Exercise during pregnancy is very important to keep both the baby and the mother healthy. Most of the women think that they may avoid physical exercise. But the safe and basic exercise is actually very helpful for both of them. It improves mood, reduces body pain, and keeps your energy level high. When you do regular base exercises, then it also helps you to improve your sleep and prepare your body for delivery. Just noted one thing is not to do heavy exercises during that time, you just simply do activities such as walking and yoga. It helps to reduce your stress during pregnancy and active your body for a day. Now, in this blog, we will discuss the advantages of exercise, which exercises to avoid during pregnancy and everything which you need to know during that time.
Benefits of Exercise During Pregnancy
Pregnancy is sensitive and important phase in a woman’s life that brings many physical and emotional changes. At that time, many changes can occur in their bodies, and it feels discomfort. So, doing easy exercise on a daily basis is helpful to feel better and more active for a full day. It keeps your body moving, reduces stress, and makes your pregnancy period easier. The main thing is to be aware of that, don’t try to do any difficult exercise at that time.
Key Benefits of Exercise During Pregnancy:
- Reduces Body Pain: Exercise is the most important part, which helps us to reduce back pain, leg pain, and many other pains during the pregnancy.
- Improves Mood: It keeps your mind fresher all the time and reduces stress and mood swings at that time.
- Healthy Weight Gain: Exercise helps you to handle weight related problems easily.
- Increase Energy Levels: By doing the exercise you can feel less tired and active for a whole day.
- Better Sleep: It helps you to sleep properly and peacefully at night.
- Prepares for Delivery: Exercise makes your body stronger and prepares for labor.
- Faster Recovery: Exercise helps your body to recover faster after the delivery.
Is Exercise Safe During Pregnancy?
During pregnancy exercises are safe for women. Because exercise helps maintain a healthy life during that time & reduces the risk of complications. WHO and ACOG recommend at least 150 minutes of moderate exercise per week (around 20–30 minutes on most days).
Every pregnancy is different, and some of the women have medical related problems such as high blood pressure, risk of preterm labor, etc. Exercise is safe at that time, but consulting with your doctor or expert is the main thing to do before starting any workout.
Best Exercises During Pregnancy
Choosing the best exercise during that time is a very important thing to stay safe. Simple exercises are enough to maintain your body’s health. Remember not to put too much load on your body while doing the exercise. Because it may be the cause of injury. So, here are some easy exercises that help you to reduce pain and improve your health.
- Walking is the easiest exercise to do during that time. It keeps your health better without putting stress on your joints. Also, if you do this exercise your mind will be fresh all day.
- Prenatal Yoga helps to improve flexibility, breathing and anything related to the body. It also reduces stress and helps to prepare your body for the labor.
- Swimming is another activity which is best for you. These activities support your body weight and help to reduce pressure on joints and the back.
- Stationary cycling is the most safe way to keep your heart active without the risk of falling. But remember not to do too much exercise.
- The pelvic floor exercise helps to strengthen muscles that support the bladder and uterus, which helps during delivery.
Trimester-Wise Exercise During Pregnancy Guide
Mainly, exercise during pregnancy is safe for both of them. It helps to manage weight, reduce the aches and prepare the body for labor. An easy and safe exercise routine is typically structured across the three trimesters, which are given below:-
First Trimester (Weeks 1 to 13)
In the first trimester, your body starts adjusting to pregnancy. Most of the women feel tired, nauseous or have mood swings. Because of this, doing the heavy exercise or workout feels tired and difficult. But light and gentle movement can actually help you to feel better, and it helps to reduce problems such as morning sickness and stress.
At that time, you should focus on simple exercise. Walking is one of the best options for you, because it helps to improve your body strength. Pelvic floor exercises (Kegels) are also very useful in early pregnancy. It helps strengthen muscles, which support your uterus and helps during delivery later.
Remember that, if you were already active before pregnancy. Then you should continue your routine. But remember to avoid these activities such as jumping or any kind of exercise which puts pressure on your stomach.
Second Trimester (Weeks 14 to 27)
The second trimester is the most comfortable phase compared to the other phases. At this time, morning sickness reduces, and your energy level improves. This is the best time to stay more active and prepare yourself to build strength for the coming months. In these, you may include the exercise such as brisk walking, prenatal yoga, swimming and light strength training. Swimming is one the best options because it supports your body weight, reduces pressure on the joints and keeps your mind relaxed.
At this stage, your body starts changing, and your belly grows. It is the main cause of back pain. So, it is helpful to do exercises that strengthen your back and muscles. Doing exercise such as pelvic tilts, wall squats, etc., are also very useful for improving strength and posture during that time.
