Exercise For Pregnant Women

Pregnancy is one of the most sensitive matters for an expectant mother and her family. With concern for the health of the baby and the mother, many people advise pregnant mothers to avoid any form of exercise. It is believed that it may harm the baby and may even lead to miscarriage. But several studies have suggested that prenatal exercise promotes better fetal growth and development. However, before adopting any exercise program, a mom should consult their doctor or health care provider to avoid complications.

The Benefits of Exercise for Pregnant Women

Pregnancy exercise strengthens and relaxes the body's muscles. This gives mothers a better sense of control over their bodies. Exercise boosts strength and endurance, preparing the body for labor and delivery.

• Exercise during pregnancy relieves common pregnancy discomforts such as constipation, back pain, inflammation, etc.
• Increases energy levels: Exercising while pregnant makes you feel better and aids in the management of anger, stress, and mood swings.
• Gaining weight during pregnancy is a healthy sign, and prenatal exercise helps a woman gain a healthy weight.
• Treat gestational diabetes, which occurs due to high blood sugar (called glucose) in the blood.
• Due to hormonal changes during pregnancy, the joints become weak and loose. Proper exercise stimulates the lubrication process and protects the joints from wear and tear.
• Exercise reduces the risk of preeclampsia, which is characterized by high blood pressure, usually after the 20th week of pregnancy. It can have serious and sometimes fatal consequences for the baby and the mother.
• Prenatal yoga, meditation, and exercise give the body energy and strength and prepares it for labor and delivery. Working towards the cause of felicitating a happy pregnancy, Krishna Coming Garbh Sanskar has created a live and functional meditation schedule for expectant mothers. The meditation programme is attended by hundreds of pregnant women from all over the country. Check it out in the Krishna Coming Garbh Sanskar App.
• Regular yoga, exercise, and meditation during pregnancy also reduces the risk of birth defects and the chances of Cesarean. A Cesarean is when a baby is born via surgery.

What are the Safest Exercises for Pregnant Women?

1. Prenatal Yoga

Prenatal yoga is a set of poses for pregnant women and breathing techniques that are very beneficial for the mental and physical well- being of the baby and the mother. But before engaging in any form of yoga, there is a great need for consultation with an expert to avoid any kinds of complications later.

Doing meditation during pregnancy has a calming effect on your mind and soul. It connects you to your inner self, and thus helps to manage stressful events that are common during pregnancy.

2. Walking

Brisk walking is an excellent exercise for moms-to-be. It provides the body with energy and does not strain the muscles and joints.

3. Swimming

Swimming is a form of low impact exercise which is very good for building endurance and aerobic strength without twisting the abdomen. It is one of the safest ways to exercise during pregnancy.

4. Riding an Indoor Stationary Bike

This is another safe exercise for expectant mothers. It tones and strengthens the muscles, and there is less risk of falling off a stationary bike.

Who Should Not Exercise?

Women suffering from the following diseases are not advised to exercise:

• Asthma
• Any type of lung or heart disease
• Lower placenta
• Bleeding
• Diabetes
• Weak Cervix
• Having a history of premature labor
• Severe anaemia

When to Stop?

Watch your body and listen to it when you are warned. Any form of fatigue, dizziness, palpitations, shortness of breath, and hips and back pain during pregnancy is a sign that your body is tired and it is time to relax.

Exercises to Avoid

There are exercises that can harm the baby and the mother if done during pregnancy. They include:

• Activities involving the risk of falling, such as horseback riding.
• Contact sports, such as softball, volleyball, basketball, soccer, and ice hockey, etc.
• Activities that require quick movement and direction change.
• Activities involving a lot of jumping, hopping, skipping, running, and waist-twisting motions.
• Exercises that require you to lie on your back, particularly after the first trimester.

When done under the guidance of an instructor, the right form of workout will lead to a positive change for you. Being gentle with yourself, eating nutritious supplements, and staying optimistic and aware of your body can lead to wonderful results. Stay active, stay happy!

FAQs on Exercise For Pregnant Women

Q1. What kind of exercise for pregnant women is safe?

These low-impact exercises for pregnant women are generally safe:

• Walking
• Riding a stationary bicycle
• Yoga and stretching exercises
• Kegel exercises

Q2. When should pregnant women begin exercising?

You can start exercising at any point during pregnancy. However, you’ll need to put effort into adapting to a pregnancy bump even if you are used to staying active in the past.

Q3. Are squats a good exercise for pregnant women?

Squats are a really good exercise for pregnant women as it helps maintain strength in the hips, glutes, core, and pelvic muscles. Squats, when done correctly, can also improve posture and aid in your delivery.