Best Pregnancy Exercises For Pregnant Women

Best Pregnancy Exercises For Pregnant Women

Exercise During Pregnancy is Safe?

Exercise is safe if you are in good health and your pregnancy is normal. Exercise during pregnancy does not increase your risk of miscarriage, low birth weight, or premature delivery. In fact, it is very important that you discuss exercise during your early prenatal visits with your obstetrician. Your health care professional can advise you about the types of exercise you can do safely if you’re cleared for exercise.

What Conditions Make Pregnancy Exercise Unsafe?

You should not exercise during pregnancy if you have the following conditions:

  • Diseases of the heart and lungs.
  • The risk of preterm labor is higher when pregnant with twins or triplets (or more).
  • Placenta Previa after 26 weeks of pregnancy.
  • Physical activity during this pregnancy may prevent preterm labor or ruptured membranes (your water has broken).
  • Preeclampsia or pregnancy-induced high blood pressure.
  • Significant anemia.

Exercise During Pregnancy: How Beneficial is it?

You and your fetus both benefit from regular exercise during pregnancy in these ways:

  • It reduces back pain.
  • Reduces constipation.
  • Reduces your risk of preeclampsia, gestational diabetes, and cesarean section.
  • Helps you gain healthy weight during pregnancy.
  • Makes you stronger and has a positive impact on your cardiovascular health.
  • Reduces the weight gained after birth of your baby.

What is the Recommended Amount of Exercise During Pregnancy?

An ideal pregnancy schedule should include at least 150 minutes of moderate-intensity aerobic activity every week. During an aerobic activity, you move the major muscles of your body (such as those in your legs and arms) rhythmically. An activity of moderate intensity increases your heart rate and starts you sweating. But you are not able to sing.

The following activities constitute moderate-intensity aerobic activity: brisk walking, general gardening, weeding, and digging. Exercises can be divided into shorter workouts of ten minutes each throughout the day or into 30-minute workouts five days a week.

To begin exercising, start slow and slowly increase your activity level. Try starting with just five minutes each day. Increase your activity time by 5 minutes each week until you can keep active for 30 minutes a day.

With your obstetrician’s approval, you may continue working out if you were very active before pregnancy. You may need to increase the amount of calories you consume if you start to lose weight.

Do I need to take any Precautions when Exercising During Pregnancy?

Pregnant women should take the following precautions when exercising:

Make sure to drink lots of water before, during, and after exercising – You may experience dizziness, a racing heart, or dark yellow urine if you’re dehydrated.

You should wear a Sports Bra that gives you lots of support to help Protect Your Breasts – While walking or running later in pregnancy, a belly support belt may reduce discomfort.

Make sure you do not become overheated, especially in the first trimester – Make sure you drink plenty of water and wear loose-fitting clothing while exercising in a temperature-controlled room. Avoid exercising outside when the weather is warm or humid.

Avoid lying flat on your back or standing still – While lying on your back, your uterus presses against a large vein that returns blood to your heart. When you stand motionless, blood can pool in your legs. Your blood pressure may drop briefly when you are in these positions.

Some Exercises During Pregnancy That are Safe for You

These exercises are recommended by many experts for pregnant women :

Walking – You get a total body workout while walking briskly.

Swimming and water workouts – The body uses many of its muscles while working out in water. It is supported by the water, which prevents injury and fatigue.

Stationary bicycling – During pregnancy, it is risky to ride a standard bicycle, since your growing belly can affect your balance, increasing your risk of falling. Stationary bikes are safer to use during pregnancy.

Pregnancy yoga and modified Pilates can also be beneficial – Relaxation, flexibility, stretching, and breathing focused are all benefits of yoga. pregnant Women can take prenatal yoga classes or Pilates classes. Pregnant women are usually taught modified poses that accommodate their shifting balance.

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What Exercises Should I Avoid During Pregnancy?

Pregnant women should avoid activities that put them at greater risk of injury, including the following:

  • Sports, such as ice hockey, boxing, and basketball, which put you at risk of being hit in the abdomen.
  • Skydiving.
  • Skiing, snowboarding, water skiing, surfing, off-road cycling, gymnastics, and horseback riding are all activities that carry the risk of falling.
  • Exercises such as “hot yoga” or “hot Pilates” can make you overheat
  • Scuba diving

When exercising, pay attention to these warning signs. Immediately notify your obstetrician if you experience any of the following symptoms:

  • Bleeding from the vaginal area
  • Fainting or feeling dizzy.
  • Having trouble breathing before beginning exercise.
  • Pain in the chest.
  • Having a headache.
  • Weakness in the muscles.
  • The uterus contracts frequently and painfully.
  • Bleeding or leaking from the vaginal area.

