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Start Exercise During Pregnancy

Usually, we know exercising is crucial to stay healthy and fit. We should exercise daily. However, someone who is ill or has any issue should avoid exercising until they get and feel well. 

As a woman, especially when you are trying to conceive, you have numerous queries related to your daily lifestyle that includes diet, sleep, and exercise. What exercises you should do and in which month you should start exercising during your pregnancy are some of those queries. Here, have a look at all the associated points. 

Exercise for a Healthy Pregnancy 

Have you lived a highly sedentary life till now? You need to leave living such a life and start exercising as you get pregnant, even if you haven’t done workouts before. Try to get and stay active everyday if you can. Here, exercising or being active doesn’t mean you need to lift heavy items or perform exercises of higher intensity. 

Making a few small changes in your daily life can work wonders. Walking for 15-30 minutes constantly everyday can help you a lot. You should aim to be active for half an hour a day. Try to do it gradually if you haven’t been active before pregnancy.      

How to get started

Being active during pregnancy doesn’t mean you need to be sporty or join a gym or exercise classes in your locality. Instead, you need to make small changes in your daily life. In the beginning, try to be active for 5-10 minutes a day. Gradually increase your time up to 30 minutes a day and 5 times a week when you feel better or get habituated to being active for 5-10 minutes a day. Here is more on getting started:   

  • Shift to another exercise if you find yourself to manage an exercise 
  • Go for a 10-30 minutes walk in the morning or evening if exercising is tough for you 
  • Try to stay active as much as you can. Using stairs instead of using a lift or escalator or going on foot to local market instead of riding a two/three-wheeler will be better to get started
  • Do any light to moderate activity that can make your heart beat faster   

Suggest to Read:- 5 Common Fertility Drugs To Get Pregnant And Their Side Effects

Find an activity you can enjoy 

You can find exercising boring for you. As far as possible, try to make your exercising routine fun. And for this, you can request your partner or friend to join you. Set small goals in the early months of your pregnancy and reward yourself when you achieve to stay active. Avoid watching a television program or checking your mobile if you haven’t gone for a walk or performed a pregnancy workout on a day. 

Exercise safely during pregnancy 

Whether you have been or you have not been active, you need to be active during pregnancy to make it a healthy and successful one. You need to workout safely. Here are some useful steps for you:

  • Talk to your doctor or midwife about a pregnancy workout plan 
  • Stop performing an exercise if it hurts you even you used to do it earlier 
  • Disclose your pregnancy to the instructor if you join a gym or exercise class
  • Stay away from overheating 
  • Drink enough water 
  • Avoid doing the thing that can hurt you during your pregnancy 

Suggest to Read:- Early Pregnancy Symptoms and Test Timing You Should Know

Exercises for the 1st, 2nd, and 3rd trimester of pregnancy 

If you have not been active, be active as you know you are pregnant. You can start exercising from the day one of being confirmed on your pregnancy. Doctor or midwife consultation is good for you. However, you can start walking as you wish to be active during pregnancy. In the first trimester of your pregnancy, you can do:

  • Brisk walking 
  • Aqua-natal exercises or swimming 
  • General gardening or kitchen tasks, except lifting heavy weights  

In the 2nd trimester, you can do:

  • Walking 
  • Swimming 
  • Yoga 
  • Pilates 
  • Aqua aerobic classes 

In the 3rd trimester, you can keep exercising if it doesn’t hurt you. Here are what you keep doing:

  • Walking 
  • Swimming 
  • Moderate cycling   
  • Gentle stretches 

Conclusion 

Exercising helps you have a healthy pregnancy and deliver a baby without medical intervention. You can start exercising from day one as you have confirmation on your pregnancy if you haven’t been active earlier. Whatever exercise or activity you do must be light to moderate and safe. Your doctor or midwife can help you have a pregnancy workout plan.

 

Dr. Rishina Bansal

She has 10+ years’ experience in the IVF industry revolving around core embryology skills like gamete handling, Embryo grading and embryo biopsy with the ability to train and manage Lab Personnel to ensure smooth functioning of an IVF Laboratory.

For any Queries or assistance please call: +91 80888 86698