Once you have confirmed the good news of your pregnancy, you will be showered with lots of suggestions, advice, and tips from your elders, experienced peers as well as your doctor. While you will know gradually which suggestions to really follow and which ones to ignore, the one thing you should definitely do is to keep yourself active during the whole term of pregnancy.
Keeping yourself in the loop of physical activity will prove beneficial for you at the time of delivery as well as post-delivery. There are several benefits of staying active during pregnancy.
In this article, we’ll explore its top 10 benefits that will broaden your knowledge and help you make better decisions. This will enhance your pregnancy journey. So let’s get started.
In This Article
- Why Is It Important To Stay Active During Pregnancy?
- Top 10 Benefits Of Staying Active During Pregnancy
- How To Start Exercising During Pregnancy
- FAQ’s
Why Is It Important To Stay Active During Pregnancy?
If the first thing that comes to your mind is the discomfort associated with pregnancy at the mention of staying active, then you need to know that a little bit of activity from your end would reap great benefits not only now, but even later. You will feel energized and sleep better, and will also like yourself more. Exercising will help you strengthen your heart and lungs, which will enable you to handle your daily activities without a lot of effort. Your stamina will improve and you will not get tired easily (1).
Top 10 Benefits Of Staying Active During Pregnancy
Exercising during pregnancy is beneficial for the mother and the baby. Here are a few reasons why you should consider doing physical activities and what terrific results it can give you:
1. Stay Active, Keep Winning
Staying active during pregnancy is a win-win situation for both your health as well as your baby’s. Keeping yourself physically active will give your body more flexibility which will further help you while you are in labor. Your muscles will stretch without difficulty and cause you less pain. Physical activities will also make your cardiovascular stronger which will help you a lot during the pushing stage (2).
2. Helps To Keep Your Weight Gain In Check
It is inevitable that you are going to put on quite a few pounds. Working out will keep your weight under control and you will also feel more energetic (3). Keep yourself working as much as you can through household chores, light aerobics, and 10-15 minutes of brisk walking every day.
You can even try swimming. It will strengthen your tummy muscles. Walking will help in better blood circulation and light exercises will help you stretch. Pregnancy workouts will also enable you to tackle pains and aches later owing to the strengthened muscles.
3. It Lowers Your Gestational Diabetes Risk By 28 %
Though not a hundred percent full-proof it definitely reduces the risk of your acquiring gestational diabetes after delivery (4). It also reduces the chance of giving birth to an overweight baby. A physically active pregnant woman has lesser chances of running into birthing complications
4. Staying Active During Pregnancy Helps You Sleep Better
It is a common complaint of pregnant women that they are not able to sleep during the night or rather not able to find the right position to sleep. If you involve yourself in a lot of physical activities you are bound to feel sleepy and tired by the end of the day which will not only give you a sound sleep but also give your body the much-deserved rest (5).
5. Lesser Chances Of Getting Constipated
Your growing uterus is bound to cause a hindrance in your bowel movements and also increase in the level of progesterone in your body will lead to constipation. Physical activity will help keep your bowel movements in tandem. Also, a high-fiber diet is going to be extremely beneficial (6).
6. Helps You Maintain Your Center Of Gravity During The Last Few Months
Your body undergoes a lot of changes and especially during the eighth and ninth months, your tummy becomes so huge that the fluid inside the sac causes a disbalance in your equilibrium and your weight mainly in the front portion. Also, your shifting hips and increasing weight will cause a lot of discomfort. It can be kept under control only through physical exercises. The more your body is accustomed to workouts, the more flexible your muscles will become during all these changes.
7. Staying Active During Pregnancy Has Emotional Benefits
A body under activity produces a hormone called Adrenaline which affects your mood. You will feel more energetic and also it will keep all the anxiety at bay. During pregnancy, many women find it difficult to cope with the way their body shape changes. It is quite normal to feel out of shape and hate your body at times.
Exercise will give you the mental satisfaction that you have not just given up on your fattening body and that you are doing your best to keep it in shape though the effects of hormones are just out of your control (7).
8. Birthing And Labor Readiness
Being physically active ensures that you stay in the best of your health and you have gained some good strength. This in turn prepares your body for the times of labor and birthing, and with enhanced stamina and determination, coping becomes more controlled and effective
9. Greater Chances Of Avoiding C-section
The more your body is flexible the more it increases the chance of normal delivery and nothing is better than a normal delivery. Exercising regularly makes your body flexible and builds strength to promote normal delivery.
10. Less Swelling In Your Veins
As the uterus grows it exerts a lot of pressure on the walls of the surrounding veins, resulting in a restricted flow of blood which ultimately leads to swelling. Keeping yourself active will help maintain a better blood supply and thus less swelling. Read more about edema during pregnancy here.
How To Start Exercising During Pregnancy
When it comes to starting exercising during pregnancy, it depends on your body and comfort. Plus, it relies on your health issues and how physically active you were before pregnancy. For instance, if you were habitual for exercising before pregnancy, it will be easy for you to start a pre-natal workout routine. However, if you are new to exercising, it’s better to start exercising slowly while doing simple moves. Once you are used to it, you may prefer to try other exercises. You may plan to exercise for at least 30 minutes a day for 5 days a week. You can break this into two sessions of 15 minutes each. Also, don’t forget to take short breaks in between to feel fresh. You can begin with exercises that make you feel warm and comfortable.
You shouldn’t feel breathlessness or overheating while exercising. You may include gentle activities like walking, yoga, or simple stretching in your exercise routine. Addedly, it’s better to consult your doctor before beginning your workout session.
So, for all the moms-to-be out there, keep yourself busy with things that require physical activity and experience its magical list of benefits. There are multiple benefits of staying active during pregnancy, both physical and psychological. However, there are certain conditions and times in pregnancy when exercising is not recommended. You can check with your doctor before exercising. Read about them here.
FAQ’s
1. How Active Should A Pregnant Woman Be?
To achieve optimal health, expectant mothers should participate in the aerobic exercise of at least 150 minutes per week at a moderate level.
2. Is Staying Active During Pregnancy Okay?
Yes! It is recommended that women who are pregnant or have just given birth engage in physical exercise since it is beneficial to their general health. For instance, maintaining a healthy heart and lungs throughout and after pregnancy may be accomplished by engaging in physical exercise of moderate intensity, such as brisk walking.
3. Is Exercise Good For The Fetus?
Exercising is good both for the mother and the growing baby. It helps maintain the overall fitness of the mother and the baby and eases pregnancy.
4. Does Exercise Reduce Pregnancy Symptoms?
Exercising helps manage pregnancy symptoms and aids you in staying healthy. It eases back pain, mood swings, nausea, and various other pregnancy symptoms.
References –
1.Exercise in Pregnancy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622376/
2. Walking for health during pregnancy: A literature review and considerations for future research
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742678/
3. Exercise interventions for weight management during pregnancy and up to 1 year postpartum among normal weight women and women with overweight and obesity: An updated systematic review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9535668/
4. Physical activity and the risk for gestational diabetes mellitus amongst pregnant women living in Soweto: a study protocol
https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-016-0345-z
5. Pregnant Women’s Attitudes and Beliefs towards Sleep and Exercise: A Cross-Sectional Survey
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9944079/
6. Epidemiology and Risk Factors of Functional Constipation in Pregnant Women
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4514689/
7. Physical Activity and Depressive Disorders in Pregnant Women—A Systematic Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6572339/
