pregnancy:

As each pregnancy is different, it is very important to discuss the exercise plan with the doctor. Healthy women who have uncomplicated pregnancies can either continue their normal exercise program or design a new exercise plan after the consultation with a doctor.

If the conditions are clear to start exercise, it is recommended that;

1. Do at least 30 minutes of moderate- intensity exercise on most days of the week
2. Avoid doing vigorous exercises more than three sessions per week by the third trimester
3. Let your body be your guide
4. Follow the guidelines given by the doctor or physiotherapist

Generally safe activities during pregnancy, even for beginners, include;

• Walking
• Swimming
• Yoga
• Stretching and other floor exercises
• Exercise in water (aquarobics)
• Pregnancy exercise classes

Cautions For Pregnancy Exercise:

There are some exercises that may be harmful or uncomfortable for pregnant women.

• Avoid elevating the body temperature too high.
• Reduce the intensity of exercise on hot or humid days.
• If weight training is there, avoid lifting heavy weights all together.
• If you are ill, avoid exercises.
• Don’t exercise to the point of tiredness.
• If the body is not ready to do a physical activity, don’t do it.
• Always work at less than 75% of the maximum heart rate.

Execrcise To Avoid While Pregnant:

1. Avoid sports with increased risk of falling
2. Avoid competition sports depending on the stage of the pregnancy
3. Exercises that engage lying on the back should be avoided after the fourth month of pregnancy
4. Activities like jumping, excessive stretching and frequent changes of directions are not advisable to the later stages of pregnancy.

Pelvic Floor Exercise:

It is very important to begin taming the pelvic floor muscles from the initial days of pregnancy, as these muscles get weakened during pregnancy and vaginal delivery. A healthcare professional or a physiotherapist can prescribe appropriate pelvic floor exercises.

Warning Signs When Exercising During Pregnancy:

1. Headache
2. Heart palpitation
3. Chest pain
4. Feeling faint
5. Calf pain
6. Contractions
7. Bleeding
8. Deep back pain
9. Amniotic fluid leakage
10. Walking problems
11. Unusual changes in baby’s movements

 Visit Our Website for more Latest Medical News