It is well known that exercise, as such, gives us a wide range of health benefits for everyone. Regular exercises have several pregnancy-specific health benefits like,• Preventing excess maternal weight gain by working out the body.
- Improving the woman’s ability to cope with labor by improving their stamina.
- Helps in counteracting postpartum depression by actively involving them in some form of activity.
- Preventing the development of gestational diabetes by reducing the weight gain in individuals with high body mass index.
- Preventing the onset of preeclampsia by controlling and maintaining blood pressure.
- Improving mood, energy level, and sleep.
- Preventing constipation and back pain.
Exercises that are Safest for Pregnant Women
Walking— A Brisk walk for about 30-40 mins every day is beneficial. It refreshes the body and keeps up your metabolism.
Swimming – It is a good form of exercise that gives an overall body workout without causing injury and strain.
Yoga – Deep breathing improves circulation and improves oxygen inflow to the placenta. Yoga improves flexibility and improves the energy flow throughout the body.
Do’s and Don’ts on Exercising
- Wear comfortable soft light clothes that allow full range of movements, prevents tripping and supports the growing belly (stretchable pants).
- Take time to warm up before exercising as it would reduce the risk of cramps and loosen up your tight muscles.
- Drink plenty of water before and after exercising to prevent dehydration, giddiness, and thirst.
- Post-exercise relaxing and stretching is a must as it would prevent the actively engaged muscles from soreness.
- Avoid high impact exercises, contact sports where there is a risk of being hit and fall, and those that involve difficult angle and body positions.
Warning Signs to Stop Exercising
While you exercise, watch out for the following signs that will indicate that your body is not coping with the kind of physical activity that you may follow.
- Dizziness
- Shortness of breath
- Chest pain
- Abdomen pain
- Vaginal bleeding It is better to stop, relax, and let your obstetrician know. She may help you to do any alternate form of exercising, which you might be capable of handling with ease.