Staying physically active during the days of pregnancy is essential for both mother’s and child’s health. Following a simple workout routine can help reduce numerous complications including stress, fatigue, body ache, and many other discomforts.
If you are feeling pain in your back and have swollen feet, the following set of ‘Safe Exercises For Pregnant Women’ can help you minimize the common discomforts of this crucial phase of life.
But if you are a fitness newbie, consider the following precautionary measures before you hop into any strenuous activity.
Precautions
- If you have any obstetric or medical complications, consult your gynecologist before following a workout routine.
- Pregnant women who have complications like spotting, bleeding or a weak cervix are suggested not to follow any of the workouts without consulting their health provider.
- Women, who have had a heart attack in the past, must avoid tough exercises.
- Exercise isn’t advisable for pregnant women who have medical problems like asthma and diabetes.
- It is best to consult your medical health provider before initiating a workout routine. Ask your doctor to provide a personalized workout plan based on your medical history.
- Wear loose-fitting clothes to avoid being suffocated.
- Take a good diet, and consume enough calories to meet the needs of your body.
- Do not begin without a pre-warm-up. Spare five minutes to stretch in the beginning and wrap up the exercise by doing some cool-down exercises.
- Pregnant women are strictly advised not to hold their breath for longer at any moment during their pregnancy days.
- Keep a check on your heartbeat rate, if it exceeds 140-160 beats per minute, slow down and relax.
- Drink enough water to stay hydrated.
- Do not start exercising right after having food, take a one-hour gap.
- Do not over-exert yourself and listen to your body. If you are feeling exhausted, stop it there and then but make sure you are wrapping it up slowly and gradually.
For rest of the women who have a clear medical history, can begin with the following Safe Exercises For Pregnant Women.
Top 5 Safe Exercises For Pregnant Women
Although there are numerous suitable exercises for pregnant women, you have to be cautious about the intensity. Whether the exercise is a simple one or not, never overdo it!
1. Go For A Morning/Evening Walk
While you are having morning sickness and backache, it might not sound appealing to walk around in the morning. However, it is among the most suited exercises for pregnant women, as that lowers numerous pregnancy complications.
According to the American College of Obstetricians and Gynecologists (ACOG), moderate exercises like walking and jogging have numerous benefits for expecting moms. As walking and jogging involve all your body muscles, it helps you stay fit during this crucial period; it also lessens the complications like gestational diabetes and preeclampsia.
Why Is Walking A Good Exercise For Pregnant Women?
- It strengthens your muscles and boosts your stamina.
- Walking can improve your overall cardiovascular health.
- It helps you cope with your fitness level throughout the pregnancy period.
- By incorporating walking into your daily workout routine you can reduce common complications like backache, swollen feet, and numerous other body discomforts.
- Walking also reduces the risk of complications during the delivery period.
- It also controls the weight gain during your pregnancy period; hence it becomes easy to return to your pre-pregnancy weight quickly.
- It holds sleeplessness and anxiety at bay.
- Walking for 10 minutes every day can also improve your digestive system.
Following Precautionary Measures must be taken while walking during your pregnancy period:
Develop the habit of walking slowly and gradually. If you haven’t followed any workout routine before your pregnancy, start with walking for 5 minutes every day. Increase the time as you build enough stamina.
- Wear comfortable shoes and always keep a water bottle along with you.
- Do not walk on days when you feel dizzy or have any other complications.
- Be consistent but don’t overburden yourself. Take a break if you are feeling tired and resume when you feel good.
- Consult your doctor if you are having trouble walking.
2. Incorporate Some Water Workouts In Your Exercise Routine
The best exercises for pregnant women to stay fit during the pregnancy period without getting any injuries or muscle strains are, ‘water workouts’.
The most prominent water workout, ‘swimming’ is considered one of the safest exercises for pregnant women. Talking about the impact swimming can have on the body of pregnant women, Dr. Lucky, a fertility doctor based in New York said, “[Swimming] is a low-impact sport where there is no risk of a fall or high-impact injury”.
Dr. Lucky, also highlighted one of the common mistakes that pregnant women do when it comes to water workouts. She added, “It is not safe to be immersed in very hot water [and you should] avoid hot tubs”. The fertility doctor further said that overheating can create numerous complications, especially in the initial trimester.
Why Is Swimming A Good Workout For Pregnant Women?
- Swimming is a low-impact exercise that can help relieve backache and many other body discomforts.
- Water workouts are always a good idea to relieve stress and anxiety. It can also reduce your mood swings to a great extent.
- It helps you control your weight and also aids in burning extra calories.
- While you swim, water bears your weight, so, you can lessen the swellings in your lower extremities caused by standing or walking for a long period of time.
- Swimming also strengthens your core and improves your cardiovascular health.
- It helps relieve swelling in your limbs and other lower body parts.
- Swimming in Luke warm water can relieve nausea and help you get better sleep.
- It reduces the discomfort in your ankles and knees.
- It’s also good for the neurological system of your unborn child.
Precautionary Measures That Must Be Addressed While Swimming
Like all exercises for pregnant women, swimming is also really beneficial but if this exercise wasn’t included in your daily workout plans, make sure to consult your healthcare provider before you incorporate it into your workout routine.
