Can You Exercise While Pregnant?
It is safe to continue with or begin regular exercise during pregnancy? If you are healthy and your pregnancy goes as planned. Your chances of miscarriage or premature birth are not increased by physical activity. It is important that you discuss exercise with your obstetrician and other members of your health care team at your prenatal visits. You can talk about safe activities if your doctor gives you permission to exercise.
Can I exercise During Pregnancy because of certain conditions?
These conditions or complications of pregnancy should be avoided by pregnant women:
- Some types of heart- and lung disease
- Pregnancy with twins, triplets, or more can increase the risk of preterm labor.
- After 26 weeks of pregnancy, placenta previa
- This pregnancy is not recommended for regular exercise.
- Preeclampsia and pregnancy-induced high blood Pressure
- Severe anemia
What are the health benefits of exercising during pregnancy?
These key benefits of regular exercise during pregnancy are for you and your baby:
- Lowers back pain
- Constipation can be treated
- May lower your chance of developing diabetes during pregnancy, or what os called gestational diabetes.
- Promotes healthy weight gain during pregnancy
- It improves your general fitness and strengthens the heart and blood vessels.
- This tool will help you lose baby weight after your baby is born.
How Much Exercise Should I Do During Pregnancy?
Pregnant women should aim to get 150 minutes of moderate intensity aerobic activity each week. Aerobic activity involves moving large muscles (such as the arms and legs) in a controlled manner. Moderate intensity is when you move enough to increase your heart rate and begin sweating. While you can still talk and sing, it is not possible to sing.
Brisk walking, general gardening (raking and weeding or digging) are examples of moderate-intensity aerobic activities. The 150-minutes can be divided into five 30-minute workouts each day or smaller 10-minute sessions throughout the week. Start slowly if you’re new to exercising. Gradually increase your activity. Start with 5 minutes per day. Each week, add 5 minutes to your activity time until you are able to stay active for 30 minutes per day. You can continue to do the same exercises if you were active before getting pregnant, provided your obstetrician approves.
Body Changes During Pregnancy
You may have to increase the calories you consume if you lose weight. What are the changes in my body that could affect my exercise program during pregnancy? During pregnancy, your body experiences many changes. These changes should be taken into consideration when choosing exercises.
- The hormones you take during pregnancy can cause your ligaments to relax. This increases the risk of injury and mobility in your joints. You should avoid jerky, bouncy or high-impact movements that could increase your chance of getting hurt.
- Balance: An extra weight at the front of your body can shift your center of gravity. This puts stress on your joints and muscles, particularly those in the pelvis and lower back. You are more at risk of falling because you are less stable and are more likely to lose balance.
- Breathing: When you exercise oxygen and blood flow is directed towards your muscles, and not other parts of your body. Your need for oxygen is greater when you’re pregnant. This can affect your ability do strenuous exercise, especially for those who are obese or overweight.
What Precautions Should You Take While Exercising During Pregnancy
Find bellow a list of precautions pregnant women need to take when exercising
- Hydration is key. Drink lots of water before, during and after your workout. You may feel dizzy, have a racing heartbeat, or have dark urine. You do not want to be dehydrated during pregnancy.
- To protect your breasts, wear a sports bra with lots of support. You can use a belly support belt later in pregnancy to reduce pain when running or walking.
- Avoid overheating, especially during the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room. Avoid exercising outside in the heat or humidity.
- As much as you can, avoid standing still and lying on your back. Your uterus presses against a large vein to return blood to your heart when you lie down on your back. Standing still can cause blood to pool around your feet and legs. Your blood pressure may drop for a brief time if you are in these positions.
Are There Any Safe Exercises That I Can Do During Pregnancy
These exercises are safer for pregnant women, according to experts.
- Walking: Brisk walking is a great way to get a complete workout. It’s also easy on your joints and muscles.
- Swimming and water exercise: Water exercises use many of your body’s muscles. You can avoid injury and muscle strain by keeping your body weight under water.
- Stationary cycling: Because your growing baby can make it more difficult to balance and be more susceptible to falling, it is a risky idea to ride a bicycle while pregnant. A stationary bike is better.
- Modified Yoga and modified Pilates: Yoga can reduce stress, increase flexibility, encourage stretching, and promote focused breathing. Prenatal yoga and Pilates are available for pregnant women. These classes may teach modified poses to accommodate pregnant women’s changing balance. Avoid poses that force you to lie down or remain still for extended periods of time.
You may be able continue running, jogging, or playing racquet-sports during pregnancy if you are an experienced runner. Talk about these activities with your doctor or another member of your healthcare team.
What Exercises Should I Avoid During Pregnancy?
Avoid activities that could put you at greater risk of injury while pregnant.
- Contact sports, sports that could put you at high risk for getting hit in your abdomen, such as boxing, ice hockey, and soccer
- Activities such as water skiing, downhill skiing, surfing and off-road cycling can all lead to a fall. Gymnastics, horseback riding, gymnastics and gymnastics are some examples of activities that could cause a fall.
- Hot yoga or hot Pilates can cause you to get too hot.
- Scuba diving
- If you don’t already live at high altitude, consider doing activities above 6,000 feet.
Are There Any Warning Signs I Should Not Exercise During Pregnancy?
You should be aware of the following warning signs, regardless of whether you are a professional or an amateur athlete. If you notice any of these symptoms, call your obstetrician immediately.
- Bleeding from your vagina
- Feeling faint or dizzy
- Breathing problems before beginning exercise
- Chest pain
- Muscle weakness
- Calf swelling or pain
- Uterus contractions are regular and painful.
- Fluid gushing from or leaking from the genital area
What is the point of continuing to exercise after my baby is born. Exercise after the birth of your baby may improve your mood and reduce the chance of developing deep vein thrombosis. This condition is more common in women who have given birth within the first week. Exercise after pregnancy is a great way to lose weight and get in shape.