Pregnancy & Birth

A Guide to Safe and Effective Pregnancy Exercises

Author by Raazi
Reviewed By Raazi
Last Edited : January 1, 1970

Pregnancy is a time of immense physical and emotional changes for women. Though exercise may not be the first thing that comes to mind when you think of pregnancy, it can provide various benefits for both the mother and the baby.

The key is to follow proper guidelines and listen to your body to ensure a safe and effective workout routine during this critical time.

In this blog, we’ll explore the benefits of pregnancy and exercise, as well as some key guidelines to follow.

Babies of physically active mothers may have improved heart health and healthier birth weights.
Exercise during pregnancy can enhance placental growth, ensuring better nutrient and oxygen delivery to the baby.
Water aerobics during pregnancy can relieve joint stress while providing a full-body workout.
Maintaining fitness during pregnancy can help prevent excessive weight gain and make postpartum weight loss easier.
Active pregnancies may lead to a reduced risk of postpartum depression by promoting hormonal balance.

Why Exercise is Essential for a Healthy Pregnancy?

Exercise is an important element of pregnancy. It is crucial during this stage because of added demands placed on joints, muscles, heart, and lungs. Meanwhile, it is advised to skip those activities which exert pressure on the pelvic floor muscles.

Overall, the benefits of pregnancy and exercise are clear. With pregnancy and exercise recommendations and a focus on safety, women can enjoy plenty of health benefits.

Primarily, they get improved health and fitness levels, reduced pregnancy-related complications, and a better overall pregnancy experience.

Some pronounced benefits of exercise during conception include:

Reduction in back pain and improved sleep patterns
Improved muscle strength and tone
Reduction in leg cramps, constipation, fatigue, anxiety, pain perception, neuromuscular tension, and swelling
Improved overall fitness

You should work out with special attention during conception. It is essential to get advice from your doctor, perinatal physiotherapist, or midwife before beginning a new exercise regimen or resuming an existing one.

Recommended Exercises during Pregnancy

Of course, it’s important to keep in mind that all exercises are not safe for pregnant women. High-impact activities, for example, can put undue stress on the body and may not be appropriate during this time. It’s also important to pay attention to changes in the body and adjust exercise routines accordingly.

Some women may need to change their workouts or avoid certain exercises quickly as their pregnancy progresses.

Some exercises are specifically suggested for conception. A few of them are:

Walking at least 30 minutes a day
Low-impact aerobic exercises such as rowing
Pregnancy exercises classes
Cycling
Swimming in freestyle, not breaststroke
lightweight training

Key Considerations for Safe and Effective Pregnancy Exercises

Always inform your consultant physician about the type and frequency of exercise you are doing currently, and the one you normally do.
If you feel any discomfort while doing any exercise, immediately inform your consultant. Workouts of any kind should make you feel comfortable, and should not cause shortness of breath.
If you feel dizziness, faintness, tiredness, blurred vision, nausea, vomiting, pain, or numbness at any point, stop the workout.
Any exercise should not cause leaking of amniotic fluid, vaginal bleeding, contraction, or reduced movement of the baby. So, if you feel any of such, stop exercising.

Dont’s of Pregnancy Exercises

Be cautious of the effects of pregnancy hormones. Soft joints and ligaments increase the likelihood of injury.

Avoid lying on your back for exercise after the 16th week of pregnancy.

Avoid contact sports after the first trimester. Always go with the recommendation of your physiotherapist or midwife.

Try to maintain the posture for exercise.

Avoid holding your breath any moment while doing exercise. Try to inhale and exhale normally.

When to Resume Exercise after Birth

If you resume high-impact aerobic exercises early after childbirth, it can become complicated for you. Engaging in sports or any high aerobic exercise reduces the strength of pelvic floor muscles. It, in return, increases bladder complications, mainly pelvic organ prolapse.

So give yourself enough time to relax and heal. Start abdominal bracing and mild pelvic floor exercises a few days later after delivery.

Ensure six weeks of postnatal follow-up before increasing the intensity of exercise. You can continue walking at this stage, but increase its duration and intensity gradually.

Lastly, don’t forget to discuss with your health care professional before resuming exercise after giving birth.

Takeaway

Pregnancy and exercise can go hand-in-hand for women looking to maintain their health and fitness levels during this critical time. By following pregnancy and exercise guidelines and listening to their bodies, women can safely engage in exercise routines that provide many benefits for both themselves and their babies. If you’re pregnant and considering an exercise routine, be sure to speak with your healthcare provider to ensure that you’re following the right guideline.

Remember, a healthy pregnancy can lead to a healthy baby, and exercise can be an important part of that equation.