Exercise is considered as one of the most effective methods to maintain your health and the development of your baby. Safe regular exercises may make you stronger, more enduring, and more flexible – preparation to labor and recovery. Nevertheless, it is necessary to be aware of the correct kinds of exercises and precautions as a mom-to-be.

Health Promotion of Exercise in Pregnancy.

Safe exercises during pregnancy are associated with the following physical and emotional positives:

• Enhances fitness and strength: Maintains cardiorespiratory endurance, muscular strength, body composition, and flexibility.
• Improves Coordination & Balance: helps in supporting agility, stability, and reaction time throughout the changes
• Manages healthy weight gain: Prevents excessive cardiometabolism gain and enhances cardiometabolism health.
• Decrease in Discomfort: Accomplishes relief of pain during pregnancy-related discomfort (sore back, pain in the pelvis, muscle spasms).
• Aids in Bladder Health: Maintains bladder health. Pelvic floor exercises (Kegels) minimize the immediate risks of urinary incontinence.
• Enhances healthier births in babies: Reduces the chance of giving birth to a macrosomic (large-for-gestational-age) baby.
• Reduces pregnancy complications: lessens the risks of gestational diabetes and hypertensive pregnancy complications.
• Promotes natural birth: Enhances the probability of vaginal birth and easier labor.
• Maintains mental health: Reduces stress, enhances sleep and elevates mood in pregnancy.

Recommended programs:

• Low intensity aerobic exercises: Walking, swimming or stationary cyclic exercises (if active before itself).
• Yoga (light & modified): To breathe, stretch and rest, no serious poses.
• Pelvic muscle strength exercises (Kegels): Bladder and pelvic support: 10-15 minutes of use each session; 3-5 days in a week.
• Duration & frequency: 20-30 minutes of light-aerobic exercise, 3-5 days a week. Add gentle stretching and strengthening of a tolerable amount.

Certain exercises and jobs can be dangerous and are to be discontinued:

• Supine exercises during the post-first trimester period: Lying on his back may squeeze the great vessels hence the blood flow into the uterus is minimal and the heart that supplies it feels low blood pressure.
• Strenuous or hazardous sports: Do not take contact sports, heavy body training, or at a risk of falling.
• Overexertion: Pay attention to yourself. Your body should not feel tired after a workout, on the contrary, it should be able to charge you.

Every pregnancy is unique. Consult with your obstetrician or gynecologist before launching or maintaining an exercise regimen because carefully plan how to do it to guarantee safety to you and your baby.

Dr. Shanitha Fathima can provide personalized care of pregnancy including advice on safe physical exercise, diet, and well-being throughout pregnancy.

Be as active as possible, be healthy and have a safe pregnancy.