One of the most frequently asked questions by women who love to keep in shape is ‘is it okay to exercise during pregnancy?’. The simple answer is yes. Exercising has innumerable benefits for everyone and especially for pregnant women. This comes with its own set of limitations that should be kept in mind. A healthy woman needs about 2-3 hours of aerobic activity each week and the best way to meet this timeframe is to divide your workouts into small bits of 20-30 min each day. Same is true for pregnant women.
We all know the benefits of exercise but for a pregnant woman it can do wonders and in fact could make the pregnancy process a bit easier.
- Keep your mind and body healthy. Physical activity can help you feel good and give you extra energy. When you exercise, your body releases chemicals called endorphins that are the body's natural pain reliever and mood booster.
- It is very common for mothers-to-be to gain weight during pregnancy, this is perfectly normal and can be regulated during pregnancy through consistent exercise. Exercising during pregnancy helps the mother-to-be stay healthy and gain muscle which will benefit both child and mother.
- Pregnancy is NOT the time to be on a diet and lose weight, you should be eating enough to sustain both you and your baby’s growth
- Back pain is very common during pregnancy and even though there are belts and supports available, exercising may ease the pain naturally via endrophis as they also interact with pain receptors in the brain. Exercising makes the back much stronger to support the mother and her growing baby bump.
- Exercise is known to help diminish stress levels and anxiety. Taking out time for yourself and to move your body could really help blow off some steam and improve your chances of getting a good night’s sleep which is very important for your mental health.
- Exercising regularly helps avoid complex conditions such as gestational diabetes, preeclampsia and c-section. Gestational diabetes is a type of diabetes that can happen during pregnancy. It happens when your body has too much sugar (called glucose) in the blood. Preeclampsia is a type of high blood pressure some women get after the 20th week of pregnancy or after giving birth.
Now what kind of exercises are safe to perform? Of course, very intense workouts are not good for pregnant women as they could put a lot of strain on the body leading to additional post workout fatigue. One should be cautious performing strenuous workouts as any additional strain or misstep can cause additional harm to the mother and baby. Moving your body for 20 minutes every day is often enough and may be all you can handle when feeling the pregnancy symptoms.
- Walking at either a brisk or slow pace is very good for the baby. Running isn’t bad but is not recommended. Walking is a good light form of exercise. Walking in a park or at a place where there is tons of fresh air and no pollution of any kind could really boost the mood of the mother-to-be making her happy which is good for the mental health of the mother. Brisk pace walk is even more beneficial as it will work your heart rate (safe level) which would release more endorphins and would also build the stamina of the mother-to-be.
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Yoga and Pilates are good during pregnancy but you should redesign your yoga routine to incorporate easier poses during pregnancy, these practices can strengthen your respiratory system, your muscles and could protect you from injuries.
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Strength training is good as it makes your body, bones and muscles strong and this could help improve stamina leading to an easier pregnancy.
Try to avoid any sort of activities that involve jerky movements, sports that involve bending or stretching your stomach. Exercising at very high altitudes must be avoided as well as this could lower your oxygen level and could be fatal for the baby.
Remember, always contact your doctor for the best advice that is most suited to your case and pregnancy. Please do not put any pressure on yourself to become a fitness guru by the end of this pregnancy, just keep moving and take out some time during the day that is all about you.
