Is Exercise During Pregnancy Safe?
In most cases, exercise is safe during pregnancy.
Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended to do some sort of physical activities during pregnancy.
Exercise can also improve your posture and reduce common discomforts like backaches and fatigue.
There is evidence that physical activities during pregnancy may also prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery.
Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.
However, it is important to discuss about the types of exercise you would like to do with your obstetrician or other member of your healthcare team during your early prenatal visits.
Benefits of Exercise During Pregnancy
- Boost your energy: Pregnancy saps your energy, but regular exercise can help you get through your daily tasks that is on the grounds that activity reinforces your cardiovascular framework, so you don’t tire as effectively.
- Sleep better: While many pregnant women report having a harder time falling asleep, those who exercise consistently say the quality of their sleep is better and that they wake up feeling more rested.
- Reduce gestational diabetes: High blood sugar during pregnancy puts you at extremely high risk of developing type II diabetes. Those women who developed gestational diabetes, regular exercise can make a significant difference, moms who exercised moderately three times a week had better insulin sensitivity.
- Lower blood pressure: Blood pressure occasionally does go up during pregnancy. Simply walking regularly — has been found to keep blood pressure from rising.
- Reduces backaches: Pregnancy puts extra pressure on your lower half, resulting in lower back pain but water workouts, pelvic tilts, and yoga can offer relief. Exercise during the second half of pregnancy seems to be especially helpful.
- Your labor may be shorter: Those who had continued training throughout their pregnancy experienced active labor for 4 hours and 24 minutes compared with 6 hours and 22 minutes for those who’d quit training early on.
5 Best Activities for Moms-To-Be
Walking: Strengthens heart/lungs, increases stamina.
Water Exercise: Strengthens heart/lungs; reduces strain on joints.
Prenatal Pilates: Strengthens entire body, especially core muscles.
Weight Training: Increases muscle tone and strength.
Prenatal Yoga: Increases strength, stamina and relaxation.
Exercises That You Need to Avoid During Pregnancy
- Activities where falling is more likely (such as skiing and horseback riding)
- Deep knee bends, full sit-ups, double leg raises and straight-leg toe touches
- Activities that require extensive jumping, hopping, skipping, or bouncing
- Bouncing while stretching
- Exercise in hot, humid weather
Basic Tips for Exercise During Pregnancy
- Comfortable clothes as well as a good support bra.
- Exercise on a flat, level surface to prevent injury.
- Have enough amount of calorie intake, most likely 300 extra calories compared to before pregnancy.
- Drink enough water before, during and after your workout to keep body hydrated.
- After completing your workout, get up slowly and gradually to prevent dizziness.
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