Moderate exercise, as approved by Gynecologist in Lahore is great for pregnant women. Exercise and physical activity improve not only the posture and stamina of pregnant women, but also saves her from gestational diabetes and stress. Read on to know more about exercise during pregnancy:

Is it safe to exercise during pregnancy?

For normal women with an uncomplicated pregnancy, exercising is safe. However, all pregnant women should first discuss the exercises that they are allowed to do with their healthcare provider during the prenatal visits.

Exercising during pregnancy has numerous advantages, including better weight control, maintenance of fitness, decreased risk of complications and better stamina for labor.

Women who were already physically active before pregnancy should continue their exercise routine for as long as they are comfortable. Those who did not follow any routine should not over-exert themselves and should slowly build up stamina for a workout with low-impact exercises.

Pregnant athletes need close follow-up care with their OBGYN and physiotherapist.

What exercises are safe during pregnancy?

The activities considered safe during pregnancy include:

• Walking: brisk walking is easy on the joints and good for raising heart rate; it is also a safe exercise for most women. Brisk walk is also safe for beginners who are new to exercise.
• Yoga and Pilates: prenatal yoga and Pilates is easy for pregnant women to follow, and good for the body. With prenatal yoga, the regular poses are modified for ease and safety.
• Riding stationary bike: riding a stationary bike is safer than a regular bike for pregnant women. These bikes offer a great workout.  
• Swimming: water sports and swimming is easy on the joints and doesn’t strain the body. It also helps to keep the heart rate up while supporting the weight of the baby. For women with back pain, swimming is a great idea.
• Low-impact aerobics: these exercises offer a good workout while being safe.

What exercises are not safe during pregnancy?

The following activities are not considered safe:

• Waist-twisting
• Breath holding
• Skiing and horse-back riding
• Jumping, hopping and running
• Contact sports like basketball, volleyball
• Knee bends and toe-touches
• Outdoor exercises in hot weather
• Exercises with bounces
• Exercises involving abdominal trauma or jarring movements

What are the benefits of exercising in pregnancy?

There are numerous benefits of exercising during pregnancy. These include:

• Relief of constipation in the mother
• Decrease in back pain and strain on the back
• Posture improvement
• Gaining the right amount of weight in pregnancy
• Managing better sleep during pregnancy
• Easing swelling in the arms and legs
• Decreasing the risk of gestational diabetes
• Improving overall fitness
• Decreasing the risk of hypertension during pregnancy or preeclampsia
• Strengthening the pelvic floor muscles to support labor
• Strengthening the cardiovascular system
• Improving the chances of spontaneous vaginal delivery
• Help in losing baby weight after birth

Who should not exercise during pregnancy?

Exercising may not be advisable in the following conditions:

• If the mother is asthmatic or lung disease
• If the mother has uncontrolled diabetes
• If the mother has history of heart disease
• If the mother is severely anemic
• Mother with multiple babies—twins or triplets
• If there is pregnancy-related complication like:
  • Low placenta
  • Weak cervix
  • Threatened abortion
  • History of recurrent miscarriages
  • Bleeding or spotting during pregnancy
  • Previous history of premature birth and labor
  • Cerclage
  • Preeclampsia or high blood pressure during pregnancy

How much should pregnant women exercise?

Normal pregnant women, as directed by Gynecologist in Karachi, need about 2.5 hours of moderate aerobic exercise per week. Moderate-intensity aerobic activities are directed to raise the heart and breath rate, with sweating. The intensity can be gauged by the ability to talk during the workout: if you are not able to complete a sentence during the activity, the intensity of the workout is hard. The goal of 2.5 hours of activity per week can be split into thirty minutes activities per day or even further divided into three 10-minute sessions daily.