Exercise During Pregnancy - The Dos and Don'ts and Important Aspects to Monitor

The growing precious baby bump is a reminder of the fulfillment the baby is about to bring for the soon-to-be-mom. It’s a joy that could be only experienced. As everything precious in life comes at a cost, the mom is expected to play her part for a safe delivery and a healthy baby.

The internet is full of information and resources on diet, exercise, and pregnancy management as a whole. This should not deceive the pregnant couple into making their own decisions in terms of diet and exercises. These are two essential aspects of a healthy pregnancy.

While diet takes care of both mom and baby’s nutritional needs, exercise makes the mom get ready for the big day. Always consult your gynecologist even for the smallest of doubts. Here are a few exercises you can undergo during the three trimesters.

The intensity of the workout should vary from person to person and the time of the trimester. This blog is to help you have an understanding of physical activities in pregnancy, while discussing the same with the gynec.  

Early stages of pregnancy are like roller coaster rides for many women. They experience way too many mild health issues such as morning sickness, swelling legs, vomiting, and nausea and so on. Moving around and involving yourself in low-impact exercises such as walking is enough to make you feel better.

Get Started with Walking

• Even if you haven’t exercised for your whole life, you should make it a habit during pregnancy. The best way to start it is by walking for at least 30 minutes everyday. 
• If you are walking under the guidelines of a consultant who is experienced in exercises for pregnant women that is an advantage. 
• Not just walking, join in a jumba or a simple dance class to beat the monotony of exercising everyday.

Experience the Goodness of Yoga

• The goodness of yoga for pregnants is like the sun for flowers. You can start from simple yogic practices such as pranayama. 
• Butterfly pose, bee breathing, cat stretch, konasana, badhakosana, and virabhadrasana are a few practices that you should consider. 
• Do not overstretch yourself and at least for the initial days of practice, you need a guide or instructor to correct the postures. This will help you and the baby experience the benefits to its fullest. 

Pilates for Strength and Balance

• Balancing issues, joint and lower back pain are the major concerns for pregnant women. And, total body pilates are the befitting solutions for these two issues. 
• Pilates are meant to build core muscle strength followed by challenging this strength. Total body pilates that involve twists of the midsection can be harmful. 
• Involve in safe workouts that you are comfortable with. Do not overstretch or overdo anything. Ensure you are under expert supervision. 

Water Aerobics 

• Water can be so soothing for both the baby and for the mom. The best part is whatever the physical activity you are involved in, it would not pressure your joints and most importantly the baby bump. 
• Regular swimming, kickboard kicks, flutter kicks, and tic-tocs (not what you think) are great water exercises that focus on your core strength. 
• Again, avoid twists and turns of the belly. If you feel any of these exercises are overstretching the midsection, just avoid it. 

Weight Training

• Imagine you are going to carry the baby for the whole 9-long months. The first trimester should be the time to gain that extra bit of strength for the task ahead. 
• The golden rule is lift only what your body can. Stretching too much, pressure on the belly, and maneuvering weights can have severe impacts. 
• Weight training not only helps you carry more weight but also prepares your body to deliver the baby in the safest way possible. 

Dos and Don’ts of Pregnancy Exercises    

Expert advice and presence is a mandatory in prenatal pregnancy exercises, at least during the initial phase. The exercise is to make the mom feel good and give her extra strength. Stop doing a workout if you feel dehydrated, nauseated, or feel any pain.

If you observe any vaginal discharge or bleeding, seek immediate medical help at your nearest gynecology clinic at the earliest.  

Remember if you are exhausted it is time to stop, not to push forward. Workout in a safe way to make a healthy you for a healthier baby! 

Congrats and Happy Parenting!!