Exercise during pregnancy During pregnancy, it will be easier for you to adjust to your changing shape and weight gain if you are more physically active and fit. Additionally, it will assist you in coping with labor and returning to fitness after the birth.
For as long as you feel comfortable, continue with your usual physical activity or exercise, such as sports, running, yoga, dancing, or even walking to the shops and back.
Your baby will not be harmed by exercise. There is some evidence to suggest that active women are less likely to have issues during labor and delivery later on.
Exercise tips for pregnant women Don’t overdo it. If your maternity team recommends it or as your pregnancy progresses, you may need to slow down. Consult your maternity team if in doubt.
Generally speaking, you should be able to talk while exercising while pregnant. If you can’t breathe while you talk, you’re probably working out too hard.
Do not suddenly begin vigorous exercise if you were not physically active prior to becoming pregnant. When beginning an aerobic exercise program, such as running, swimming, cycling, or aerobics classes, you should inform the instructor of your pregnancy and start with no more than 15 minutes of continuous exercise three times per week. Gradually increase this to daily 30-minute sessions.
Keep in mind that physical activity doesn’t have to be hard to be beneficial.
Exercise advice for pregnant women:
Always warm up before exercising and cool down afterward. Try to stay active on a daily basis—walking for 30 minutes every day is sufficient, but if you can’t manage that, any amount is better than nothing. Avoid strenuous exercise in hot weather and drink a lot of water and other fluids. If you take exercise classes, make sure your instructor is qualified and knows that you are pregnant, as well as how many weeks you are. You might want to try swimming because the water will support your increased weight. Aqua-natal classes with qualified instructors are offered by some local swimming pools. Find a swimming pool near you and avoid activities like horseback riding, downhill skiing, ice hockey, gymnastics, and cycling that put you at risk of falling. Your baby may suffer harm from falls.