- Keep a check on the place you are going to swim. A swimming pool with Luke Warm water is considered the best fit.
- Make sure the water you are going to swim in is clean so that you don’t get any complications later on.
- Avoid walking on the slippery sides of the pool as it may be really dangerous.
- The temperature of the water must not exceed 102.2°F (39°C).
- Follow small sessions, ranging from 10-20 minutes.
- Do not put extra assertion as it may cause muscle strain.
- It is important for pregnant women to stay hydrated even if they aren’t feeling thirsty.
3. Get Yourself Enrolled In A Yoga Class
Most expecting mommies have declared ‘Yoga’, one of the best exercises for pregnant women to improve their body flexibility. It has also helped millions of pregnant women improve their mental health and lessen the pregnancy complexities.
According to research conducted by Harvard Medical School, the majority of yoga poses are safe for pregnant women. To conduct the research, the researchers invited a group of pregnant women among whom were doing yoga for the first time while the remaining had taken part in yoga sessions in the past as well.
In the session, the researchers checked the impact of 26 different yoga poses on all pregnant women while keeping a check on their blood pressure, heart rate, oxygen level, fetal health, and uterine contractions. In the end, the researchers concluded that most yoga poses are safe for pregnant women as they didn’t observe any health problems or complications among pregnant women.
You can incorporate Parental Yoga into your daily workout routine to reap the following benefits.
Benefits Of Yoga For Pregnant Women
- It improves the overall flexibility of your body.
- Parental yoga helps you cope with mood swings, anxiety, and depression.
- It lowers your backache and other discomforts you may feel during the pregnancy period.
- Yoga aids your sleep.
- It strengthens your core.
- Breathing and meditation exercises can be helpful to tackle labor pain.
Precautionary Measures
- Do not indulge yourself in hot yoga classes as the increase in temperature can cause several complications.
- Don’t practice the yoga poses that cause pain.
- Drink plenty of water even if you aren’t feeling thirsty.
- Relax and take a break if you are tired.
- Practice the yoga session in a space where the temperature remains normal.
- Avoid positions that assert pressure on your abdomen.
- Don’t take deep twists and avoid lying flat on your back as it may be troublesome.
4. Chair Squats
Chair squats are the best exercise for pregnant women who want to strengthen their lower bodies. But remember that, not all squats are suited for expecting mommies as they are practiced in several variations and may require putting severe assertions. So, avoid practicing deep squats as they may have adverse effects on your health.
Don’t think about any other squat variations and start practicing chair squats; they will play wonders for you.
Why Chair Squats?
- It will provide additional support to your butt hence you can strengthen your lower body muscles without much effort.
- Chair squats will prepare you for the labor process as they help you cope with the pelvic expansions and contractions.
- It gives you more endurance in your birthing position hence making it easier for you to give birth.
- Chair squats help relieve back and pelvic pains.
- Your pelvic muscles will get strengthened, and it also works on your glutes.
Precautions
- If you are feeling pain while practicing squats, do consult your medical health provider.
- To perform chair squats, make sure your chair doesn’t move (chairs with wheels are a big no).
- Do not exceed 2 sets of 10 reps each. You may keep the squat count as low as you want in the beginning. Increase the count as you get enough stamina but don’t over-optimize.
- Consult your doctor before adding it to your exercise routine.
5. Dancing
Dancing is another safest exercise that can be practiced during the days of pregnancy. It is a low-impact exercise having incredible benefits. But before you incorporate dancing into your daily workout routine, make sure to consult your physician.
It is also crucial that you are performing easy dance steps that do not involve leaps and twirls. It is recommended to select a dance form that is recommended by your dance instructor and physician.
Avoid dances that involve weight lifting, jumping, jerking, and swirling as they may cause injuries. Overall, dancing is a fun way to stay healthy, fit, and happy during your most crucial days.
What Are The Health Benefits Of Dancing For Pregnant Women?
- Adding dancing to your workout routine will help you cope with the growing weight.
- It will improve the overall flexibility of your body.
- Dancing will reduce the amount of anxiety and stress to improve your mood.
- It will boost your stamina level.
- It improves blood circulation and adds to your heart’s health.
- Dancing will address the common complications like backache, swollen limbs, and nausea that come with pregnancy.
- It makes it easier for you to deliver your baby.
- This moderate exercise can also improve your digestive system.
Precautions
- Consult your physician before following this exercise.
- Make sure you have selected the right dance form.
- Consult a dance trainer about the potential risks any particular dance form can have on your body and also on your unborn child’s health.
- Select appropriate clothing and shoes.
- Stay hydrated.
- Avoid dance types that involve heavy physical activity.
Related: 5 Healthy Lifestyle Habits For A Healthy Life
Last Words
Although it is essential for pregnant women to stay fit during the pregnancy period, it is important to pay heed to how you feel. If you are not comfortable doing any particular exercise, don’t push yourself. Listen to your body and be consistent. Above all, consult your doctor before incorporating any of the exercises into your daily workout routine.