A) Is it important to exercise during pregnancy?
It has been proven that exercise during pregnancy helps to control weight gain, blood pressure and blood sugar levels. It also improves fitness, elevates the mood and improves sleep. Also, moderate recommended exercise will not cause any harm to your unborn baby.
B) What precautions should I take while exercising during pregnancy?
- Avoid contact sports like boxing, ice skating, hockey, tennis etc. High impact exercise such as gymnastics, horseback riding should also be avoided during pregnancy
- Walking, swimming, running, yoga is safe to do during pregnancy
- Avoid movements/ asanas that put a strain on the tummy. Don’t bump the bump!
- Drink lots of water and maintain your hydration
- Don’t exercise in very hot or humid weather/conditions
- Wear loose comfortable clothes
- If you are more than 20 weeks pregnant, don’t lie straight on your back for a long time.
C) When should I stop exercising?
STOP and consult your doctor if:
- You start getting painful contractions in the tummy
- Your waters break or you have a bleeding through the vagina
- You become short of breath
- You have a headache, dizziness or lightheadedness
- You have red, hot, swollen leg
- Your body becomes too warm
- You can’t feel your baby’s movements
D) Are there any situations where I should avoid exercising all together?
Your doctor will generally tell you to not exercise if:
- Your haemoglobin is too low
- Your blood pressure is high despite medication
- Your baby’s growth is lagging
- Your placenta is implanted low in the womb
- You have twins
- You went into labour prematurely in your last pregnancy
E) What is the safe/upper limit of exercise in pregnancy?
150 minutes per week, or 30 minutes per day, of moderate intensity exercise, is good and safe in pregnancy.
BUT ALWAYS LISTEN TO YOUR BODY and continue only if it feels pleasant.