Exercise And Pregnancy: Things To Consider

Exercising during pregnancy has many health benefits. However, you need to talk to your doctor and take certain precautions, especially if you were not so active before pregnancy.
Exercise and pregnancy: Things to consider

Should you exercise during pregnancy? Some people think that being pregnant means that the woman must rest and sit still. In contrast, others believe that exercise and pregnancy go well together and that the woman should stay active.

Experts agree that it is advisable to exercise during pregnancy. However, you must be aware that not all types of exercise are appropriate. It is also not a good idea to be active without stopping.

All in all, one can experience many health benefits of exercising during pregnancy. For example, it will improve your mood, relieve back pain, prevent joint problems and stabilize your bowel movements. So, how can you stay active without harming your baby?

Read on to find out!

Exercise and pregnancy: Intensity

First and foremost, it is always best to consult your doctor and have them approve your exercise plan. If you exercised often or did sports before you became pregnant, you probably only need to make a few small adjustments. If, on the other hand, you had a sedentary lifestyle, you need to start with simple exercises and gradually increase the intensity.

In general, any woman can stay active during pregnancy. The only cases where this is not practical are:

  • If she experiences vaginal bleeding.
  • If she experiences early contractions (contractions).
  • When she has pregnancy-induced hypertension (PIH).
  • If the amniotic sac is punctured early (that is, if the water runs).
Pregnant women exercise
There are few contraindications to exercising during pregnancy, so always consult your doctor to be sure.

First trimester

For some women, the first trimester  is the most complicated. Take it easy if you feel too tired at this stage or experience frequent dizziness and vomiting. You may not want to prioritize exercising at this time. If you feel like it, you can go for a walk.

The most appropriate way to start exercising, especially if you do not usually do so, is to start with body and mind exercises, such as custom yoga, resistance bands and pilates. There is a lot going on in your body during the first three months, so do not overdo it.

Doing sports is only advisable if you did it before pregnancy. However, stay away from contact sports. Otherwise, walking at a fast pace, especially in steep terrain, is the best form of exercise at this stage. Going up stairs is another excellent activity during this time.

Second trimester

The second trimester is the most appropriate stage to exercise at when you are pregnant. The most recommended activities are those that can help you develop strength and endurance. However, heavy weight lifting and contact sports are strongly discouraged.

Fast walking is still the best activity you can do during pregnancy. Furthermore, swimming is also a great option. This is because swimming:

  • Strengthens the cardiovascular and respiratory systems.
  • Keeps weight under control.
  • Relieves back pain.
  • Tones your body.

It is also highly recommended to do squeezing exercises regularly. Pilates and yoga can also help strengthen your pelvic floor. Furthermore, you can use a stationary bike for 20 minutes, three times a week (unless your doctor suggests otherwise).

A pregnant woman is swimming
Swimming and hydrotherapy are very useful physical activities during pregnancy.

Third trimester

It can be a little more complicated to exercise during the third trimester due to the weight of the abdomen. This restricts your movements and creates major balance problems. It is not wise to just sit still, but do not overdo it with your activities.

Walking is still a great activity throughout this time, as it is a great way to stay in shape. Doctors also recommend doing yoga and pilates, as well as postural control and breathing exercises to be able to perform them.

Exercise and pregnancy: Conclusion

In all phases of pregnancy, it is important to follow a healthy diet and stay well hydrated when active. You must also wear appropriate clothing, especially a well-fitting bra. Get up slowly when exercising in a sitting position, especially on the floor.

Pregnant women should not engage in sports such as water skiing, rock climbing, scuba diving or intense aerobics. Furthermore, you should only do racket, athletics and riding in moderation, and only if you already did them before pregnancy.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button