Exercise on a daily basis is essential for a healthy pregnancy. Exercise on a regular basis can help to alleviate soreness, backache, weariness, and poor body posture. There is evidence that it can prevent gestational diabetes, reduce stress, and increase physical stamina, all of which are beneficial during childbirth.
However, exercise is not advised in circumstances such as bleeding or spotting, as well as a fragile cervix during pregnancy. Before beginning any sort of exercise, it is vital to get the advice of a doctor even if there are any minor issues.
Exercise to follow during pregnancy –
After receiving a green light from the doctor, one can begin cardiovascular activity during all three trimesters. Walking, running, swimming, indoor stationary cycling, and low impact aerobics are all examples of cardiovascular exercise. These activities have a low risk of injury, benefit the entire body, and can be done during all three trimesters until birth.
- Pelvic curls, kneeling push ups, pelvic brace, squats, and bicep curls are exercises to do under the guidance of a qualified during the first trimester.
- Exercises for the second trimester include incline pushups, hip flexor, quadriceps stretch, side-lying leg lifts, and mermaid stretch.
- Walking, swimming, prenatal yoga, Pilates, pelvic floor exercise, and body weight exercises are all examples of third trimester exercise.
Safety tips to follow during exercise –
- Drink plenty of water before, during, and after your workout.
- Dress for exercise in supportive gear, such as a sports bra and belly belt.
- Avoid being hot during your workout.
- Don’t lie down on your back for a long duration especially during 3rd trimester.
- Prevent contract sports and hot yoga.