Exercises during pregnancy for a healthy baby&You

“Eat eat eat!! You need to eat for two now”, “Sleep sleep sleep! You need to keep resting now”. These are the most common advices given to a pregnant lady. But do they actually work?? No.

No two bodies are the same and no two women feel the same symptoms while being pregnant. Some feel hungry all day while some never feel hungry at all. Some feel hungry but feel pukish all day while some relish all kinds of food without any trouble. What is important is to eat right maintaining a balanced diet containing all important nutrients for the mother and the baby.

Another important aspect for a healthy and happy pregnancy is Exercise. Now that doesn’t mean you need to hit the gym or workout. What I mean is that you need to stay active the entire pregnancy.

Regular exercise during pregnancy improves posture and decreases discomfort such as back aches and fatigue. It also relieves stress and builds the stamina needed for labor and delivery.

Important Exercises :

1. Swimming (the best of all)
2. Brisk walking
3. Cycling
4. Low impact aerobics
5. Yoga for flexibility

Walking is considered to be the best exercise for pregnant women. It keeps muscles toned, keeps you active and helps control blood sugar levels reducing the risk of gestational diabetes.

A pregnant body releases a hormone that stretches the ligaments of the bones so it is important that we do not stress on the bones and concentrate more on muscles. Also with increasing weight each month, it is important to take care of the risk of injury or fall since the centre of gravity of body changes with weight.

In the last trimester it is important to concentrate on the lower abdominal muscles. Squats is the best exercise to get the muscles ready for labor and believe me it works wonders.

Benefits of Exercise :

1. It builds the strength to face labor and delivery.
2. It tones the muscles.
3. It prevents weight gain.
4. It keeps the mind and body active.
5. It aids in sooner postpartum recovery.

Exercises that should be avoided

Some exercises can be harmful during pregnancy such as

1. Holding your breath during any activity.
2. Complicated yoga.
3. Activities where falling is likely (such as skiing and horseback riding).
4. Contact sports such as softball, football, basketball, and volleyball.
5. Any exercise that may cause even mild abdominal trauma such as activities that cause rapid changes in direction.
6. Activities that require extensive jumping, hopping, skipping, bouncing, or running.
7. Deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches.
8. Bouncing.
9. Waist-twisting movements while standing.
10. Heavy exercise spurts followed by long periods of no activity.
11. Exercise in hot, humid weather.

Do not exercise if there is

A headache

Muscle ache

Abdominal pain

Chest pain

Bleeding

No fetal movement

Swelling in arms/legs

My personal tip:

Labor is not a constant pain. You get breaks. You get that immense pain for 10 seconds every few minutes when your pelvic muscles get dilated by the baby’s movements. During those 10 seconds just BREATHE. Inhale with nose and exhale with mouth. Do not panic or scream and worsen things. Be patient, strong & go with a prepared mind that it is temporary and will pass soon. This will help ease labor and finish the delivery faster. Also Google everything & be ready before going.

I had travelled a lot while I was pregnant, so I concentrated most on my back and lower back exercises. I have a sports background and it wasn’t difficult for me to exercise & remain active until the last day, but as said all bodies are different & if you are not from a sports background, understand your body first and limit your exercise accordingly. Do not over stress.

I had a completely happy & normal pregnancy with no signs of nausea at all. Thank God! But I have seen the worst cases too. Understand & keep calm. Things will happen as they have to.

This article is written based on my personal experience and I am not an expert. Always consult your doctor before confirming on an exercise pattern.

They say “God only gives as much pain to a human as much as they have the capacity to tolerate it.” We need to do our best, God will do the rest.