Pregnancy and Physical Activity

Most women should engage in some regular physical activity while pregnant as part of a

healthy lifestyle. Moderate physical exercise during pregnancy is generally safe and

beneficial to both you and your baby, and should not hurt either of you.

Aim for a combination of aerobic (heart-rate-raising) and muscle-strengthening physical

exercise. A minimum of 30 minutes of physical activity every day is advised in general.

However, there are several sports that should be avoided during pregnancy. If your

pregnancy is complicated, talk to your doctor about the best exercise for you.

What are the types of Physical Exercises?

Physical exercise is any activity that serves to enhance or maintain your physical fitness as

well as your overall health. It might include:

● Everyday activities. For example, walking to work, doing

housework, gardening, DIY around the house, or any active or

manual work that you may do as part of your job.

● Active recreational activities. This includes activities such as

dancing, or walking for recreation.

● Sport. For example, exercise and fitness training at a gym or

during an exercise class, swimming and tennis, etc.

Because you are pregnant, you should not normally limit your physical activities. It also does not generally imply that you cannot begin physical activities. Most women should engage in some regular physical activity while pregnant as part of a healthy lifestyle. Moderate physical exercise is generally safe during pregnancy. It has the potential to help both you and your baby and should not damage either of you. However, you must be cautious about the sort of physical activity you engage in.

What are the benefits of physical activity during pregnancy?

Regular physical activity during pregnancy can offer a lot of advantages for both you and

your baby. Regular physical exercise during pregnant has been found to:

● Help you keep a healthy weight during and after your pregnancy.

● Help you to sleep better and feel less tired.

● Reduce your chances of developing varicose veins.

● Reduce the likelihood of swelling of your feet, ankles or hands.

● Reduce the chance and severity of anxiety or depression.

● Help prevent back pain.

● Reduce the risk of developing diabetes during your pregnancy

(gestational diabetes). In women who do develop diabetes during

their pregnancy, regular physical activity may help to improve the

control of their diabetes.

● Reduce the risk of problems with high blood pressure during your

pregnancy.

● Reduce the time it takes to recover after delivery.

If you engage in some physical exercise throughout your pregnancy, you are more likely to continue doing so after giving birth and thereby get the long-term advantages of physical activity. These advantages may include some protection against heart disease, bone weakening (osteoporosis), high blood pressure, colon cancer, and breast cancer, among others. Regular physical exercise can also help you manage your weight and maintain a healthy weight over time.

Types of physical activity can be done during pregnancy

Pregnant women, like non-pregnant women, should seek to practise a combination of

aerobic and muscle-strengthening physical exercise.

Aerobic activity is defined as any activity that requires your heart and lungs to work harder.

Brisk walking, jogging, swimming, or dancing are among examples. Some ordinary tasks that are part of your daily routine can also be classified as aerobic activity. Examples include moderately strenuous chores, stair climbing, or gardening that causes minor exhaustion and sweating.

Climbing stairs, walking uphill, lifting or carrying groceries, and weight training are all

examples of muscle-strengthening activities. Yoga, Pilates, and other resistance activities

that engage your primary muscle groups are normally safe to do while pregnant. However, inform your teacher that you are expecting. Some modifications may be required, such as postures that are not recommended.

Pelvic floor exercises are especially vital during pregnancy and are recommended for all

pregnant women. They can assist to strengthen the muscles in your pelvic floor, which can be stressed throughout pregnancy and especially during labour.

Rather than striving for peak fitness, the goal of physical exercise during pregnancy is to

maintain a good fitness level throughout your pregnancy. You must be cautious about the sort of physical activity you engage in so that you do not endanger yourself or your baby. Obviously, your body undergoes certain modifications throughout pregnancy. Hormone fluctuations, for example, might have an impact on your muscles and ligaments. As a result, your joints may become more flexible and movable throughout pregnancy. If you are not cautious, and depending on the sort of physical activity you engage in, you may sustain an injury.

Is physical activity during pregnancy safe for all women?

Most pregnant women can engage in physical activities. However, some

pregnant women should consult with their doctor or midwife before

engaging in any physical activity throughout their pregnancy. Their doctor

or midwife will be able to advise them on whether physical exercise is safe

for them to engage in. Pregnant woman suffering from:

● Known heart problems.

● Known lung disease.

● Vaginal bleeding that continues throughout their pregnancy.

● High blood pressure during their pregnancy.

● A history of early (preterm) labour in the past.

● Any signs of preterm labour during this pregnancy.

● Premature rupture of their membranes.

● Known weakness of the neck of the womb (cervix), including

women who have had a cervical stitch (cervical cerclage).

● Placenta praevia (where the placenta lies low down in the womb

(uterus) or over the cervix).

● Signs that their baby may be small-for-dates on ultrasound

scanning during this pregnancy.

● A twin or multiple pregnancy (triplets, quadruplets, etc).

● Poorly controlled thyroid disease during their pregnancy.

● Anaemia during their pregnancy.

● Bone or joint problems that may affect their ability to exercise.

● An eating disorder such as anorexia.

Reason to stop exercising during pregnancy.

As previously stated, there are several advantages to engaging in regular physical exercise while pregnant. In general, the advantages of exercising during pregnancy greatly exceed the hazards. However, there are a few things to keep an eye out for. If you develop: You should stop exercising and seek immediate medical assistance if you develop:

● Shortness of breath that is excessive.

● Thumping heart or chest pain (palpitations).

● Feeling dizzy or faint.

● Contractions that are painful, symptoms of labour, or amniotic fluid leaks.

● Bleeding in the cervix.

● Tiredness that is excessive.

● Pain in the abdomen, pelvis, or back.

● A terrible headache.

● Muscle aches and pains.

● Calf discomfort or edoema.

● You are concerned that your baby is moving less.