Exercise During Pregnancy
To be pregnant is to be vitally alive, thoroughly woman, and undoubtedly inhabited.
– By Anne Buchanan & Debra Klingsporn
Pregnancy is a magical and beautiful phase in the lives of most women. Giving birth to a child is considered the greatest gift to women. It brings about many changes in the female body, a few hardships and much joy too. One thing to make your pregnancy astounding is by making exercise an important part of your gravidity.
Related: Pregnancy Yoga For Better Health.
Exercise during pregnancy is quite beneficial and profits the expectant mother in numerous ways:
- You put on less weight during it and can shed it faster in the postnatal period.
- An easy labour and delivery.
- The risk of gestational diabetes decreases by 27 percent.
- Slows down or avoids completely the danger of developing type 2 diabetes, which
- happens a decade after in many women.
- Develops a good mood throughout pregnancy
- Fewer backaches and problems
- Keeps women’s digestive system fit and free of constipation
- Enjoy the benefits of a more flexible body
- More energetic
- Give birth to a healthy baby
- Also, have a normal delivery, without requiring C-section or other interventive methods.
Cardiovascular exercises to increase blood circulation, endurance, muscle tone, durability, and flexibility during pregnancy:
Contents
1. Pilates
Advantages
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Maintains abdominal muscle tone
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Minimizes back pain by supporting the growing belly
Disadvantages
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It is recommended only for the first trimester
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May cause problems after as it includes a lot of back exercises
2. Yoga
Advantages
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Calms down the mind with its emphasis on breathing and meditation
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Consists a lot of gentle movements which are easy to follow
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Improves flexibility and strengthens core muscles
Disadvantages
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After the first trimester keep it simple
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As it involves a lot of advanced moves and twists
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These advanced moves can cause damage to your belly
3. Water Aerobics / Swimming
Advantages
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Easy to move in water as our body weighs only a tenth of its weight in water
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Soothes the loosening joints and ligaments ( an effect of pregnancy)
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Both mother and fetus float in sync
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Exercising in water relieves nausea, puffy ankles and sciatic pain
Disadvantages
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Avoid diving, as the impact is strong and damaging
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Be extra careful when entering and exiting the pool
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Hot water pools and saunas also not good for the fetus
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Wear rubber grip shoes in the water as well to maintain body balance
4. Brisk walking
Advantages
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An easy and simple exercise for all pregnant women
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Only requires a good pair of walking shoes
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Walk outdoors or use a treadmill or even an elliptical machine
Disadvantages
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Pay extra attention when buying your shoes
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Avoid uneven terrain and hiking
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Once your stomach starts increasing, tone down the adventurous terrains
5. Running
Advantages
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Regular runners can keep up with running during pregnancy as well
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It keeps the body fit and toned, less prone to pains
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Also helps keep body fit for the delivery day
Disadvantages
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Overdoing is a strict no
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Run only on even terrain, treadmill or elliptical machine
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Pay attention to your body as knees are prone to damage, due to loose joints and ligaments
6. Group dance / aerobics classes
Advantages
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Beneficial for beginners
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Low impact workouts improve heart rate and endorphin flow in the body
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Strengthens the lower body
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Improves flexibility important for the due day
Disadvantages
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Wear proper shoes to avoid a fall
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Stop when you feel exhausted
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Rigorous movements not recommend for the later stages
7. Indoor cycling
Advantages
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A good cardio workout
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Safe to perform indoors
Disadvantages
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Keep it simple
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Complicated moves and stunts can harm you and the baby
8. Planks
Advantages
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Focuses on the core muscles
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Strengthens abs and prevents back pain during pregnancy
Disadvantages
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Always lower your body gently, on all fours
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Do not arch back when lifting your knees off the floor
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Do not hold breath for very long, only upto five counts
9. Lifting weights
Advantages
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It is safe to lift weights when pregnant
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Use weights lower than what you would lift normally
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Perform more repetitions
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Focus on exercises like biceps and triceps to strengthen arms and shoulders
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Seated cable row or lat pulldowns make the muscles between the shoulder blades strong and avoid slumping back
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Hamstrings and quadriceps bear more easily the weight of the growing belly, by performing seated leg curls and leg extensions
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Seated chest presses enhance the muscle balance in the upper body
Disadvantages
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Use machines to check your range of motion
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Avoid isolation exercise which requires you to hold your breath
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This might make you feel dizzy, which is not good for the baby either
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Always warm up and cool down when exercising
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Listen to your body
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Stop exercising the minute you feel uncomfortable
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Exercise only after consultation with your obstetrician
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Always exercise in the presence and guidance of a certified expert
Exercise is good, but not excessively. Stop doing so the second you feel any of these symptoms. Pain in abdomen or chest and heart palpitations, breathing difficulties, excessive sweating or change in body temperature, a discharge of blood or fluids, swellings or pain anywhere in the body, unclear vision, no or little fetal movement, fainting, nausea, vomiting or headaches.
Stay motivated, a fitter you mean a healthy baby. Keep moving as much as you can. Do stuff that interests you. Keep changing your routine, to avoid it from monotony.
If doing it alone is not your way, take along a partner. Also, keep yourself well hydrated and nourished. Always consult with your obstetrician before you do something. Take it slow and steady, it is not a race you are running anyways.
Enjoy your pregnancy, it is the greatest thing that can happen to you, value this gift.
Also Read: Why Lifting Weights is Superb For Your Health – 15 Reasons.
Disclaimer: To perform such kind of exercises please confirm with doctor or specialist.