What kind of exercises can you do while pregnant? Also are there any risks associated with it? Regular exercise during pregnancy can improve health, reduce the risk of excess weight gain and back pain, and it may make delivery easier.
Moderate exercise during pregnancy may give a newborn a healthier start.
Exercise at any time can improve heart health and stamina, decrease fatigue and constipation, boost mood and energy levels, enhance sleep, and improve muscle strength.
A well-chosen exercise program can have the same benefits during pregnancy.
It is important to discuss any changes in exercise habits with a health care provider, to make sure you do the right kind of exercise at the right stage of pregnancy.
Consider watching this video to know more about top 10 strange things pregnancy does to your body…
How much exercise should I get during pregnancy?
The American College of Obstetricians and Gynecologists (ACOG) suggests that expecting moms get at least 30 minutes or more of moderate exercise per day, most (if not all) days of the week.
What counts toward that 30 minutes? As far as your heart and general health are concerned, three 10-minute walks sprinkled throughout the day are just as beneficial as 30 minutes on the treadmill or bike at the gym. For that matter, even non-exercise activity — like 15 minutes of vacuuming and 15 minutes of light yard work — counts toward your daily goal.
Are there any risks of exercising while I’m pregnant?
While it’s true that now isn’t the time to learn to water ski or enter a horse-jumping competition, most women can still enjoy most fitness activities. In fact, many exercises that are off-limits during pregnancy (like mountain biking or downhill skiing) are ones you’d probably have a hard time doing with a basketball-sized tummy anyway.
That said, definitely be sure to get the go-ahead from your practitioner before you start any exercise program during pregnancy. Some conditions (such as severe anemia, placenta previa, incompetent cervix and ruptured membranes, among others) can rule out exercise during pregnancy.
What are the best cardio exercises I can do while I’m pregnant?
As long as you get the go-ahead to exercise from your practitioner, you can consider the following cardiovascular exercises to increase blood circulation, muscle tone and endurance (which you’ll be thankful for come delivery day)
Swimming
Swimming and water aerobics may just be the perfect pregnancy workout. Why? In the water, you weigh less than you do on land, so you’ll feel lighter and more agile. A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles. And because baby’s floating along with you, it’s gentle on your loosening joints and ligaments (your body’s natural response to pregnancy hormones).
Just be careful walking on slippery pool sides, and step or slide into the water rather than diving or jumping in. Your growing baby isn’t equipped to handle the bubbles that form inside the body when you quickly change altitudes under the pressure of the water (it’s why scuba diving is a big no-no). And as your pregnancy progresses, your center of gravity will likely be off too. All that means the impact of diving isn’t worth the potential risk.
Walking
There’s no easier exercise to fit into your busy schedule than walking during pregnancy … and it’s a workout you can continue right up until your delivery date (and even on D-day if you’re anxious to help along the contractions). What’s more, you don’t need any special equipment or a gym membership to participate — just some good sneakers.
Running, indoor cycling, high-intensity interval training workouts (HIIT) are some of the physical activities you can do while pregnant but you’ve to discuss it with your ob-gyn before starting any of these exercises.
Until Next Time,
Team Doctor ASKY!