Exercising During Pregnancy: Dos and Don'ts
Staying physically active during pregnancy offers a range of benefits for both the mother and the baby. However, not all exercises are safe, and it’s important to follow the right guidelines. Here's a helpful guide to what you should and shouldn’t do when exercising while pregnant.
Benefits of Exercise During Pregnancy
- Improves mood and energy levels
- Reduces pregnancy-related discomforts like back pain and bloating
- Prevents excessive weight gain
- Promotes better sleep
- Strengthens muscles for labor and delivery
Dos: Safe Practices for Pregnant Women
1. Consult Your Doctor First
Always check with your healthcare provider before starting or continuing any workout plan, especially if you have complications like high blood pressure or a high-risk pregnancy.
2. Choose Low-Impact Workouts
Great options include walking, swimming, prenatal yoga, and stationary cycling. These help maintain cardiovascular health without putting excess stress on the joints.
3. Stay Hydrated
Drink plenty of water before, during, and after workouts to avoid dehydration, which can lead to overheating and preterm contractions.
4. Wear Comfortable Clothing
Opt for breathable, stretchable, and supportive maternity activewear. Good footwear is also essential to avoid slips or strain.
5. Listen to Your Body
If you feel dizzy, short of breath, or experience pain, stop immediately. Modify exercises as your body changes throughout the pregnancy.
Don'ts: What to Avoid During Pregnancy Workouts
1. Don’t Do High-Impact or Contact Sports
Avoid activities like basketball, skiing, horseback riding, or any that risk falls, impact, or jerky movements.
2. Avoid Lying Flat on Your Back After the First Trimester
This position can restrict blood flow and cause dizziness or nausea. Use side-lying or elevated positions instead.
3. Don’t Overheat
Exercise in well-ventilated, cool environments and avoid hot yoga or intense cardio sessions that could raise your body temperature too high.
4. Don’t Skip Warm-Ups and Cool-Downs
These prepare your body for movement and help prevent injury or muscle strain. Include gentle stretching at the end of every workout.
5. Don’t Aim for Personal Bests
This is not the time for intense weightlifting or marathon training. The goal is to stay active and healthy — not to push limits.
Best Exercises for Pregnant Women
- Brisk walking
- Swimming and water aerobics
- Pelvic floor (Kegel) exercises
- Prenatal yoga and stretching
- Stationary cycling or elliptical machines
Conclusion
Exercising during pregnancy can be incredibly beneficial when done right. Always prioritize safety, stay consistent, and focus on movements that support your changing body. And remember, every pregnancy is unique — tailor your fitness routine to fit your comfort and needs.
For more women’s health and pregnancy tips, visit ichhori.com.