Does pregnancy mean goodbye to swim, tennis, or any other sport you enjoy? Unnecessary.
Antenatal exercise can help reduce back pain, prevent excess weight gain, facilitate labor, and help you recover faster after childbirth. But how much exercise is enough? How to exercise during pregnancy?
Prof. Dr Rehana Aamer Khan (MBBS, FCPS), a leading laparoscopic and robotic gynecological surgeon in Lahore, always highlights the importance of antenatal exercise during pregnancy. Additionally, prenatal exercise depends on a person`s fitness level before pregnancy. On average, however, women should walk 30 to 45 minutes a day and do 20 to 30 minutes of specially designed prenatal exercise.
Where to start the Antenatal Exercise?
If exercise has always been a part of your life, you should be able to continue exercising with some modifications as long as your pregnancy is normal and healthy.
If you`re new to physical activity, start slowly. Depending on your feelings, you can start with a 15-minute walk and work up to 45 minutes daily.
Antenatal Exercises for Natural Childbirth
Walking for 30-45 minutes is one of the safest exercises for pregnant women because of its minimal impact. Make sure to wear comfortable shoes and loose-fitting clothing to facilitate movement.
Try walking briskly but at a level where you can comfortably converse with the person next to you.
If you have access to a pool, try swimming or water aerobics; water sports can help relieve back pressure.
You can also take prenatal classes to help you maintain flexibility and reduce stress through different postures and breathing exercises.
Importance of Antenatal Exercises In Pregnancy
Physical activity during pregnancy has many health benefits for women, including improved mental health, improved health, and a reduced risk of excessive weight gain. For most pregnancies, light to moderate physical activity benefits the mother and does not negatively affect the unborn baby.
According to the 2018 Physical Activity Guidelines for Americans, healthy women with uncomplicated pregnancies should engage in at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic weekly activity.
Women who engage in vigorous aerobic or vigorous physical activity should discuss their activity levels throughout pregnancy with their healthcare provider. If their condition remains the same, they can usually continue their activities. Even if you didn`t exercise before pregnancy, it`s still a good idea to get moderate-intensity physical activity during pregnancy. Discuss with your healthcare provider how to get started.
Benefits of Antenatal Exercises During pregnancy
Exercise can work wonders during pregnancy. It helps you prepare for labor by building muscle and increasing stamina. Exercise can also help your body recover once the baby is born. Here are the 11 top benefits of antenatal exercise that you can have to avoid complications and easy labor.
- Exercise can help you relax and make you feel better.
- It also improves blood circulation for the mother and baby.
- Relieve pain during pregnancy, such as back pain, cramps, etc.
- Exercise can improve your stamina, giving you more energy to handle the increased demands of pregnancy.
- Have better posture and body awareness.
- Have more control over weight gain.
- There are better sleep modes.
- Exercise can reduce ailments such as stiffness, stress, constipation, and insomnia.
- Blood circulation is improved, which reduces varicose veins and swelling of the feet.
- Improve mental health.
- Exercise has a beneficial effect on the course and outcome of work.
Exercise advice for pregnant women.
Some antenatal exercises are safer than others during pregnancy. Try these forms of physical activity and incorporate your favorite things into your routine:
- Walk
- Swim
- Ride A Stationary Bike
- Strength Training
- Low Impact Cardio
Stay away from these forms of physical activity during pregnancy:
- Football, basketball, and other sports
- Weightlifting,
- Hot Yoga/Taekwondo
- Hiking at high altitudes
- Alpine skiing or snowboarding
- Horse riding/Snowboarding
- Ride a bike/horse
Stop immediately if you experience dizziness, chest pain, difficulty breathing, vaginismus, or bleeding during exercise.
Remember to eat a varied and balanced diet with enough calories to support your child and your specific needs while meeting your physical needs for activity. Rehydration significantly impacts health during pregnancy as blood volume and your baby`s blood volume increase.
If you`re not drinking enough fluids, you`re more likely to become dehydrated and overheated; in early pregnancy, it can affect the development of your unborn baby. Drink plenty of water to make sure you stay hydrated throughout the day. Most pregnant women need about 13 glasses of liquids per day.
Precautions when exercising
There are several environmental challenges that Lahore people should take into account when starting an exercise program. Air pollution, high heat, and humidity in our cities can pose additional risks during vulnerable times like pregnancy. The lack of berths is another obstacle.
We recommend the following precautions:
- Avoid walking or exercising outdoors in the early morning and evening, as these are peak pollution times. If you can`t change your timing, wear a mask.
- Stay hydrated throughout the day. If the taste of water makes you sick, try lemon juice or coconut water as an alternative.
- Try to take a walk in the park or on the treadmill. If you are walking on the street, walk on the right side, facing oncoming traffic.
- If you feel tired, dizzy, sore, bleeding, or cramping at any time during exercise, you should stop immediately and contact your doctor.
- Exercise can help you better cope with pregnancy pain and build the stamina you need during labor - make sure you don`t ignore it.
Frequent-Asked Questions about antenatal exercises
- Is it safe to exercise during pregnancy?
Ans. If you are healthy and have a normal pregnancy, continuing or starting regular physical activity is safe. Physical activity does not increase the risk of miscarriage, low birth weight, or preterm birth.
It`s still important to discuss exercise with your OB/GYN during your early prenatal visit. If your doctor allows you to exercise, you can discuss activities that are safe to do.
- Are there certain conditions that make exercising during pregnancy unsafe?
Ans. Women with the following pregnancy conditions or complications should not exercise during pregnancy:
- Certain types of heart and lung disease
- Pregnant twins or triplets (or more) with risk factors for preterm birth
- Placenta previa after 26 weeks of pregnancy
- Premature birth or rupture of membranes (breaking water) during pregnancy
- High blood pressure due to preeclampsia or pregnancy
- Severe anemia
- What are the benefits of exercising during pregnancy?
Ans. Regular exercise during pregnancy has the following key benefits for you and your fetus:
- Relieve back pain/constipation
- It may reduce the risk of gestational diabetes, preeclampsia, and cesarean section.
- Promotes healthy weight gain during pregnancy
- It can improve your overall health and strengthen your heart and blood vessels.
- It helps you lose baby weight after birth.
Final thoughts
Understanding some critical points about exercising during pregnancy is essential: loose clothing and good shoes are necessary. Start with a warm-up, then stretch. Please don`t overdo it, and stop instantly if you experience any pain or discomfort. Drink plenty of water before, during, and after exercise to get proper hydration. Walking is by far the best form of exercise during pregnancy. You should also learn other forms of activity from your therapist or fitness consultant.
Book Your Appointment For Any Prepregannancy Care Or Postpartum Activities Discussion With Our Expert Gynecologist Prof. Dr Rehana Aamer Khan (MBBS, FCPS), in Lahore today.