Exercise During Pregnancy

A pregnant lady undergoes several physical changes in her body and most pregnant women concern about these body changes during pregnancy. Although most of the time these changes are normal during pregnancy, exercise may help provide some relief.

Normally in India there is a practice of treating pregnant women like a fragile object. But the new opinion is that not only can exercise give you more energy and boost your mood, it can actually make your pregnancy more comfortable while giving your baby the possibility of a healthier life. Regular exercise during pregnancy can improve your posture and help reduce backaches, bloating and fatigue. It may also help prevent gestational diabetes (diabetes that develops during pregnancy) and build more stamina needed for labor and delivery.

How much should I exercise?

If you exercised regularly before your pregnancy, you should be able to continue your program in moderation. Do what's most comfortable for you now; don't try to exercise at your former level.

If you weren't exercising regularly before you became pregnant, it is good to begin slowly and build gradually as you become stronger. Do not try a new, strenuous activity. Walking is considered safe to initiate when pregnant. Begin with as little as 5 minutes of walking a day and add 5 minutes each week until you can stay active for 30 minutes a day. Give yourself a break if you feel sick, exhausted or achy and do what feels right for your body.

Consult your doctor before you begin a new exercise program or decide to continue your old program.

What exercises should I do?

The safest and most productive activities are walking, swimming, yoga, pilates and indoor stationary cycling. These activities carry little risk of injury, benefit your entire body, and can be continued until birth. Here are a few of the exercises you can do:

• Walking: Walking is a good pregnancy exercise recommended by many experts. This is an exercise that you can continue with throughout the period of pregnancy. Brisk walking gives a total body workout and is easy on the joints and muscles.
• Yoga: Yoga has several exercises or postures that work wonders on a woman's health and in pregnancy conditions.
• Swimming: Swimming is another favorite because you get a total body workout while being supported by the water.
• Bicycling: The best thing about biking is that the bike supports your weight, so there is less stress on your body.
• Weight training: Weight training with light weights is safe; avoid lifting heavy weights during this period.
• Pilates: Pilates exercises combine strength training with unique breathing and posture techniques, for that total-body workout.

If you were a runner before you were pregnant, you can continue running but in moderation. Choose exercises or activities that do not require great balance or coordination, especially later in pregnancy. Also, remember to begin your exercise routine by warming up for five minutes and stretching for five minutes. At the time of peak activity, measure your heart rate and ensure that you remain within 60 to 65 percent of your maximum heart rate. Use the last five minutes to cool down.

Safety Tips

• Avoid activities that increase your risk of falls or injury like contact sports such as football, volleyball and basketball.
• Drink plenty of water before, during, and after exercise to help keep you from overheating and dehydrating.
• Avoiding supine positions like bench presses or crunches after the first trimester.
• Be careful not to over-stretch.
• Avoid ballistic movements, such as jumping, bouncing, hopping or running.
• Avoid waist-twisting movements while standing.
• Never exercise to the point of exhaustion or being totally out of breath. If you can't talk while you're exercising, you're probably over-exerting yourself. Stop or slow down your activity.
• Avoid exercising outside during the hottest part of the day, especially when the weather is hot and humid. This can raise your core body temperature which is not good for your baby.
• Stop exercising if you have any vaginal bleeding, dizziness, faintness, shortness of breath, contractions, or nauseous feelings.

Pregnancy causes so many physical and lifestyle adaptations, it can be overwhelming. But maintaining a regular exercise program throughout your pregnancy and after giving birth can help you stay healthy and feel better.