Exercises For Healthy Pregnancy

It is very important to embark on a suitable program of physical activity once you know that you are pregnant. The appropriate level of physical activity will provide the following benefits:

1. Cardiovascular benefit: A healthy level of physical activity is very good for the health of cardiovascular system. It will improve cardiovascular fitness and will reduce the incidence of two major diseases affecting pregnancy, Gestational Diabetes and Hypertension of pregnancy.

2. Healthy weight gain: It is appropriate for women to gain anywhere between 25-30 pounds during their pregnancy. However women do tend to gain much more than this. A healthy workout will keep the weight gain to the minimum required during pregnancy.

3. Increased laxity of ligaments of pelvis: Workouts during pregnancy, especially pelvic tilts, pelvic muscle exercises and abdominal exercises tone up and strengthen the muscles and ligaments of the pelvis. Apart from this there is also relaxation of the ligaments of the pelvis.

4. Easy labour: It has been observed in many studies that having a healthy workout during pregnancy will improve the chances of women having a normal labour. Exercise also increases the level of natural endorphins in the body. Natural endorphins have pain relieving properties and will reduce the pain of labour.

Having understood the benefits of exercise during pregnancy What are the exercises that are healthy during pregnancy?

The following exercises are safe and appropriate during pregnancy:

1. Walking: Walking is probably the best form of exercise during pregnancy. It increases oxygenation of blood and amongst all exercises walking probably provides the maximum benefit. Women should make it an habit to walk every day. Ideally women should aim at 30-45 minutes of brisk walk. Early mornings or late evenings are the best time for walking. There are no restrictions to walking all through the pregnancy and it is safe throughout pregnancy.

2. Climbing stairs: Although climbing stairs is strictly not an exercise it provides plenty of benefits, especially during the later half of pregnancy. The major benefit of climbing stairs is the strength which it provides to the leg and pelvic muscles. It also relaxes the pelvic ligaments thus making labour easier.

3. Abdominal exercises: Abdominal exercises are a very good It strengthens the abdominal and transversus muscles and will help in keeping your tummy flat. Apart from this it also prevents a common problem post partum of sagging stomach.

4. Pelvic muscle exercises: The pelvic muscles undergo a lot of stretching and stress during pregnancy and labour. By exercising these muscles, they will become strong enough the withstand the stress of labour. It will prevent the development of stress incontinence and utero-vaginal prolapse.

This is in brief the various exercises that are beneficial during pregnancy. On a closing note, there are some exercises which are best avoided during pregnancy. Any exercise which involves jumping or more than moderate level of activity is best avoided in pregnancy. You can find detailed information about antenatal and postnatal exercises under the pregnancy section of my website.

I wish you a healthy and active pregnancy.

By Sriram Ravichandran