Be Active When You are Pregnant

During pregnancy, it’s important to stay active: Pregnant women who exercise have less back pain, more energy, a better body image, and a faster return to their pre-pregnancy shape after delivery. There’s no need for fancy equipment or a lot of time to stay fit. It is safe to do during each trimester, can be done at home, and can be done at any time. You should first talk to your doctor before beginning a fitness program.

Plank – During Pregnancy

You will need to get down on your hands and knees with your wrists under your shoulders. Set your body in a straight line by lifting your knees and straightening your legs behind you. Straighten your back and make sure your stomach is not sagging.
You can hold it for one to two breaths, then upwards to five.

Walking During Pregnancy

During pregnancy, the NHS encourages mothers to stay active and exercise, and walking is one of the most popular activities, along with swimming, pilates, and yoga. You can do it from your front door, it is free, it is low-impact, and you can adapt your walks as your body changes.

Benefits of Walking During Pregnancy and After

During pregnancy, walking can help you avoid morning sickness, constipation, cramps, and varicose veins, as well as sleeplessness at night. It is recommended that you can walk as normally as you can during the first two trimesters and continue into the third trimester if you are feeling well.

By walking, you will help yourself deal with labor and get back in shape after giving birth. If you want to get out and meet other people after your baby is born, joining a walking group would be a great idea.

If you start walking during your pregnancy and continue walking after the birth, you’ll set yourself up for a happy, healthy life, and you’ll be more inclined to walk as a family with your little one as he/she grows and learns to walk.

Walking Advice During Pregnancy
  • Here are some simple practical tips for walking during pregnancy:
  • Wear comfortable clothes and supportive shoes.
  • Always remain on level ground and away from dangerous paths, including those near cliff edges.
  • Don’t exercise when the weather is hot.
  • Always keep a bottle of water with you.
  •  When you are nearing your due date, stay close to home, keep your mobile phone with you while you walk or walk with other people.
  • If you’re tired, choose a shorter walk or one with a shortcut you can take.
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Swimming During Pregnancy

Swimming during pregnancy is a great way to stay fit during pregnancy. It is highly recommended that you prepare yourself for swimming by doing a basic exercise before stepping in the water.

Start slowly and gradually increasing the time and number of laps if you’ve previously swum occasionally. It’s important to remain comfortable throughout the exercise session and to maintain a moderate pace that won’t exhaust you. Exercise your body by working out in 5 to 6 sets of 4 laps each using a single style or by switching between different styles to get a complete workout.

Benefits of Swimming During Pregnancy

Swimming is one of the best exercises for a pregnant woman as well as beneficial to your health throughout the pregnancy.

  • Here are several ways swimming can benefit you while pregnant:
  • Swimming is a great way to maintain your weight.
  • You can maintain a healthy heart by participating in this low-impact exercise.
  • The benefits of swimming during pregnancy include increasing strength and toning muscles.
  • Swimming also reduce stress on the spine and nearby muscles.
  • Swimming improves the strength and functionality of the muscles in the shoulder area and around the spine.
  • During pregnancy, swimming may help you relax.
  • Swimming may also improve your sleep.
  • Swimming is better for pregnant women than other exercises because it is easy on ligaments and joints.

Stationary Bicycling During Pregnancy

Yes, Stationary bicycling while pregnant is safe, as long as you get your doctor’s permission first. According to the American College of Obstetricians and Gynecologists (ACOG), stationary cycling during pregnancy is a safe exercise.

When cycling indoors, you should make sure you do the following three things:

  • Make sure you drink enough water.
  • Avoiding overexertion and pace yourself.
  • Staying cool when the temperature rises can prevent your blood from circulating properly.

During pregnancy, your heart rate should be less than 60% to 80% of your age-predicted maximum heart rate, according to the American College of Obstetricians and Gynecologists. The average heart rate is usually not more than 140 beats per minute.

Practice Yoga During Pregnancy

Doing yoga isn’t simply twisting and turning your body. Especially during pregnancy, it can be incredibly beneficial. A major benefit of yoga during pregnancy is that it allows you to breathe and relax. Pregnancy, labor, birth, and motherhood can be easier on your body if you do this. During pregnancy, yoga calms the body and mind, relieving your body of both physical and emotional stresses. Prenatal yoga can also prepare you for a normal delivery.

We’ve listed safe poses for pregnant women –

  • Butterfly stretch
  • Cat-Cow
  • Side-angle pose
  • Standing forward bend (with chair for modification)
  • Triangle pose (with chair for modification)
  • Cobra (in the first trimester only if comfortable)
  • Seated forward bend (with modifications)


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