Note: You should avoid lying flat on your back for a long time. Because of this it can reduce blood flow to your baby. Rather than that, choose sitting, or standing while doing exercise.
Third Trimester (Weeks 28 to Birth)
In the Third trimester, your body becomes heavier. It can make you feel discomfort such as back pain, shortness of breath and many other problems. At this stage exercise is about staying active, relaxed and preparing your body for labor.
Easy stretching exercises like cat cow pose, butterfly stretch and hip opening movements are very helpful at that time. These exercises improve body flexibility and reduce body stiffness. Prenatal yoga is also one of the best options as it helps with relaxation, breathing and maintaining an emotional balance.
Walking is still the best and easy option during this stage. It helps to improve blood circulation and helps to reduce swelling in the legs. If you feel unstable, then you may take support or walk inside your home. You can also do light squats with any support. It helps your body prepare pelvic muscles for delivery.
Note: Safety and comfort should be the first priority for you at any stage, so remember not to pressure your body too much and do easy and comfortable exercises.
Exercises to Avoid During Pregnancy
Exercise is very beneficial for women during the pregnancy. But some of the activities can be not safe and should be avoided during that time. When you do any exercise, it can put pressure on your body. So, it can increase the risk of injury, which is dangerous for both of them. That is why it is important to choose the right exercise. Here are some exercises and activities which everyone should avoid during pregnancy:
- Contact Sports: Doing activities such as football, boxing, basketball, etc. These activities should be avoided because there is a high chance of getting a hit in the stomach area which is not safe. Any strong impact can be harmful mainly in the second and third trimester when the belly is more sensitive.
- Activities with Risk of Falling: Avoid doing activities which lose your balance and that could lead to falls. These activities include riding, skiing, and many more. As your pregnancy progresses your body balance changes which increase the high risk of falling.
- Exercises that Cause Overheating: Ignore activities such as hot yoga or exercise in very hot weather. It is harmful for your body during that time.
- Lying Flat on Your Back for a Long Time: After the second trimester, lying on your back during exercise is not safe. It can reduce blood flow and make you feel dizzy.
- Jerky or Fast Movements: During the pregnancy period, your joints become softer and more flexible because of hormonal changes. Avoid sudden movements, jumping and other activities, which are high reasons to cause injury or strain.
Safety is the most important thing during that time. Choose an easy workout which helps maintain the health of the baby and the mother.
Tips for Safe Exercising While Pregnant
If you do exercise during your pregnancy then always keep some tips in mind. Some small things that you make to follow, such as proper hydration, not doing much exercise, etc. Important safety tips to follow during pregnancy:
- If you are starting to do an exercise for the first time, then start with doing light and easy activities.
- Stay hydrated always before or after the exercise. Drink enough water during that time.
- Wear comfortable clothes and proper shoes, which helps to move easily without any disturbance.
- Avoid doing exercise in hot conditions. It may be harmful for both.
- Eat properly, don’t exercise on an empty stomach.
- Listen to your body, if you feel discomfort or dizziness, then immediately stop yourself.
Warning Signs to Stop Exercise During Pregnancy
Exercise is the best thing to do during pregnancy but it is very important to understand when to stop. Sometimes your body gives you slight warning signs. If you ignore these signs, then it may be risky for both. So, make sure that you always pay attention to how you feel during any exercise during that time. Remember that safe exercise is most important which means stopping at the right time and not pushing your limits.
- Vaginal Bleeding or leakage of fluid
- Dizziness, feeling faint or headache
- Chest Pain or palpitations
- Shortness of breath before exercise
- Regular painful contractions
- Calf pain or sudden swelling
- Muscle weakness affecting the balance
When to Take Advice from a Doctor?
You should consult with a doctor before doing the exercise if you have:
- High blood pressure
- Heart or lung disease
- History of miscarriage
- Weak cervix
- Twin or multiple pregnancy
- Placenta-related issues
If you don’t have any problems related to these, but still remember to ask your doctor first before doing any exercise.
Conclusion
Exercise during pregnancy is the most important thing to do. It maintains the baby’s and the mother’s health. It helps your body to stay active all day. Exercise helps to reduce discomfort and problems which mothers face during pregnancy. The main thing is to choose a safe exercise and follow the proper routine. In the end, first consult with a doctor before starting an exercise.
Note: This content is only for basic information purposes. Before starting any exercise during pregnancy, it is always advisable to consult a doctor or expert first to make a safe choice for both the baby and the mother.
