Exercise During Pregnancy

Pregnant people benefit highly from exercise. Your exercise routine would depend on how active you were prior to the pregnancy. Active people can remain active and sedentary people would be encouraged to start a mild exercise regimen. Exercise will help you to improve your mood, posture and endurance.

Once you get the go ahead from your doctor you can start with

• Kegel’s exercise or pelvic floor exercises should be started to strengthen your pelvic floor muscles. It helps to maintain control of bladder as the pregnancy progresses and to reduce chances of hemorrhoids.
• Walking: Walking is a gentle low-impact form of exercise and is ideal for pregnant women. If you are unused to exercise, you can begin with 10-minute walks and then increase it up to 30 minutes a day for five days a week. Take care to wear supportive footwear and walk on flat even surface.
• Swimming: Swimming, too, is a low impact form of exercise which does not pose the risk of fall. Again, if you are not used to this form of exercise, start with a short period of time and build it up.
• Yoga: Deep breathing exercises and mindfulness is highly beneficial. Many mild stretches and strengthening meant for pregnant women can be done regularly.

Dos and Don’ts of exercising

• Do be careful to maintain hydration.
• Do avoid any exercise which challenge your balance.
• Do wear loose and comfortable clothes while exercising.
• Do remember to breathe and be aware of your heart rate during workouts.
• Don’t do exercises which raise your rate of heartbeat and breathing to such an extent that makes talking impossible.
• Don’t do exercises that lead to overheating.

When to stop exercising?

It is important to recognize when to stop exercising to avoid any danger to the fetus. Please stop and contact a doctor if you notice any of the following symptoms while exercising:

• Nausea
• Overheating
• Feel like you are starting to overheat
• Difficulty in breathing
• Unsteady or uncomfortable heartrate
• Headache

Although moderate exercise throughout pregnancy has been proven to improve your endurance so that you can cope with labor, it should be taken up with necessary precautions to reap its benefits.