5 ways to start exercising during pregnancy

A smooth labour, less pregnancy complications, manageable aches and pains during labour are just some of them benefits.

By: Debjani Arora | | Updated: October 9, 2014 5:08 pm

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Exercise during pregnancy promises a host of health benefits. A smooth labour, less pregnancy complications, manageable aches and pains during labour are just some of them benefits. However, for most modern women who live a sedentary life, loaded with stress and anxiety while maintaining a work-life balance, exercise doesn’t feature prominently in her to-do list. While one can give a lot of excuses for not exercising, but pregnancy is not the right time for those excuses. ‘Keep in mind that if you have not been doing any physical activity pre-pregnancy, it’s advisable that you don’t choose anything strenuous once you discover your pregnancy. Also Read - Late Pregnancy: Planning to get pregnant in 40s? Here are the probable complications

Always seek a clearance or advice from your gynecologist before you take up any exercise regimen. Remember to start your exercise regimen under strict supervision if you are a novice,’ advises Vinata Shetty, Reebok Master Trainer, Mumbai.

Here is how you can start exercising after you discover your pregnancy:

Walking

This is the easiest, convenient and risk-free activity you can take up if you have to start exercising during pregnancy. Walking boosts overall well-being, gives your entire body a workout, ups your heart rate and gets you started with exercise during pregnancy. All you need to keep in mind is to wear the right shoes that give you proper grip and ankle support which will help prevent falls and accidents that could be dangerous during pregnancy. Remember during the first trimester of your pregnancy when fatigue can get to you, a simple walking routine can help you restore some strength and fight fatigue along with other pregnancy symptoms. Walking can also help you correct your posture and ease back pain which is common during the later stages of pregnancy.

Aqua workouts and swimming

‘Aqua workouts are low impact exercises that do not put much pressure on your joints. It is important to safeguard your joints during pregnancy, because, due to various hormonal changes your joints become loose and flexible. If you try to push your limits with exercise you can hurt your joints,’ says Vinata. Apart from being light on the joints; aqua workouts also helps to improve flexibility, strengthens muscles and helps in better circulation. Swimming is also considered to be safe during pregnancy imparting the same benefits like any other aqua workout, however if you have not been swimming pre-pregnancy it is wise not to take it up after conception.

Cardiovascular activity

If you are not a gym person, you can also opt for aerobics, brisk walking, cycling, etc., to do cardiovascular exercises. ‘Cardiovascular exercises are also low impact and can help in improving blood circulation while giving your heart a boost and a good workout for your muscles too,’ explains Vinata.

Light-weight training

‘Do this only under special supervision, especially if you have not exercised before. Weight training during pregnancy helps to tone muscles, strengthen the abdomen helping to prepare for labour, makes it easier for you to get back in to shape post pregnancy,’ says Vinata. In fact even if you are a pro, be cautious with your weight training and seek professional advice on how much to lift and how to do it right as your pregnancy progresses.

Pelvic floor exercises

Heard about Kegels? Now it’s time to do them more religiously. These exercises would make your pelvic floor muscles stronger and help you withstand the stress and strains of labour. Apart from this it can also help counter other postpartum problems like incontinence which is common after childbirth.