Can you exercise when you are pregnant?
By now you should have noticed small changes in your body, one of them being tired all the time.
The one thing that might help with fatigue is regular exercise, but is it healthy and even feasible during your new pregnancy adventure.
Studies have shown that exercise during pregnancy has low risks and most women have been shown to benefit from this, although some adjustment of fitness schedules may be more appropriate due to normal physical and physiological changes and fetal needs.
How much exercise do you need during pregnancy?
A minimum of 30 minutes 3 times per week of light exercise is recommended for most pregnant women, if not 5 days a week.
Walking is a nice example of light exercise for beginners and running would be recommended for the more advanced exercise alternative to look at. (please note, any form of exercise should first be cleared by your gynae, regardless of the intensity).
Light exercise reduces tension on your joints and keeps your blood pressure intact. This already can make a huge difference in how you cope with your pregnancy.
More options to look at would be swimming, aerobics, yoga, and even cycling.
What are the benefits of exercising during pregnancy?
- Lower your blood pressure that is easily elevated while pregnant.
- Ease back and pelvic pains.
- It helps with fatigue.
- It will help with mood changes and hormone balance.
- Relieve constipation.
- Improve your sleep.
- Help prepare your body for delivery.
- Speed up recovery after delivery.
- Reduce pregnancy complications.
What exercises should be avoided during pregnancy?
- Any exercise where you have to hold your breath needs to be avoided.
- Activities like horseback riding where falling is likely.
- All contact sports such as netball, ring ball, and volleyball.
Having shared all this information it is important that you always speak to your gynae to give you the go ahead to exercise. and biokinetics to get the correct exercise program to suit your body and your pregnancy.