When you find out you're expecting a baby, there are a lot of questions that come to mind, right? One of the biggest questions that many people have is, "Is it okay to exercise during this time?" Some people are afraid that exercising will harm their baby. Others want to know how to exercise safely. So today, let's talk about what you need to know about exercising during pregnancy.
Why is exercising during pregnancy good for you?
Exercise is a great way to stay healthy throughout your pregnancy. This is important not only for you, but also for the little one in your womb.
Simply put, exercising correctly will give you many benefits, such as:
- Back pain and body fatigue are reduced. It is common for many mothers to experience back pain during this time. Exercise can help control it to a large extent.
- It helps you maintain your posture correctly. As your baby grows, your body's balance changes, so your posture may change. You can improve it with exercises.
- It reduces stress and relaxes the mind. This is great for controlling mood swings that come with hormonal changes.
- Reduces the risk of gestational diabetes , a condition that affects many mothers.
- It increases the strength and stamina needed for labor and delivery. It's like training for a big competition.
- It helps you recover quickly after having a baby.
The most important thing is to talk to your doctor and get approval before you start any exercise. He or she will assess your health and tell you what is best for you.
Who should not exercise? In what situations should you be careful?
Generally, a healthy pregnant woman has no problem exercising under medical advice. However, if you have certain health conditions, it is best to avoid exercising. It is essential to talk to your doctor about this.
See the table below for when you should stop exercising completely, and when you should exercise with extreme caution.
| Health conditions to consider when exercising | |
|---|---|
| Avoid exercise (especially aerobic) if you have any of these conditions: | |
| |
| Be very careful when exercising if you have these conditions: | |
|
What are safe exercises during pregnancy?
Okay, so let's look at some safe and very beneficial exercises you can do after getting permission from your doctor.
Simple and safe exercises
These are the most recommended exercises:
- Brisk walking: Walking briskly for about 30 minutes a day is very good.
- Swimming: The weight of the body is reduced in water, which means less pressure is put on the joints. This is a great exercise.
- Indoor stationary bicycling: This is very safe as there is no risk of falling.
- Yoga and Pilates: Attend classes designed specifically for pregnant mothers.
- Light weight training: Don't lift too much weight. You can strengthen your muscles by using light weights.
What are the Kegel exercises we are talking about?
This is something you should definitely do. Kegel exercises are exercises that strengthen the muscles in your lower abdomen, which support your bladder, uterus, and bowels (pelvic floor muscles).
Imagine that you are trying to stop urinating suddenly. These are the muscles in your lower abdomen that tighten. You can tighten those muscles for about 5 seconds and then relax them. Do this about 10 times in a row. You should do this about 5 times a day. This will make it easier to have a baby, and it will also help you recover after having a baby.
Exercises with the Birthing Ball
You've probably seen pregnant women sitting on a big ball (birthing ball). Exercising on this will strengthen your posture and core. It will also help your baby get into the correct position. You can do simple things like rocking from side to side and going up and down on this ball.
Exercises to avoid during pregnancy
For your and your baby's safety, it's best to stay away from these things at this time.
- Exercise to lose weight: It's normal to gain weight in a healthy way during pregnancy. It's a sign of healthy baby development. Postpone weight loss until after the baby is born.
- Avoid sports that increase the risk of falling: Skiing, horseback riding, and mountain climbing. Even riding a regular bicycle can be risky when your belly is growing.
- Sports that can cause physical contact: Sports like soccer, basketball, and hockey have a high risk of getting hit in the stomach.
- Jumping and jumping exercises: Your joints are more prone to injury during this time (due to hormonal changes). So avoid high-impact aerobics and kickboxing.
- Exercises while lying on your back: A few minutes is fine. However, prolonged lying on your back can cause the growing uterus to compress a large blood vessel (the vena cava), reducing the blood supply to you and your baby.
- Extreme heat: Exercising in extremely hot places, such as hot yoga, is not good. Don't forget to drink plenty of water.
Be careful of these things while exercising.
If you're starting an exercise program, keep these tips in mind.
- Clothing: Wear loose, comfortable clothing. It is also important to wear a bra with good support.
- Shoes: Wear a pair of good shoes that are appropriate for the exercise you are doing.
- Food: Eat at least an hour before exercising. You need about 300 extra calories a day during pregnancy.
- Water: Drink plenty of water before, during, and after exercising.
- Getting up: When getting up after floor exercises, stand up slowly. Standing up suddenly can cause dizziness.
The most important thing is to listen to your body. If you feel tired or in pain, don't push yourself. Stop and rest.
When should you stop exercising and see a doctor?
If you experience any of the symptoms below while exercising, stop exercising immediately and talk to your doctor.
- Vaginal bleeding or watery discharge.
- Severe headache or blurred vision.
- Unusual abdominal pain or uterine contractions.
- Severe shortness of breath or chest pain.
- If you feel dizzy or faint.
- Sudden swelling of the hands, feet, or face.
If you experience any of these while exercising, don't assume it's normal. Seek medical advice immediately.
Take-Home Message
- Exercising during pregnancy is great for both you and your baby. But it needs to be done correctly and safely.
- Before starting any exercise program, be sure to consult your doctor.
- Listen to your body. If you feel tired or in pain, stop immediately. Don't force yourself to exercise.
- Choose safe exercises like brisk walking, swimming, and yoga for pregnant women. Avoid sports that can cause falls and abdominal injuries.
- If you experience any warning signs, such as difficulty breathing, bleeding, or severe pain, stop exercising immediately and see a doctor.
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