You will receive a lot advice about what to do and not to do during pregnancy as soon as you announce your pregnancy. Exercise is a topic that gets a lot of attention. Exercise during pregnancy: Should I do it? Is it safe to exercise? Exercise is beneficial for women who have uncomplicated pregnancys and can also lead to better outcomes. Women feel pressured and uncomfortable when pregnant. Many women quit working out because of the uncertainty about what’s best for them.
Dos and Don’ts of Fitness During Pregnancy
Dr Anjana, Director & Head of Obs & Gyne at Fortis, Noida, explains what to do and not do during pregnancy for your fitness.
Dos
It is important to stay fit and healthy during pregnancy. here are some tips:
First trimester (1-2 weeks)
Walking is the best form of exercise
Before getting up, roll to the side.
During the first trimester, you can calm your nerves by doing and meditation.
2nd Trimester (13 to 26 weeks)
Avoid doing exercises that require you to lift both legs at once.
Swimming is an excellent exercise
You can run slowly, but make sure that your joints are not in pain.
Butterfly exercises can be done with cycling
Avoid all core exercise.
Modified planks in a box position at the end of your third trimester with your knees directly beneath your hips.
Try strength training to strengthen your muscles and help you carry extra weight.
Strengthening the muscles of the glutes, hamstrings, abdominal muscles (upper and lower), back muscles, and abdomen is important.
Wear loose clothing and drink plenty of water when exercising.
A balanced, healthy diet is also important to fitness.
Don’ts
Fitness during pregnancy – Here are some guidelines:
Serious fitness goals are achievable
Avoid any activity that puts pressure on your stomach
If you cannot talk while exercising, stop exercising.
If you feel early fatigue, stop exercising.
Exercise is not recommended if you are feeling dizzy, or lightheaded
Exercise on your back only for a short time after four months of pregnancy. The blood supply to your uterus and the baby could be compromised.
Do not do the exercises alone. Always get instruction from a trainer before you begin.
Please note: These are expert opinions, but you should consult your doctor for a more accurate diagnosis.
