Get up and get going - Exercise during pregnancy

Wondering whether exercise is good for you during pregnancy?

Activities like basketball, hot yoga, downhill skiing, horse riding, and scuba diving certainly aren’t.

That being said, the World Health Organization and the American College of Sports Medicine have maintained their stance that the benefits of exercising during pregnancy far outweigh its risks. But your doctor will still be the best person to advise you depending on your specific condition and medical history.

If you haven't already, it may be time to embrace a healthier lifestyle; nutrition, exercise, no smoking.

Exercise is beneficial in that the chances of vaginal delivery are greater. At the same time, you have lower incidences of:

• Excessive gestational weight gain

• Gestational diabetes mellitus

• Gestational hypertensive disorders such as preeclampsia

• Preterm birth

• Ceasarean birth

• Lower birth weight

• Stress & Postpartum Depressive Disorders

If you have the following conditions your doctor will generally advise against exercising:

• Your water breaks or you have vaginal bleeding

• You’ve conceived twins, triplets or more

• You have a short cervix which needs to be corrected by a minor operation

• You have gestational high blood pressure

• You have a complication like a placenta previa

• You have anaemia or other heart or lung conditions

In the absence of the above or other medical complications or contraindications, the following exercises will see you through to a healthier and safer pregnancy. Doctors will usually advise about 21/2 hours of moderate-intensity aerobic exercises portioned out during the week, which may comprise of one or more than one of the following routines in a healthy mix and match:

Walking: When new to exercising, you could begin with a brisk walk which won’t strain your joints or muscles.

Stationary Cycling: Even with a growing belly your chances of falling off a stationary bike are less than when on a moving bike.

Aerobic Exercises: Low impact aerobics minimise your chances of a fall as you will always have one foot on the ground.

Dancing: Sway and keep swaying because you’ll get a cardiovascular workout, have your muscles toned and have your mood pepped up by the happy melodies of the music. Some Zumba then?

Yoga or Pilates: You can always ask your teacher to modify these exercises to suit your situation and to eliminate unsafe poses such as lying flat on your back or belly.

Resistance Exercises (with weights, elastic bands): Strength training exercises help build your muscles and bones. However, weights that are heavy should be avoided.

Stretching Exercises: Gentle and slow stretching can help relieve many of the aches you’re feeling during pregnancy such as sciatica and back pains.

Hydrotherapy & Water Aerobics: Water supports the weight of your baby while moving against it keeps your heart rate up at the same time being easy on your joints and muscles. And it’s always fun to splash in the water.

Exercising is essentially planned, structured and repetitive body movements that improve overall physical and mental well-being. Regular exercise keeps you worry-free, engaged and relaxed while reducing pregnancy-induced problems like constipation, joint swelling and pains not to mention the fact that physical inactivity and maternal obesity have been identified as important risk factors for early mortality and pregnancy-related complications.

However, keeping in mind normal anatomic and physiological changes and fetal requirements, modifications to exercise routines may be necessary. Birth N Beyonds customized Exercise Modules are geared towards helping you achieve a safe and secure pregnancy and have a healthy mix of different exercise styles . Click here to find out more or call +919820967012 or +91981983177