You may also have questions about exercising while expecting a baby. Some say that you should exercise well during this time, while others say that it is dangerous and that you should be careful. Which of these two is really right? What are the safe exercises that are suitable for you as a pregnant mother? How much should you do these? Let's talk about this clearly and simply today.
Isn't it really good to work hard?
A few years ago, a picture went viral on the internet. It was of an 8-month pregnant woman lifting a very heavy barbell. She was a professional bodybuilder. She later gave birth to a healthy baby boy.
However, doctors weren't too happy about doing such strenuous exercise on the eve of giving birth. They criticized it heavily. A professor of obstetrics and gynecology explained it this way:
"Every second she lifts that weight, the amount of blood flowing to the body's internal organs is diverted to the muscles that are working at that time. It's like climbing on the baby's umbilical cord and holding it in place for a while. This is not good for the baby at all."
Simply put, when you exercise too much, more of your blood goes to your muscles in your arms and legs. This temporarily reduces the amount of blood going to your uterus, placenta, and baby. That's why doctors say that strenuous exercise is not good for you during this time.
So isn't it good to exercise?
Oh no, there's no such thing. There are many good results from exercising during pregnancy. It's not a bad thing. But it has to be done correctly and safely.
One of the main benefits of exercising regularly is that it can reduce the risk of developing gestational diabetes , which can develop during pregnancy. It can also help you maintain a healthy weight, keep your mind relaxed, and give you the energy you need for childbirth.
The question is, "How much is enough?" The American College of Obstetricians and Gynecologists (ACOG) has guidelines on this. They say that you can still do most of the exercises you did before you got pregnant. But, with some restrictions.
The most important thing is that before you start any exercise, you should talk to your doctor and get his approval. Only he can tell you exactly what is and is not suitable for you based on your health condition.
What exercises are generally safe?
- Walking
- Swimming
- Dancing - but not the kind that involves jumping or falling.
- Special yoga for pregnant mothers ( prenatal yoga )
Exercises that are absolutely not good to do during pregnancy
Some exercises are best left until after the baby is born. These can be harmful to you and your unborn baby. Let's see what they are.
| Exercise to avoid | Why is it dangerous? |
|---|---|
| Scuba Diving | When divers come back up, they undergo a special process (decompression) to release the air bubbles that have accumulated in their bodies. A baby in the womb cannot cope with this process. Those air bubbles can even harm the baby's life. |
| Contact Sports | Stop playing sports like football, basketball, and netball until after your baby is born. If something like an elbow or a ball hits your stomach while playing, it can be a serious injury to your baby. |
| Downhill Skiing | This may not be very relevant to us in Sri Lanka, but it's good to know. There is a high chance of falling here. Also, since oxygen levels are low at altitudes above 6,000 feet, the baby may not get enough oxygen. |
| Intense Weight Lifting | It's okay to use normal, light weights. But lifting heavy weights is not good at all. As we discussed earlier, the amount of blood going to the baby decreases. Also, there is a greater chance of a weight falling on the body or losing balance and falling. |
Who wants to stop exercising completely?
Doctors advise pregnant mothers with certain health conditions to stop exercising altogether. This is because exercising can do more harm than good for them. If you have a condition like this, do not exercise without consulting your doctor for any reason.
- If you have heart disease or lung disease .
- If the doctor has told you that you have a weakened cervix , you may be able to have a baby in the next few months.
- High blood pressure (Preeclampsia) . This is a condition of high blood pressure that occurs during pregnancy.
- If there are problems with the placenta (e.g. placenta previa).
- If you have frequent bleeding .
- If there is a risk of premature labor .
Only your doctor knows whether you have these conditions or not. So, for your own safety, talk to him or her before doing anything.
Take-Home Message
- Exercising during pregnancy is great, but it has to be done correctly and safely.
- Before starting any exercise program, be sure to talk to your doctor and get permission.
- Light exercise like walking and swimming is very safe.
- Completely avoid contact sports, activities that involve falling, and heavy lifting.
- If you have any health problems (such as high blood pressure, heart disease), do not exercise without medical advice.
- If you experience dizziness, chest pain, or vaginal bleeding while exercising, stop exercising immediately and see a doctor.
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