A pregnant women can do around 30 minutes of moderate exercise in a day according to American College of Obstetrics and Gynecology. This is unless they have any medical condition or are experiencing complications related to pregnancy.
Exercising is important for one and all. Even pregnant women must exercise throughout their pregnancy, as it helps them stay fit, healthy and prevents excess weight gain. Women who exercise regularly during pregnancy tends to have better posture. It also helps reduce incidence of common discomforts such as backache and fatigue. Pregnant women who have diabetes, heart disease or asthma must refrain from exercising during pregnancy. Also exercising must be avoided incase of pregnancy – related complications like low placenta, bleeding or spotting, a weak cervix, history of premature early labor pain and threatened or recurrent miscarriages. Pregnancy with such complications must take up exercising only under the supervision of a doctor.
Some of the benefits of exercise during pregnancy
1. Labour and delivery may be easier: It is not guaranteed but of course a fit cardiovascular system and a stronger body can give you more stamina for the pushing stage during delivery.
2. It lowers the risk of gestational diabetes: Exercising during pregnancy can lower the risk of gestational diabetes. High blood sugar during pregnancy puts women at risk for developing type 2 diabetes in the next decade or so after delivery. Exercising also reduces chances of preterm delivery and having an overweight baby.
3. You’re likely to have less pain: Majority of women experience back aches, cramps, body aches and stomach aches during pregnancy but exercising, running, water workouts, yoga etc can help in getting relief.
4. You have more energy: Even a 10 minute walk as an exercise can uplift your mood and give youa lot of energy. Therefore exercising according to your stamina and endurance can help in giving a boost to your energy levels.
5. Your labour may be shorter and may have quick recovery: Women who are actively exercising during pregnancy get fitter more quickly compared than the women who are inactive. Those who exercise are more likely to socialize and enjoy their hobbies post baby. They just seem to cope better with the demands of new motherhood.
6. You avoid prenatal depression: Exercising outdoors can specifically help mothers avoid prenatal depression. Many women experience prenatal depression and exercising is one of the most effective ways to get rid of it.
7. You look better: It is as simple as when you get fitter you look smarter and better. Exercising increases your blood flow which helps in nourishing your skin and it shows when your skin glows and you get calmer and fitter.
8. You keep your immune system better: It makes your immune system stronger which helps you during pregnancy.
It is in no way a substitute for qualified medical opinion but just provides generic information only. Always consult a specialist or your own doctor for more information.
