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A lot of people have conflicting thoughts about exercise during pregnancy. Some believe that when pregnant, you are fragile, and every move you make has to be measured. Another popular belief is that pregnancy shouldn’t come in the way of your daily life; in fact, it requires you to be on the move more than before!
If you’re wondering what the verdict is, then don’t stop reading, as we’ve got a bunch of answers for your questions. From combined medical sources and reliable medical opinions, we’ve understood a few facts about pregnancy and exercise — and here’s all that you need to know!
Is It Safe To Exercise During Pregnancy?
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Yes, it is safe to exercise during pregnancy; in fact, the American College of Obstetricians and Gynecologists recommends at least an average of 150 minutes of physical activity in a week, which includes moderate-intensity exercises (1).
Many people wrongly believe that exercise can harm you and your baby. However, research suggests that working out during pregnancy does not increase the risk or contribute to miscarriage, preterm birth, or low birth weight. Having said that, it is best to consult your doctor before you engage in physical activity during pregnancy. This can help void any potential complications (2).
Benefits Of Exercise During Pregnancy
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Now that we’ve established that it is safe to exercise during pregnancy, here’s are some reasons why you should (3):
- It may lower your risk of complications during pregnancy and childbirth.
- It helps improve your mood.
- It can ease back and pelvic pain.
- It can improve your quality of sleep.
- It can relieve constipation.
- Exercise can aid in weight management.
- It enhances endurance and strength, and it can also tone your muscles and make you stronger.
- It may reduce the risk of having a C-section birth.
- It could prevent the risk of gestational diabetes (4).
Workouts That Are Allowed During Pregnancy
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Although it is recommended that you add physical activity to your daily routine when pregnant, it is crucial to understand what kind of workout is considered safe. The following exercises are generally recommended for pregnant women (5):
1. Walking
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Walking is one of the best workouts you can do when pregnant, considering it is a low-impact activity that won’t pose any serious risks. It is easy on your pocket, and all you have to invest in are a good pair of shoes — no need for gym equipment or signing up for fitness classes. Walking is also one of the most preferred forms of exercise, as it can be incorporated into your daily routine at any given time of day. Also, walking is one such exercise that you can do from the start of your pregnancy until the end.
2. Swimming
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Swimming is another low-impact exercise that you could consider during pregnancy. When we say swimming, we also mean water aerobics or water workouts. The American College of Obstetricians and Gynecologists has concluded that swimming is one of the safest exercise options during pregnancy. It can help with unnecessary weight gain, help relieve edema in your legs and hands, take pressure off your joints, improve circulation, and also help improve your mood! However, you will have to take care not to slip on the pool decks. Note that it is better to gently slide into the pool instead of diving right in (6), (7).
3. Yoga
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This good old form of exercise isn’t just good for your physical health; it can do wonders for your mental health too. Yoga is known to be beneficial for childbirth, as per studies conducted by medical health care experts. Yoga during pregnancy has numerous benefits, including increased flexibility, a sense of relaxation, improved focus, and better circulation. It can help relieve stress and muscle aches and profoundly impact the way to go about your day (8).
4. Indoor Cycling
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Looking for the perfect cardio that doesn’t require you to step outside the four walls of your home? Then indoor cycling it is! Cycling improves circulation, keeps off unwanted weight gain, and helps with overall health. In addition to all its health benefits, cycling has an added advantage — you can do it at your own pace. You get to adjust the intensity, and when you decide that you’re too tired, you can stop right there. You won’t be stranded in the middle of the road, having to cycle back home (9).
5. Weights And Strength Training Exercises
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Contrary to popular belief, strength training exercises such as lifting weights can be beneficial during pregnancy, provided it is not too vigorous. These exercises can help with weight management, help prevent aches in the long run, and even prepare your body for labor. However, you will need professional guidance while doing weight training exercises, so practice under the guidance of a trainer (10).
Need we say more? It’s time for you to get on your feet and get moving! Working out is always a great option, more so if you’re pregnant. Having said that, it is always safer to consult your doctor before going ahead with an exercise program. What are your thoughts on this? Let us know in the comments below!
