Throughout pregnancy, childbirth, and the postpartum period, physical activity has been related to a number of health benefits. A growing corpus of scientific studies from the past two decades has shown how prenatal exercise is good for the health of the mother and fetus as well as the course of pregnancy.
Exercise can also aid in preparing the body for labor and delivery, making them faster and less difficult. In this blog post, we’ll look at the many benefits of exercising while pregnant and how it could contribute to a healthy pregnancy and delivery.
How much exercise is recommended during pregnancy
In order to have a good pregnancy and delivery, exercise is essential. Yet many women aren’t aware of how much exercise they need to acquire during this time.
According to the American College of Obstetricians and Gynecologists, pregnant women should perform at least 150 minutes of moderate-intensity aerobic exercise or at least 75 minutes of vigorous-intensity aerobic activity per week. Also, at least twice a week, pregnant women should engage in exercises that target their primary muscle groups.
It is significant to highlight that before beginning any fitness program, pregnant women should speak with their healthcare professionals. This is particularly valid for female patients with underlying illnesses like hypertension or heart disease. Also, women who have previously delivered prematurely or are carrying a high-risk pregnancy may need to adjust their exercise regimen.
When exercising, it’s important to pay close attention to your body. If you are fatigued or uncomfortable, it is imperative that you stop and relax. Also, pregnant women should avoid lying on their backs when exercising, especially during the first trimester because this might limit the baby’s blood flow.
Overall, exercising while pregnant has advantages for both the mother and the fetus, but it is important to see a healthcare practitioner and pay attention to your body. Aim for at least two times per week of strength training for the major muscle groups and at least 150 minutes of moderate-intensity aerobic activity. Remind yourself to unwind when required, and stay away from exercises that might restrict and limit the baby’s blood flow.
Precautions and contraindications for exercise during pregnancy
But, it’s important to be aware of the risks and contraindications that must be observed. Exercise during pregnancy may be beneficial for both the mother and the unborn child.
First and foremost, before beginning or continuing any exercise program while pregnant, speak with a healthcare professional. A modified approach to exercise may be necessary for people with certain medical conditions, such as early delivery, placenta previa, or high-risk pregnancy.
Exercises that might threaten the mother or the baby must also be avoided. This includes performing high-impact exercises like jumping or sprinting, as well as refraining from lying on your back during the first trimester since it may lessen the baby’s blood flow.
Moreover, some workouts could be harmful during certain trimesters. Exercises that require balance, for instance, should be avoided in the last trimester while those that require resting on the stomach should be avoided in the first.
The warning signals of overexertion during pregnancy, such as vaginal bleeding, shortness of breath, chest discomfort, or contractions, should also be recognized. It’s vital to stop exercising and get medical help right away if any of these symptoms appear.
Nevertheless, when done carefully and with a healthcare professional’s supervision, exercise during pregnancy can be advantageous. It’s critical to pay attention to the warnings and contraindications, listen to your body, and get medical help as necessary.
Also Read: Eating Right is a key to a Healthy Pregnancy
