Maintaining a regular fitness regimen can help you stay healthy and feel your best during pregnancy. It can also help to improve your posture and alleviate some common aches and pains, such as backaches and weariness.
Moreover, it may help prevent gestational diabetes (diabetes that develops during pregnancy), decrease stress, and increase the stamina needed for labour and delivery.
Dr. Shweta Shah, a well-known female gynecologist in Malad, Mumbai, advises her pregnant patients regularly to do specific basic exercises. She is one of the finest obstetrician in Malad, with considerable expertise and a decade of experience in the field. Furthermore, due to her excellent ability in addressing gynecological emergencies, Dr. Shweta has earned respect and trust of her patients.
Dr. Shweta Shah specializes in gynecological, obstetric, and infertility issues, as well as high-risk pregnancies and PCOD. She is also skilled in laparoscopy, hysteroscopy, and ultrasonography procedures. Hence, patients consider her as one of the best gynecologists in Malad.
You can exercise at your previous level as long as you are comfortable and your doctor has permitted you. According to Dr. Shweta Shah, you should keep doing so with certain modifications if you were physically active before being pregnant. Low-impact aerobics are preferred over high-impact aerobics. Allow your heart rate to stay below 140 beats per minute.
After checking with your gynecologist, you can safely begin an exercise routine during pregnancy if you have never exercised regularly before. Avoid engaging in a new, intense activity.
When you are pregnant, it’s safe to start walking and swimming. Unless you have a medical or obstetric difficulty, experts recommend 30 minutes or more of moderate exercise per day on most, if not all, days of the week.
What exercises are safe to do in pregnancy?
According to Dr. Shweta Shah, one of the top gynecologist in Malad, it’s usually fine to maintain your activities during pregnancy if you are healthy and exercise before you get pregnant. If you are a runner, tennis player, or engage in other forms of intensive activity, you may be able to continue your activities while pregnant.
You may need to adjust some exercises or lighten up your workouts as your belly grows larger later in pregnancy. To be sure, check with your gynecologist.
Choose activities that you enjoy if your doctor thinks it’s alright for you to exercise. If you didn’t exercise before becoming pregnant, now is an excellent time to begin.
Begin softly and gradually increase your fitness. Start with 5 minutes of exercise per day and gradually increase to 30 minutes per day. Consult Dr. Shweta Shah, a seasoned female gynecologist in Malad, Mumbai, to learn about safe exercises in pregnancy.
Following activities are generally safe to do while pregnant:
Taking a walk.
Walking is the best way to get a good workout without putting too much strain on your joints and muscles. This is an excellent activity to start with if you are new to exercise.
Workouts in the water.
Moving against the water helps keep your heart rate up while supporting the weight of your growing baby. It’s also gentle on your muscles and joints. Try swimming if you experience low back pain from other sports.
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Riding a stationary bike.
It is a great way to get some exercise. It is safer to do this than ride a standard bicycle when pregnant. Even as your belly grows, you are less likely to fall off a stationary bike than you are on a regular cycle.
Yoga and Pilates classes.
Prenatal yoga and Pilates classes are available at several gyms and community centres for pregnant women. Inform your yoga or Pilates instructor that you are expecting.
The instructor can assist you in modifying or avoiding positions that are potentially risky for pregnant women, including lying flat on your back or reclining on your stomach (after the first trimester).
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Low-impact aerobics sessions.
Low-impact aerobics include walking, riding a stationary bike, and utilizing an elliptical machine. These are less strenuous on the body than high-impact aerobics. You always have one foot on the ground or equipment during low-impact aerobics.
Both feet leave the ground at the same time during high-impact aerobics. Running, jumping rope, and jumping jacks are just a few examples. Tell your instructor you are expecting so they can assist you in altering your workout if necessary.
Strength training.
Strength exercise can help you gain muscle mass and strengthen your bones. Inquire with your provider about your lifting capacity. Working out with weights is safe as long as they aren’t too heavy.
You don’t need to join a gym or have special equipment to be active. You can walk in a safe area or perform home fitness videos. Alternatively, discover methods to be more active in your daily life, such as doing yard work or using the stairs rather than the elevator.
Which Exercises Should You Stay Away From While Pregnant?
When done during pregnancy, some exercises and activities can be detrimental. Avoid:
- Holding your breath during any exercise.
- Activities that are likely to cause you to fall include skiing and horseback riding.
- Contact sports softball, football, basketball, and volleyball.
- Any exercise involving jarring motions or quick changes in direction should be avoided, even if it is only mild.
- Activities that involve a lot of hopping, jumping, skipping, or bouncing.
- Full sit-ups, deep knee bends, double leg lifts, and straight-leg toe touches.
- Stretching while bouncing.
- Exercises that involve more than three minutes of resting on your back. (Especially if you are in your third month of pregnancy)
- Heavy exercise bursts combined with long periods of inactivity.
- Exercise in hot and humid weather.
- Scuba diving.
Before beginning an exercise regimen, speak with your doctor. Your doctor can give you specific exercise recommendations based on your medical history.