Exercise is not only important for maintaining a healthy lifestyle but it also benefits pregnant women and their unborn child. Regular exercise during pregnancy can reduce the risk of diseases for both the mother and child.

Benefits of Exercise in Pregnancy

During pregnancy, several physical changes occur in a woman’s body and exercising can help manage some of those changes. Some benefits of exercise in pregnancy include:.

Reduces the risk of Gestational Diabetes and Preeclampsia

Gestational diabetes and preeclampsia are two common complications that occur during pregnancy. Regular exercise can help in managing blood sugar levels and blood pressure which can reduce the risk of developing these complications.

Reduces the risk of preterm Birth and Low Birth Weight

Regular exercise can aid in improving the overall health of the mother and fetus. This can contribute to a healthy birth weight and reduce the risk of preterm birth.

Improves Mood and Reduces Stress

Pregnancy can be a stressful time for women, and regular exercise can help to reduce stress and improve mood. Exercising releases endorphins, which are known to improve mood and reduce stress.

Prepares the Body for Labor and Delivery

Engaging in regular exercise is an excellent way for pregnant women to prepare their bodies for labor and delivery. Exercise can aid in strengthening the pelvic muscles which are used in childbirth.

Types of Exercise for Pregnant Women

It’s important to consult a doctor or health-care provider before engaging in any exercise program during pregnancy. Not all exercises are safe for pregnant women. Below are examples of safe exercises during pregnancy.

Walking

Walking is a simple and low-impact exercise which is easy to do. Engaging in regular walks can help in maintaining overall fitness and reducing the risk of preterm delivery.

Swimming

Swimming is a great exercise because it’s not weight-bearing and it’s easy on the joints. It can help pregnant women in maintaining fitness, reducing the risk of gestational diabetes, and improving mood.

Prenatal Yoga

Prenatal yoga can help pregnant women in reducing stress, increasing flexibility, and improving overall health. It’s important for women to engage in yoga classes led by a qualified instructor who has experience in prenatal yoga.

Low-Impact Aerobics

Low-impact aerobics can provide cardiovascular benefits to pregnant women without putting much pressure on the joints. It’s important to engage in low-impact aerobics classes that are led by certified instructors with experience in prenatal exercise.

When to Avoid Exercise During Pregnancy

Although exercise during pregnancy is important, it’s equally important to avoid certain types of exercises. Pregnant women are advised to avoid the following:.

High-Impact Exercises

High-impact exercises such as running or jumping can put too much pressure on the joints, causing injury to the mother or fetus.

Exercises Lying on the Back

Exercises requiring women to lie on their back can put pressure on the vena cava, which is the vein that carries blood to the heart. This can cause dizziness, shortness of breath, or nausea.

Conclusion

Exercise is an essential component for maintaining a healthy pregnancy and reducing the risk of diseases for both the mother and child.

Engaging in safe activities such as walking, swimming, prenatal yoga, and low-impact aerobics can provide numerous health benefits. However, it’s important for pregnant women to consult with their health-care provider before engaging in any exercise program.