Exercise During Pregnancy: Everything You Need to Know

Exercise during pregnancy is generally recommended and encouraged. Every person is different and even their pregnancy journey is different. A physical movement that works for one may not be appropriate for another.

It’s a smart idea to discuss with your doctor before starting any exercise. They will help you in deciding what is safe and effective for you based on your medical history, current health, and stage of pregnancy.

Your exercise regimen should be tailored to your health and the details of your pregnancy. Your exercise routine should change with your changing body throughout pregnancy.

It's important to pay attention to your body. If you experience any discomfort or pain, stop the activity and contact your healthcare provider. Prioritize your reproductive health and choose a plan that works for you.

Which Month to Start Exercising During Pregnancy?

You can start exercising at any point during your pregnancy. If you've never exercised before, start with 10 minutes and gradually increase to 30 or 40 minutes.

It's best to stay away from sports like boxing, rugby, or football, as well as activities where you might fall, like horseback riding or climbing. Consult your healthcare provider and choose the right workout plan for your reproductive health.

Safe Exercises During Pregnancy

As your pregnancy progresses, you can adjust each of these exercises. Start slowly, especially if you were not active before becoming pregnant. Always check with your healthcare provider before beginning any new exercise routine. The aim is to remain active and healthy rather than overexert yourself.

Stationary Cycling: Stationary cycling can elevate your heart rate while reducing the chances of falls. This enhances your cardiovascular health and leg strength.

Walking: Walking is a gentle form of exercise. Engaging in regular walks supports your cardiovascular health. It is safe and can be continued throughout the pregnancy.

Strength Training: Strength training is essential for preserving muscle tone and stamina. Concentrate on using lighter weights with more repetitions, avoid heavy lifting, or lying flat on your back, especially in the later stages of the pregnancy.

Pelvic Floor Exercise: Exercises like Kegels are beneficial for improving the pelvic floor muscles. By focusing on strengthening these muscles, new mothers can also lower the chances of experiencing incontinence after giving birth.

Stretching: Regular stretching can be beneficial in easing typical discomforts experienced during pregnancy, such as back pain and leg cramps. Gentle stretching exercises, when done correctly, can increase flexibility and relieve muscle tension.

Swimming: Water exercises are ideal for pregnant women because their buoyancy helps support your weight, relieving pressure on your joints and back.

Exercise to Avoid During Pregnancy

Exercise during pregnancy is beneficial, but some exercises should be avoided. Recommendations can vary, so it's important to consult your healthcare provider before starting or continuing any exercise routine.

Sports: Activities that carry the risk of abdominal impact, such as boxing, hockey, and martial arts, should be approached carefully or completely avoided because of the risks linked to physical contact in these sports.

High-Impact Activities: Avoid high-impact exercises as they can put strain on your joints and pelvic floor. Avoid basketball, horseback riding, and soccer during pregnancy.

Heavy Weightlifting: Heavy weightlifting can strain your pelvic floor and back, increasing your risk of injury. If you choose to continue strength training, go for lower weights and more repetitions.

Exercise That Involves Lying Flat on the Back: Avoid exercises that involve lying flat on the back, especially during the second and third trimesters. It has the potential to reduce blood flow to the heart and baby.

Stretching: During pregnancy, your body produces a relaxing hormone that loosens up your ligaments and joints, making you prone to strains and sprains. Overstretching can lead to injury.

Can Exercise Cause Miscarriage?

No, exercising does not cause miscarriage. It has so many benefits for mother and child that doctors often advise moderate exercise during pregnancy.

However, before beginning or continuing any new workout plan during pregnancy, it's essential to speak with your doctor. Depending on your health and the length of your pregnancy, they can offer you specialized advice.