14 Dec Exercise and fitness in pregnancy
Pregnancy is a beautiful time for you as well as for everyone around you. You are pampered and cared by your partner and family members. Along with all this it is also an ideal time to inculcate positive lifestyle changes that mainly includes healthy diet and physical activity. While you are pregnant you may be asked to have frequent visits to your health care provider for supervision, support and counselling. Below explained is a list of FAQ’s that people ask the experts at Triveni Obs and Gynae clinic in Gurgaon.
How safe is it to exercise during pregnancy?
The experts advise that if you are healthy and there are no complications in your pregnancy then it is very much safe to continue your exercise routine. You might need some changes. Discuss your exercises with your obstetrician during your early prenatal visits. They will be able to guide you with the exercise that is safe and can be done easily during pregnancy.
Which exercises should be avoided during pregnancy?
Exercises which may cause one to lose balance and may lead to injury should be avoided in pregnancy. Exercises like high impact aerobics, horse riding, water sports and running on a treadmill should be avoided in pregnancy.
This list is not all inclusive and hence any doubts if one has, should be cleared with the obstetrician.
Are there any benefits of exercising during pregnancy?
The experts at Triveni Obs and Gynae clinic at Galleria DLF phase 4 Gurgaon explains the below mentioned benefits of exercising during pregnancy.
- Exercising helps in easing problems of constipation
- It reduces the back pain
- Helps you to get back in shape after delivering the baby
- Improves your overall health
- Provides strength to heart and blood vessels
- Allow you to gain healthy weight during the entire period of pregnancy.
- Reduces the risk of caesarean delivery
- Decreases the chances of gestational diabetes and high blood pressure
What are the complications that make exercise during pregnancy unsafe?
If you have any of the complications as listed below then you should not exercise during pregnancy:
- Heart disease
- Bleeding in pregnancy
- Lung disease
- Placenta Previa/low lying placenta
- Severe Anemia
- If you are carrying twins or multiple babies
- Pregnancy-induced high blood pressure (Preeclampsia)
- Cervical insufficiency
What is the amount of exercise that should be done during pregnancy?
It is advisable to do aerobic activity of moderate intensity for at least 150 minutes in a week. This is enough to raise the heart rate and can make you sweat. If you are a beginner then you can start a 5 minutes walk every day and if you were active in exercising before pregnancy then you must speak to your gynaecologist for the types of exercise that you can continue. However, if you start to lose weight, you may need to increase the number of calories that you eat.
What are the few precautions that one must take while exercising during pregnancy?
Although if you have a normal pregnancy then you can exercise but to be on a safer side you must follow the precautions mentioned below:
- Keep yourself hydrated. Drink lots of water before and after the exercise.
- Avoid becoming overheated, especially in the first trimester. Drink plenty of water, wear loose-fitting clothing, and exercise in a temperature-controlled room.
- Avoid to stand still or lie flat on your back. Both of these positions can reduce the amount of blood that is returned to the heart and may cause a decrease in the blood pressure.
What are warning signs that you should see and stop exercising?
Stop exercising and call your obstetrician or other member of your health care team if you have any of these signs or symptoms:
- Headache
- Bleeding from vagina
- Muscle weakness
- Pain in chest
- Swelling in calf
- Dizziness
- Fluid leaking from vagina
- Painful contractions of the uterus
Walking, swimming, modified yoga and modified Pilates are few exercises that you can do during your pregnancy with consent from your obstetrician. Have a happy and safe pregnancy!
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