Staying fit and fine by doing exercises during pregnancy gives lots of benefits to the pregnant lady in whole of her gestational period and also while the delivery of the child.
Exercise provides strength to the muscles and helps the pregnant lady and some post-pregnancy exercises help her to get back into shape once again. Moreover, the baby is born in a much easier way as exercised body finds no difficulties in delivering during the labor. During pregnancy body gradually releases the hormone called relaxin, which helps loosening the pelvic joints for the process of delivery.
Attention should be paid while selecting the kind of exercise required for your body keeping in mind that it should not harm the baby
Some activities like slow running or weight training may be good in the initial months but the exercise regime for a pregnant lady should be modified as the pregnancy gets into its advance stages.
A pregnant lady should avoid doing activities as cycling, horse riding, skiing etc.
Doing the ideal exercises during the pregnancy phase maintains weight, keeps the lady supplemented and prepares the pelvic muscles for the tough process of delivery without giving undue stress to the baby.
Let’s have a quick look at the kind of exercises that can be done during pregnancy. However few of them may not work for you during the last few months of the pregnancy.
Walking - it is the best and safest exercise that can be done throughout the pregnancy and is the best cardiovascular exercise for pregnant women.
Jogging or brisk walking – this is again most effective and quickest way to get the heart pumping and work your body.
Swimming - it is ideal for pregnant ladies as it provides strength to both the large muscle groups as arms and legs and hence gives good cardiovascular effects. Such exercises also make a pregnant lady to feel weightless despite of carrying the extra weight of baby in the womb. Nowadays, the aquanatal classes have also come up for pregnant women i.e. to stand in water while performing the exercises that helps the women to reduce swelling in legs which is a common symptom in later stages of pregnancy.
Yoga and stretches – It helps maintaining the muscle tone and increasing the flexibility. Care should be taken while stretching as not to overdo it and don’t hold the stretches for a longer duration.
Pilates- It is a kind of exercise that includes, stretching, and breathing along with relaxation. They are believed to be very helpful during pregnancy.
Submitted by Dr. Ankur Gupta
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