It’s essential to work out regularly and that to risk free exercise during pregnancy , right? Why stop when you’re pregnant? Doing regular exercise during pregnancy can help ease the pain and strengthen your muscles while you go into labor. Exercising throughout pregnancy will help you maintain a better posture and alleviate typical discomforts like backaches and tiredness. Physical activity has been shown to reduce stress, moreover, it helps in avoiding gestational diabetes, and increases the endurance needed for carrying and birthing a baby.

If you were physically active before becoming pregnant, you should be able to keep doing so during these 9-months but with certain moderation and modification. Instead of attempting to exercise at your previous level, do what is most comfortable for you right now. Low-impact aerobics are preferred over high-impact aerobics. If you’ve never exercised consistently before, you can start a fitness routine during pregnancy after speaking with your doctor, but don’t do anything new or intense. 

Advantage of Doing Risk Free Exercise During Pregnancy

Here are some advantages of doing exercise during pregnancy: 

1. Assist in the prevention or treatment of gestational diabetes

Maintaining a healthy weight while pregnant is beneficial to both you and your baby. Exercise, in combination with a good diet, can help you avoid certain illnesses like gestational diabetes, thyroid issues and that can have a serious impact on your baby.

2. Certain pregnancy problems are less likely to occur

Excessive weight gain during pregnancy can result in a variety of problems, ranging from preeclampsia to higher birth weight. So, it is necessary to follow up with a regular exercise plan.

3. Enhance your overall health and fitness

Morning sickness, urinary incontinence, varicose veins, anxiety are some of the ugly sides of the pregnancy. By adding the right amount of exercise and fitness regime it can help alleviate these issues and allow you to enjoy this special time. During the later stages of pregnancy, especially in the third trimester, fatigue is a constant companion. The right exercises can help to increase your energy levels. 

4. Help you get back on your feet faster after the birth of your child

One of the most common benefits regarding exercising during pregnancy is that there is a quicker recovery during the postpartum phase. The pelvic floor exercises could help to lessen the intensity of bleeding and heal rectus diastasis. All of this contributes to a sense of self-assurance in one’s physique.

What kinds of exercises should you avoid while pregnant?

Exercise During Pregnancy
Exercise During Pregnancy

Certain workouts and hobbies might be hazardous to your baby if you do them while you’re pregnant. They are as follows:

  • During any action, you should not hold your breath.
  • Activities that are likely to cause you to fall (such as skiing and horseback riding).
  • Softball, football, basketball, volleyball, and all types of contact sports should be avoided.
  • Deep knee bends, complete sit-ups, double leg lifts, and straight-leg toe touches are some of the exercises you may perform.
  • Stretching while bouncing.
  • While standing, make waist-twisting actions.

Which exercises are safe to do while pregnant?

The majority of activities are safe to undertake while pregnant as long as you exercise with caution and don’t overdo it. Swimming, brisk walking, indoor fixed cycling, breathing exercise, step or exercise machines, and low-impact aerobics are the safest and most productive exercises. These exercises are low-risk, beneficial to your entire body, and maybe continued till birth.

What should a pregnancy workout plan include?

Always begin by stretching and warming up for 5 minutes. At least 15 minutes of cardiovascular activity should be included. At times when you’re most active, keep track of your heart rate. After aerobic exertion, do 5 to 10 minutes of increasingly slower exercise, finishing with a brisk walk.

Always remember –

  • Consume enough calories to fulfill your pregnancy’s demands (300 calories per day more than before you were pregnant) as well as your workout routine.
  • At least 1 hour before exercising, finish your meal.
  • Before, during, and after your workout, drink plenty of water.

Diet and Exercise during Pregnancy

Caffeine and alcoholic drinks (unless you are French)  should be avoided during pregnancy. Caffeine has been shown to impact the baby’s respiration and heart rate when it crosses the placenta. In most cases, 200mg (about 1 cup of coffee) is considered safe during pregnancy. 

Raw or undercooked meat, fish, shellfish, and eggs are among the items to avoid. Soft cheeses, raw vegetable sprouts, and fresh (unpasteurized) fruit and vegetable juices should also be avoided. It is critical to avoid these foods/drinks to reduce the chance of acquiring a food-borne disease that might harm the pregnancy.

Also read; Activities Pregnant Women Should Avoid

Best Exercises for Pregnant Women  

Here are some recommended exercises for pregnant women:

1. Pregnancy Stretching Exercises

Stretching activities keep muscles limber and warm, which is especially beneficial during pregnancy. Here are some easy stretches to do before or after your workout:

2. Rotation of the neck

Neck and shoulders should be relaxed. Bring your chin forward. Rotate your head slowly to the right shoulder, back to the center, then over the left shoulder. Rotate four times in each direction at a moderate pace.

3. Rotation of the shoulders

Bring your shoulders forward, then rotate them up toward your ears before returning to the starting position. Rotate four times in each direction.

4. Swim

Placing your arms at your sides is a good idea. As though you were swimming the crawl stroke, raise your right arm, extend your body forward, and rotate to the side. With your left arm, follow suit. Repeat the process a total of ten times.

5. Thigh Swing

Place one foot about 2 feet ahead of the other, toes pointing in the same direction. Lean forward, your weight supported on your forward thigh. Repeat on the other side.

6. Rotation of the ankles 

Keep your toes relaxed while sitting with your legs outstretched. Make big circles with your feet while you do so. Utilize the whole of your foot and ankle. Rotate to the right four times and then to the left four times.

Exercise During Pregnancy
Exercise During Pregnancy

Pregnancy-Specific Exercises

Tailor exercises can help reduce low back pain by strengthening the pelvic, hip, and thigh muscles.

1. Sit like a tailor

Sit with your knees bent and your ankles crossed on the floor. Lean forward slightly while keeping your back straight yet relaxed. Throughout the day, use this posture whenever feasible.

2. Press for tailoring

 Sit on the floor with your knees bent and your feet together at the bottom. Grab your ankles and slowly bring your feet closer to your torso. Place your hands underneath your knees and close your eyes. Inhale. Press your hands up against your knees while pushing your knees down against your hands (counter-pressure). Hold for a total of five seconds.

Warning signs that you should stop exercising if you are pregnant:

  1. Pain in the chest
  2. Muscle wasting
  3. Continual vaginal bleeding
  4. Feeling dizzy
  5. Migraine
  6. Calf discomfort or edema.
  7. Shortness of breath before beginning a workout routine.

It is always beneficial to add little workout routines, by adding a few instances of exercise during pregnancy you can reap maximum benefit for yourself and your baby!

Also read; Yoga For Pregnant Women