Staying physically active during pregnancy offers numerous benefits, including improved mood, reduced discomfort, and enhanced overall well-being. However, maintaining a pregnancy-friendly fitness routine requires careful consideration and adherence to safety guidelines to ensure both the mother's and baby's health. We spoke to our expert, Dr Payal Chaudhary, Senior Consultant, Obstetrician and Gynaecologist, Rosewalk Healthcare, Rainbow Children’s Hospital, who listed things to keep in mind while exercising during pregnancy.
Expert Tips To Consider While Exercising During Pregnancy
Consult your Doctor
Dr Chaudhary said, “It is critical to talk with your doctor before beginning any fitness regimen while pregnant. Every pregnancy is different, and your doctor may analyse your specific condition and offer appropriate guidance.” Based on your health, fitness level, and any pre-existing medical concerns, they can propose appropriate activities.
Select Impact-Minimising Activities
Did you know your joints and ligaments are put under more stress during pregnancy? Dr Chaudhary suggested focusing on low-impact exercises like walking, swimming, stationary cycling, and prenatal yoga to reduce the risk of injury. She said, “While still benefiting your heart and helping to maintain muscle tone, these activities are easy on your body.” According to the American College of Obstetricians and Gynecologists, women with uncomplicated pregnancies should participate in aerobic and strength-conditioning exercises before, during, and after pregnancy.
Also Read: Post Pregnancy Care: Causes Of Back Pain And How To Manage It
Exercise and Cool Down
Dr Chaudhary noted, “Always warm up properly before working out, and always cool down afterwards. Deep breathing and gentle stretches can help your body get ready for exercise while lowering the risk of injury. Your heart rate might gradually return to resting levels as you cool down.”
Pay Attention to Your Body
Dr Chaudhary said, “Your body undergoes significant changes, including hormonal shifts and an expanding uterus during pregnancy. Hence, listen to your body and stop any activity if you experience pain, dizziness, shortness of breath, or excessive fatigue.” It's essential to modify or adapt exercises as your pregnancy progresses to accommodate your changing body.
Stay Hydrated
Do not neglect the importance of hydration, especially when exercising. Dr Chaudhary added, “Dehydration can lead to complications, so drink plenty of water before, during, and after your workout. Avoid overheating by exercising in a well-ventilated area and wearing breathable clothing.”
Also Read: Pre-Pregnancy Health Tests: Expert Lists Tests You Should Undergo Before Planning Pregnancy
Monitor Your Heart Rate
Dr Chaudhary said, “While there's no universal heart rate limit for pregnant women, it's advisable to stay within a comfortable range. You should aim for a perceived exertion level where you can carry on a conversation without becoming breathless. If you have concerns about your heart rate, consult your doctor.”
Postpartum Planning
Dr Chaudhary said, “Think ahead to the postpartum period. A gradual return to exercise is crucial, taking into account your body's recovery. Discuss postpartum fitness goals and plans with your doctor.”
Bottomline
Dr Chaudhary concluded, “Staying active during pregnancy can have numerous physical and emotional benefits for expectant mothers. By following safety guidelines, consulting with the doctor and choosing appropriate activities, you can create a pregnancy-friendly fitness routine that supports your well-being and helps you enjoy a healthier, more comfortable pregnancy journey. Also, always prioritise your health and safety and make adjustments as needed to ensure a safe and enjoyable exercise experience during pregnancy.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your expert before starting your exercise regimen.]
