Before going deep into this lovely article, I would like to say that as a pregnant woman before carrying out any of the exercises, kindly talk to your health care provider about exercising during pregnancy.
This is because, for some women, exercise is only safe during pregnancy for some of the reasons listed below.
- Preterm labor, bleeding from the vagina, or water breaking. (ruptured membranes).
- Cervical insufficiency or a cerclage
- Placenta previa after 26 weeks of pregnancy.
- Gestational hypertension or preeclampsia
Why for most pregnant women, exercising is safe and healthy for them and the baby.
Healthy pregnant women need at least 2 hours of moderate-intensity aerobic activities each week. In moderate-intensity aerobic activity, you could take a walk, which is enough to make you sweat and increase your heart rate.
You don’t necessarily have to do all the 2 hours of activity at once. Rather, break it down throughout the week.
The benefit of exercise during pregnancy
- Reduce backaches, bloating, constipation, and swelling
- Helps you sleep better
- Prevent excess weight gain
- Boost your mood and energy level
- Lower blood sugar
- Promote muscle tone, strength, and endurance
- Reduce the risk of pregnancy complications
- Shortened labor
- Reduce the risk of having a C-section
Safe pregnancy exercise tips
- Walking: if you are still new to exercise, walking is a great way to start. A brisk walk doesn’t strain your joints and muscles which makes it one of the safest forms of exercise during pregnancy.
- Swimming: water workouts are the perfect exercise for you and your pregnancy. The water supports the weight of your growing baby and moving against the water helps keep your heart rate up. If you experience back pain when doing other activities, try swimming it will ease the pain in your joints and muscles.
- Thigh shift: stand with one foot about 2 feet in front of the other, with toes pointed in the same direction. Lean forward, supports your weight on the forward thigh. Change sides and repeat the process four times on each side.
- Kegel: level exercises during pregnancy helps to strengthen the muscles that support the bladder, uterus, and bowels. When you strengthen these muscles during pregnancy, you develop the ability to relax and control the muscle in preparation for labor.
You don’t need to go to a gym or own special equipment to be active. You can walk around the house; just find a way to be active every day.
Warning signs to take note of while exercising.
You must watch for signs of problems while working out during pregnancy. As important as exercise is to know when to stop and contact your health care provider if need be.
- Vaginal bleeding
- Headache
- Dizziness
- Chest pain
- Fluid leaking from your vagina
- Muscle weakness affecting balance
- Calf pain or swelling
- Painful uterine contractions that continue after rest
In conclusion
Always consult with your healthier care provider before beginning any exercise during pregnancy.
Also, there is a different approach to prenatal exercise that is available to those who have a healthy and normal pregnancy.
