Exercise During Pregnancy: What to Keep in Mind?

 

Exercise during pregnancy can be safe and even beneficial for many women. However, it is important to exercise during pregnancy with caution and follow several safety and precautionary considerations. For best insights on exercising during pregnancy, follow DocTube.

Exercise During Pregnancy: Safety Considerations

i) Consult your healthcare provider

Before starting or continuing an exercise routine during pregnancy, pregnant women must consult with their gynecologist. They can assess her individual health and pregnancy status and provide personalized recommendations.

ii) Prioritize safety

Safety should be the top priority when doing exercise during pregnancy. Pregnant women must avoid activities that carry a high risk of falls or abdominal trauma (Grenier, L.N., Atkinson, S.A., Mottola, M.F., Wahoush, O., Thabane, L., Xie, F., Vickers‐Manzin, J., Moore, C., Hutton, E.K. and Murray‐Davis, B., 2021. Be healthy in pregnancy: exploring factors that impact pregnant women's nutrition and exercise behaviours. Maternal & child nutrition, 17(1), p.e13068). Contact sports, activities with a high risk of falling and activities at high altitudes should be avoided by pregnant women.

iii) Choose appropriate exercises

Low-impact exercises such as walking, swimming, stationary cycling and prenatal yoga are often recommended during pregnancy. These activities are less likely to cause joint strain and are generally safer for pregnant women.

iv) Listen to your body

While doing exercise during pregnancy, pregnant  women must pay attention to how their body feels during exercise. If they experience any discomfort, pain, dizziness, shortness of breath or other concerning symptoms, they must stop exercising immediately and consult their healthcare provider.

v) Stay hydrated

It is crucial to stay well-hydrated during pregnancy, especially when exercising (Evenson, K.R., Barakat, R., Brown, W.J., Dargent-Molina, P., Haruna, M., Mikkelsen, E.M., Mottola, M.F., Owe, K.M., Rousham, E.K. and Yeo, S., 2014. Guidelines for physical activity during pregnancy: comparisons from around the world. American journal of lifestyle medicine, 8(2), pp.102-121). Pregnant women must drink water before, during and after their workout.

vi) Modify as needed

Exercise during pregnancy is usually safe. However, as the pregnancy progresses, pregnant women may need to modify their exercise routine. This could include reducing the intensity, duration or frequency of workouts. They must listen to their body and make adjustments accordingly.

vii) Avoid overheating

Pregnant women must avoid exercising in hot and humid conditions, as overheating can be harmful during pregnancy. They must wear lightweight, breathable clothing and must exercise in a well-ventilated area.

viii) Core and abdominal exercises

Pregnant women must be cautious with exercises that engage the abdominal muscles, as some may need to be modified or avoided to prevent complications (Khandale, S.R. and Hande, D., 2016. Effects of abdominal exercises on reduction of diastasis recti in postnatal women. IJHSR, 6(6), pp.182-191). A prenatal fitness specialist may be consulted for guidance on safe core exercise during pregnancy.

ix) Posture and body mechanics

Pregnant women should pay attention to their posture and body mechanics during exercise to minimize strain on their back and joints. Good posture can help alleviate some of the discomforts commonly associated with pregnancy.

Best Physical Activities and Exercise During Pregnancy

As stated above, while doing exercise during pregnancy, it is important to focus on ones that are safe and suitable for a pregnant woman’s individual fitness level and health status. Here are some recommended exercises that are generally considered safe during pregnancy:

i) Walking

Walking is a low-impact aerobic exercise that is gentle on the joints and provides cardiovascular benefits. It is a great way to stay active throughout the pregnancy journey. 

ii) Swimming

Swimming and water aerobics are excellent choices for pregnant women as they support their body weight and reduce strain on their joints (Klein, C.P., dos Santos Rodrigues, K., Hözer, R.M., de Sá Couto-Pereira, N., Saccomori, A.B., Dal Magro, B.M., Crestani, M.S., Hoppe, J.B., Salbego, C.G., Dalmaz, C. and Matté, C., 2018. Swimming exercise before and during pregnancy: promising preventive approach to impact offspring's health. International Journal of Developmental Neuroscience, 71, pp.83-93). The buoyancy of water can also provide relief from swelling and back pain. Swimming is therefore one of the best exercise during pregnancy that offers many benefits to the expecting mother. 

iii) Prenatal yoga

Prenatal yoga classes are designed specifically for pregnant women and they focus on gentle stretches, relaxation and breathing techniques (Kader, M. and Naim-Shuchana, S., 2014. Physical activity and exercise during pregnancy. The European Journal of Physiotherapy, 16(1), pp.2-9). They can help improve flexibility and reduce stress.

iv) Pilates

 Prenatal pilates classes, led by an instructor with expertise in prenatal fitness, can help strengthen pregnant women’s core and improve their posture. They must however be sure to choose modified exercises that are safe for pregnancy.

v) Strength training

Using light weights or resistance bands under the guidance of a fitness professional experienced in prenatal training can help maintain muscle tone. Pregnant women must focus on exercise during pregnancy that targets the whole body, with an emphasis on proper form.

vi) Pelvic floor exercises

Kegel exercises can help strengthen the pelvic floor muscles, which can be beneficial during pregnancy and postpartum to support bladder control and pelvic health (Oliveira, C.D., Lopes, M.A.B. and Zugaib, M., 2007. Effects of pelvic floor muscle training during pregnancy. Clinics, 62, pp.439-446).

vii) Stretching

Gentle stretching exercises can help alleviate muscle tension and improve flexibility. Stretching can also be incorporated into a prenatal yoga or Pilates routine.

viii) Breathing exercises

Learning and practicing deep breathing exercises can help reduce stress and anxiety, as well as prepare pregnant women for labor and childbirth.

ix) Low-impact aerobics

Some low-impact aerobic classes designed for pregnant women can be suitable (Larsson, L. and Lindqvist, P.G., 2005. Low-impact exercise during pregnancy-a study of safety. Acta obstetricia et gynecologica Scandinavica, 84(1), pp.34-38). However, expecting mothers must ensure to inform the instructor that they are pregnant and follow their guidance on modifying exercises as needed.

Pregnant women must always prioritize safety and listen to their body during exercise. In case of any discomfort, pain, dizziness or unusual symptoms, they must immediately stop the exercise and consult their healthcare provider. They must always consult with their healthcare provider before starting or continuing an exercise during pregnancy to ensure that it is safe and appropriate for their specific circumstances. Such healthcare providers can provide personalized recommendations based on a woman's specific health and pregnancy status.  

 

Which exercises are the best for a pregnant woman?

 

   

Some of the best exercises for pregnant women include aerobic exercises, walking, swimming and exercises to strengthen muscles.

 

 

Why are physical activities important during pregnancy?

 

   

Staying active during pregnancy has numerous benefits. For example, it helps to ease pains and aches and also helps in preventing excessive weight gain.