21 Jan Exercises during Pregnancy
What are some of the benefits of exercise during pregnancy?
Stay active. Regular daily exercise for at least 30 minutes can benefit your health during pregnancy in the following ways:
- Helps reduce backaches, constipation, bloating and swelling
- May help prevent or treat gestational diabetes
- Increases your energy
- Improves your mood
- Improves your posture
- Promotes muscle tone, strength, and endurance
- Helps you sleep better
- Regular activity keeps you fit during pregnancy, may improve your ability to cope with labour and will make it easier to get back into shape post-pregnancy.
What changes occur in the body during pregnancy that can affect my exercise routine?
Hormones produced during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and more at risk of an injury. The extra weight in the front of your body during pregnancy shifts your centre of gravity and places stress on joints and muscles, especially those in the pelvis and lower back. This can make you less stable, cause back pain, and make you more likely to lose your balance and fall, especially in the later stages of pregnancy. The extra weight you are carrying will make your body work harder than before you were pregnant.
What forms of exercise are safe during pregnancy?
Certain sports are safe during pregnancy, even for beginners:
- Walking is a good exercise.
- If you were a runner before you became pregnant, you often can keep running during pregnancy, although you may have to modify your routine.
- Swimming is great for your body because it works so many muscles.
- Cycling provides a good aerobic workout.
- Aerobics is a good way to keep your heart and lungs strong.
What forms of exercise should be avoided?
Generally, activities with a high risk of falling, such as gymnastics, water skiing, and horseback riding, should be avoided. Some racquet sports and downhill snowing also increase the risk of falling because of your changing balance. Contact sports should also be avoided such as hockey, basketball and soccer.
What should I be aware of when exercising during pregnancy?
- Changes in your body make certain positions and activities risky for you and your baby. While exercising try to avoid activities that call for jumping, jarring motions, or quick changes in direction that may strain your joints and cause injury.
- There are some risks from becoming overheated during pregnancy. This may cause loss of fluids and lead to dehydration and problems during pregnancy.
- When you exercise, follow these general guidelines for a safe and healthy exercise program:
- After the first trimester of pregnancy, avoid doing any exercises on your back for more than 10 minutes.
- If it has been some time since you have exercised, start slowly. Begin with as little as 5 minutes of exercise a day and add 5 minutes each week until you can stay active for 30 minutes a day.
- Avoid brisk exercise in hot, humid weather or when you have a fever.
- Wear comfortable clothing that will help you to remain cool.
- Wear a bra that fits well and gives lots of support to help protect your breasts.
- Drink plenty of water to help keep you from overheating and dehydrating.
- Make sure you consume the daily extra calories you need during pregnancy.
What are the warning signs that I should stop exercising?
Stop exercising and call your Obstetric professional/ Fitness professional if you have any of these symptoms:
- Vaginal bleeding
- Dizziness or feeling faint
- Increased shortness of breath
- Chest pain
- Muscle weakness
- Calf pain or swelling
- Uterine contractions
- Decreased foetal movement
- Fluid leaking from the vagina
How can I get back into exercising after the baby is born?
Walking is a good way to get back into exercising. Brisk walks several times a week will prepare you for more strenuous exercise when you feel up to it. Walking has the added advantage of getting both you and the baby out of the house for exercise and fresh air. As you feel stronger, consider more vigorous exercise.
Exercise programs offered at W Hospital by Pratiksha
Once in a month scheduled class
1st Saturday of the month: Prenatal exercises for women in 1-4, 4-7 months of pregnancy (first and second trimester)
2nd Saturday of the month: Perinatal exercises for women in 7-9 months of pregnancy (third trimester) and Breastfeeding and baby care class
3rd Saturday of the month: Postnatal exercises for women 45 days-3 months after delivery
Regular exercise program
Prenatal regular: Total 36 sessions, over 3 days a week, each an hour long
Perinatal regular: Total 16 sessions, over 2 days a week, each an hour long
Postnatal regular: Total 12 sessions, over 2 days a week, each an hour longAll women enrolled for the regular exercise program are screened medically before the exercise and accordingly prescribed exercises which includes a combination of gym, aerobics, ball exercises and yoga.
All women enrolled for the regular exercise program are screened medically before the exercise and accordingly prescribed exercises which includes a combination of gym, aerobics, ball exercises and yoga.