Are you the one who cannot think of skipping exercises even when you are pregnant? Well, there is no need to worry as you can have a talk about your exercise plans with your doctor and make necessary adjustments.
The exercise levels that will be suggested will depend on your pre-pregnancy fitness and your current pregnancy stage.
Doctors today widely accept the benefits associated with aerobics in pregnancy. Gone are those days when doctors prescribed a normal lifestyle with a routine during pregnancy for the well-being of the mother as well as the fetus.
Benefits Of Aerobics During Pregnancy:
The American College of Obstetricians and Gynecologists (ACOG) places no restrictions on aerobics during pregnancy, rather these are considered highly beneficial for you as well as your baby.
Here are the ways exercise can benefit you in pregnancy:
- Aerobics help reducing constipation, which is a major issue in pregnancy.
- You can get relief from backaches and get a better postur
- Your energy levels increase when you exercise daily.
- You can enjoy a better night’s sleep.
- Not only do you feel better, you also start looking better.
- Strong muscles make labor easier for you. You also gain better control over breathing.
- You can put a check on unnecessary fat gain and enjoy good fitness levels throughout pregnancy.
[ Read: Back Pain During Pregnancy ]
Suitable Aerobic Activities That You Can Try:
Exercises specific to you will depend on your specific condition.
- In case of any complications, the exercises are generally modified.
- In case you are healthy, you can be suggested moderate-intensity activities that do not complicate your pregnancy in anyway.
- It is recommended to consult your doctor about the exercises that you can perform while being pregnant. Discuss your concerns freely with him.
Here are some of the exercises that are generally recommended:
- Aqua aerobics
- Step aerobics
- Recumbent bicycle
According to ACOG, you should not walk more than 30 minutes a day. Make sure you are not straining yourself and getting adequate rest in between.
[ Read: Is It Safe To Swim During Pregnancy ]
Putting Limits In The 3rd Trimester:
As you progress in pregnancy, what seemed easy in the first trimester will turn out to be challenging later. In the third trimester, you must reduce the intensity of your workouts.
- Your baby’s weight is increasing continuously and this will stretch the ligaments connecting the uterus.
- You must continue to measure your exertion during cardiovascular exercises all through your pregnancy. If you feel it is getting “difficult,” stop immediately.
Monitor Your Heart Rate:
Monitoring your heart rate in pregnancy is essential, to ensure you are not over training. Here is what you can do:
- Take your heart rate in the morning before leaving the bed.
- You need to take your heart rate again while sitting up and dangling your leg by the bedside.
- Find the difference between the two readings. If the reading between the two is over 10 beats per minute, it is a signal for you that you are over training. You need to reduce the intensity of your exercises in that case.
[ Read: How To Use Doppler Fetal Monitor ]
Pay Attention To The Cool Down Phase:
Cooling down is the phase when your heart rate slows down after a long aerobic session. Here are the benefits:
- Cooling down session will ensure you reduce the chances of fainting.
- Reduce dizziness.
- Prevent blood rushing in the lower extremities.
You can experience these as the pregnant hormones relax blood vessels and reduce blood pressure.
[ Read: Dizziness During Pregnancy ]
Keep in mind that you must listen to your body every time. This will ensure only positive results for you and your baby developing inside. If you are beginning a new aerobic exercise during pregnancy, do have a talk with your doctor.
Moms share with us other effects of aerobics while pregnant in the comment section below.
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