Benefits Of Exercising During Pregnancy

Ever since you conceived, you must be feeling a real difference in almost every aspect. The food preferences, sleeping schedules, eating habits, exercise routines and whatnot! Since we’re talking about the changes during pregnancy, do you often feel a little lethargic or lazy? Well, that’s because your body is preparing and adjusting to the little human inside. As your baby grows, your body works hard to take care of them, thus making your energy levels drop at times. Therefore, we suggest you get moving mamas! One of the key benefits of exercise during pregnancy is that it increases energy, improves fitness and, most importantly, prepares your body for delivery and labour. ^{1 2}

So, dear expectant mothers, if you wish to stay active and healthy during pregnancy, then this blog is for you. This comprehensive guide discusses various dos and don'ts of exercise during pregnancy and its several benefits. So, let’s discover it together!

Exercise During Pregnancy - Is It Safe?

Many expectant women have doubts about exercising and they enquire about its safety during pregnancy. So, let us first answer this question - YES! When done moderately and under the proper guidance of your doctor or an instructor, exercise during pregnancy is safe. It’s beneficial for both the mother and her baby in many ways. Let us dive into its advantages now. 

9 Benefits Of Exercise During Pregnancy

It can do wonders for soon-to-be moms in many ways: ⁵ 

1. Relieves stomach problems such as bloating and swelling
2. Reduces sore back or backaches
3. Helps with insomnia
4. Reduces the chances of excess pregnancy weight gain  
5. Helps in building endurance and strength
6. Improves cardiovascular function
7. Decreases the chances of developing gestational hypertension2 and gestational diabetes
8. Reduces risk of cesarean delivery
9. Shortens the period of labour

Besides benefits for the mother, it has a profound impact on the growing baby’s health. 

1. Decreases the resting fetal heart rate
2. Improves placental viability
3. Increases amniotic fluid levels
4. Potentially prevents preeclampsia
5. Lowers body fat percentage (in newborns)
6. Probable improved neurodevelopment

How Much Should A Pregnant Woman Exercise?

According to the American College Of Obstetricians and Gynecologists (ACOG), an expectant mother must get at least 150 minutes of moderate-intensity aerobic activity* per week. If this seems too much, you can also split it up into 30-minute workouts five days a week, or smaller workouts throughout the day. ⁷

*Aerobic activities make you breathe faster, thus making your heart beat faster too. 

*Moderate intensity means you’re active enough to sweat and increase your heart rate. 

4 Exercise Tips To Follow During Pregnancy?

As a pregnant woman, you must follow the below tips for a safer workout- ¹

1. First, begin with a 30-minute moderate-intensity exercise on most days of the week.
2. Follow your body's rhythm. If you can talk while exercising, you’re good at it. It’s important to keep track and not let your body exhaust itself too much.
3. If you’re not having any pregnancy complications while exercising, continue with the same routine.
4. Make sure that whatever exercise you do, is under the supervision of your doctor, therapist or healthcare instructor.

What Kind Of Activities Are Safe During Pregnancy?

Since you’re carrying a baby inside now, you must be vigilant and careful towards the activities and exercises you indulge in. The following activities are considered safe during pregnancy- ³ 

1. Walking
2. Muscle strengthening exercises, including pelvic floor exercises
3. Stretching and Yoga During Pregnancy
4. Pilates
5. Strength training (working out with weights that are not too heavy)
6. Low-impact aerobics classes
7. Riding a stationary bike

Disclaimer: Dear expectant mums, consult your doctor before you start weight-training exercises. Also, ensure that you perform such exercises under supervision.

7 Exercises To Avoid During Pregnancy

Having said that, while you are pregnant, it’s better to avoid- 

1. Exercises that require you to lie on your back, especially after the 3rd trimester
2. High-intensity workouts
3. Water sports such as surfing, diving and water skiing
4. Team sports or contact sports like football, volleyball, cricket, basketball, kabaddi, etc.
5. Sports in which there’s a high risk of falling such as horse riding, skiing, gymnastics, etc.
6. Extreme sports like motorbiking, mountain biking, mountaineering
7. Working out in high altitudes and under unfavourable conditions

Exercise During Pregnancy: What Precautions To Take?

• First and foremost, keep yourself hydrated before, during and after your workout. Else, you may feel dizzy, and dehydrated and your heart will race faster. ¹
• Don’t exert yourself. Over-exertion may affect your baby inside.
• If you’re doing weight-lifting exercises, avoid going for heavy weights.
• In case you’re feeling uncomfortable or ill, don’t exercise. It’s okay to take a break from the daily exercise routine.
• It’s important to perform controlled exercises, such as stretching and extending.

Warning Signs When Exercising During Pregnancy

Exercise is a significant part of pregnancy and provides numerous health benefits to both the expectant mother and the baby she’s carrying. However, it’s better to consult a doctor before starting any new course of physical activity. And, in case you experience symptoms like dizziness, headache, vaginal bleeding, chest pain or shortness of breath while exercising, you should stop immediately and contact your doctor as soon as possible. ⁴

When Should You Call The Doctor?

Other warning signs which denote that you must consult your doctor immediately include: ⁴

• Calf inflammation and swelling
• Abnormal vaginal discharge
• Fluid leaks from the vagina
• Painful uterine contractions
• Body ache or muscle weakness

What Physical Changes May Affect My Ability to Exercise?

During pregnancy, your body undergoes several changes that may affect your ability to exercise. These changes affect: ⁷

• JOINTS - Pregnancy hormones relax ligaments, making joints more mobile and prone to injury. Avoid jerky, bouncy, or high-impact movements to stay safe.
• BALANCE - Extra pregnancy weight shifts your center of gravity, stressing joints and muscles. This may increase your risk of falling.
• BREATHING - Pregnancy increases oxygen needs. Exercise redirects blood flow, making strenuous activity more challenging, especially for those who are overweight. 

When Can You Start Exercising Again After Giving Birth?

After giving birth, you must consult your doctor once before resuming physical activity. 

• Women who’ve had a complication-free vaginal birth can usually start exercising again within a few days of delivery. However, it can also vary depending when they feel physically and emotionally ready for it. ³
• However, if you've had a C-section or experienced complications during delivery, your doctor may recommend a longer recovery period before exercising. They'll help determine when your body is ready for physical activity, ensuring a safe and healthy transition back to exercise. ³

The Final Message!

In this blog, we explored the numerous benefits of exercising during pregnancy for mom and baby. Just as exercise lays the foundation for a healthy pregnancy, stem cell banking safeguards your baby’s future health. By preserving their stem cells at birth, you're locking in an invaluable resource that could potentially treat a wide range of diseases and disorders, down the line.

Whether you're just starting to explore the world of prenatal exercise or considering stem cell banking for your little one, we're here to support you at every step of the way.