Pregnancy exercise and staying active during pregnancy provides many health benefits to women, including psychological betterment, improved aerobic fitness and a lower risk of overweight gain. For most pregnant women, daily pregnancy execise benefits the mother as well as the unborn child. Pregnant women will feel changes when they stay active during pregnancy. Women attain numerous benefits from physical activity during pregnancy- 

In this blog we will read about- 

1. Optimal exercise during Pregnancy
2. Health Benefits and Considerations
3. Benefits of Pregnancy exercises
4. Physical exercises that you can do during pregnancy
5. Exercises to avoid in pregnancy

Optimal Exercise During Pregnancy

The 2018 American Physical Activity Guidelines recommend that healthy women with uncomplicated pregnancies engage in at least 2 hours and 30 minutes of moderately vigorous aerobic activity. Pregnant women who regularly participate in vigorous-intensity aerobic exercises or high levels of physical activity should consult their healthcare provider regarding their activity levels during pregnancy.

Health Benefits and Considerations for Pregnancy exercise

Incorporating moderate-intensity pregnancy exercise is advisable, even for those who weren’t active before becoming pregnant. Engaging in execise during pregnancy offers several health benefits, such as reducing the risk of excessive gestational weight gain and related conditions like gestational diabetes, pre-eclampsia, preterm birth, varicose veins, and deep vein thrombosis. Some studies suggest that physical activity during pregnancy is linked to a lower incidence of pregnancy complications. However, intense leisure activities may lead to reduced birth weight.

Psychological advantages of physical activity during pregnancy encompass decreased fatigue, stress, anxiety, and depression, along with an overall improvement in well-being. From a public health perspective, women who stay active during pregnancy are more likely to continue their physical activity post-pregnancy.

Physiological responses to exercise are all greater during pregnancy than during prepregnancy, such as changes in heart rate, cardiac output, breathing, and energy expenditure, and can become more noticeable as pregnancy progresses. Changes in hormones increase the joint laxity that can result in an increased risk of injury to a woman . Physical activity is required to reduce the risk of injury to both the mother and the infant. 

Benefits of Pregnancy exercise

Benefits of exercising during pregnancy are numerous but we will cover few most important ones here- 

Support Muscle Tone, Flexibility, and Strength

Feel good as your body changes by promoting muscle tone, flexibility, and strength. This will help you stay active and strong, preparing your body for the demands of pregnancy and childbirth.

Boost Circulation and Prevent Varicose Veins

Enhance blood circulation, which can help reduce the risk of varicose veins. Good circulation is essential for keeping your energy up and your legs feeling light throughout your pregnancy.

Improve Balance, Coordination, and Sleep

Maintain balance and coordination as your center of gravity shifts. This, along with better sleep, helps you feel more stable and well-rested as your body adjusts.

Reduce Anxiety, Stress, and Prepare for Childbirth

Manage anxiety and stress effectively to prepare your body for childbirth. Staying calm and focused will support a smoother labor and delivery experience.

Physical exercises that you can do during pregnancy

When we are pregnant we are confused what exercises will actually help us and be safe. We have 4 amazing exercises that we encourage you to do for a healthy pregnancy. 

Pelvic Tilt Pregnancy exercise

• Stand with your shoulders and bottom against a wall, keeping your knees relaxed.
• Pull your stomach button towards your spine until your back is flat against the wall: Hold for four seconds, then release.
• Repeat up to ten times.

Pelvic floor exercises

• To make yourself comfortable, sit or lie down with your knees bent.Squeeze and tense the muscles around your back channel as if you were attempting to keep yourself from peeing and farting.
• Inhale as you squeeze in and contract the muscles, and then exhale as you relax them.
• At the start, try to do this exercise rapidly.
• Then do it slowly, holding the squeezes for as long as you can before relaxing. Try counting to ten.

Reference- NHS-UK

Wall pushups- Pregnancy exercise

• Wall push ups target the pectoral muscles in the front of the chest and the triceps muscles at the back of the upper arms.
• Stand up and face a wall. Keep your knees comfortably apart. Place your hands on the wall at shoulder level, little more than shoulder width apart.
•  Slowly bend your elbows and lower your torso until your chin touches the wall. Keep your back straight. Then return to the starting position. 
• Gradually increase to 15 repetitions.

Step Up- Pregnancy exercise

• A little step stool is required to do a step-up exercise. Alternatively, use the bottom step of a stairwell. 
• Perform this exercise near a wall or railing that can provide extra balance or support if necessary.

Move your body up onto the step primarily by lifting yourself with your first foot. Bring the other foot up. Then take a step back to the beginning position. 

Every time you step up, change the first foot you use.

Reference- Mayo Clinic

Exercises to avoid in pregnancy

Since now we know what exercises are good in pregnancy it is also important to understand what should be avoided- 

Avoid High-Impact and Contact Sports

Steer clear of high-impact exercises like jumping, and sports with a risk of collisions, such as soccer or basketball, to prevent injury and abdominal trauma.

Steer Clear of Activities with Falling Risks

Exercises like skiing, horseback riding, or biking on uneven terrain carry a high risk of falls, which can be dangerous during pregnancy.

Avoid Lying Flat on Your Back After the First Trimester

Exercises that require lying flat on your back can reduce blood flow to the baby and should be avoided as pregnancy progresses.

Skip Heavy Weightlifting and Hot Environments

Heavy lifting and activities like hot yoga can strain muscles and lead to overheating or dehydration, posing risks to you and your baby.

Reference- Healthline

Always listen to your body, make necessary adjustments as your pregnancy progresses, and consult your healthcare provider to ensure your workout is both safe and effective for you and your baby. Remember, staying active during pregnancy is about nurturing your body, not pushing it—so move with care, embrace the journey, and enjoy the benefits of staying healthy and strong for both you and your little one.

Explore UpTodd to unleash the hidden abilities of the baby.