Wonder whether or not you should exercise while pregnant? What types of exercises are allowed? Most moms-to-be are confused when it comes to prenatal fitness. However, experts say it’s safe as long as you follow some basic rules. A consistent workout routine will prepare your body for birth, boost your energy levels, and ward off fatigue, so you should give it a try.
Will Exercise Harm Your Baby?
A few decades ago, pregnant women were advised to stay at home and rest. Today, millions of gyms and wellness clubs offer prenatal fitness classes for ladies. Many women work out at home, or hit the gym and lift weights, do CrossFit, and join fitness challenges.
There is no real evidence that exercise increases the risk of miscarriage. This is just a myth. Working out will actually boosts your odds of a successful pregnancy. The right exercises can open your pelvis, relieve pain, and help prevent gestational diabetes, depression, and constipation. If one machine isn’t comfortable, there’s always another one to try. This will keep your workouts fun and exciting.
Exercise will not hurt your baby in any way. On the contrary – it will increase your chances of giving birth to a healthy child. Working out also helps you sleep better, eases back pain, and lowers pregnancy-related high blood pressure. On top of that, it reduces the risk of fetal macrosomia, a condition that cause babies to be born larger than average.
Dos and Don’ts of Working Out While Pregnant
Before starting a fitness program, consult your doctor to see if it’s okay. Certain conditions can limit your ability to exercise while pregnant. These include:
• A pregnancy at risk of preterm labor
• Vaginal bleeding
• Cervical problems
• Some forms of lung and heart disease
• Poorly controlled diabetes
• Joint or muscle problems
• Being severely underweight
• Low iron levels in the body
• You have had a premature baby before
As a rule of thumb, avoid contact sports, mountain biking, skiing, horseback riding, diving and other dangerous activities that might throw you off balance. Tennis and squash are risky too. Some experts recommend giving up outdoor cycling after the second trimester.
Strength training, swimming, brisk walking, indoor cycling, pilates, and prenatal yoga are considered safe during pregnancy. If you lift weights, don’t go too heavy. This isn’t the best time to push yourself to the max. Warm up properly before and after exercise to prevent injuries. If you’ve never worked out before, start with 15 to 20 minutes at a time.