Pregnant women often mistakenly believe they should rest as much as possible before their baby is born. There are old, mistaken fears about exercising during pregnancy. Many pregnant women wrongly think that exercise will harm their baby.
Forget what you've heard before; experts say exercise during pregnancy is safe and even beneficial for the baby. They recommend that pregnant women engage in at least 150 minutes of moderate-intensity physical activity per week and strengthen their muscles. This could be 30 minutes, five times a week. Moderate-intensity activities make pregnant women sweat slightly. Exercising during pregnancy helps mothers prepare for labor and caring for their baby after birth.
Moderate-intensity exercise raises the heart rate and makes mothers feel warm. Exercise should allow the pregnant woman to carry on a conversation. If she can't speak a few words comfortably, the exercise isn't suitable. In the past, it was recommended that pregnant women keep their heart rate below 140 beats per minute.
Lulu Adams, a prenatal and postnatal exercise specialist, says, "The concern was that muscles would draw all the oxygen, leaving insufficient oxygen for the fetus. This concern is understandable, but the 140 beats per minute limit is based on old research. Cardiovascular systems change during pregnancy, and each mother needs to choose exercises suitable for her condition."
Even as the due date nears, exercising is safe and can make mothers feel better. Experts suggest choosing different exercises with appropriate intensity for each stage of pregnancy. Early in pregnancy, mothers can easily attend exercise classes, but as pregnancy progresses, walking might be a better option.
Experts believe exercise can be started at any stage of pregnancy. Lulu says, "If pregnancy has caused you to be inactive and affected your overall health, you should not be afraid to start regular exercise. However, it's better to gradually add exercise to your daily routine and increase the duration of sessions over time." The benefits of exercise during pregnancy far outweigh any potential risks to the mother's and baby's health.
Lifting weights during pregnancy can be very beneficial as it mimics daily life movements. This exercise helps mothers carry their babies more easily after birth. Running is also safe for pregnant women, but light jogging is recommended.
Exercise poses no risk to the fetus and can reduce health issues for the mother after birth. Exercising during pregnancy can lower the risk of high blood pressure and gestational diabetes, improve sleep quality, and mental health, and help manage pregnancy-related weight gain. Research shows that exercise during pregnancy is not linked to premature birth or low birth weight.
It is commonly recommended for pregnant women not to lie on their back for sleep or exercise. The additional weight of the uterus can press on the main vein supplying blood to the heart and fetus, leading to a condition called aortocaval compression syndrome. This can cause symptoms like excessive sweating, nausea, tingling in the legs, shortness of breath, and increased heart rate, usually within three to ten minutes of lying down.
Lulu says, "Caution about lying on your back may be valid, but if you find yourself waking up on your back, don't worry. There is a big difference between sleeping on your back all night and spending a few minutes on your back for exercise." Generally, it is advised not to lie on your back for more than three minutes after the first trimester. Pilates or yoga is excellent for pregnant women because instructors modify exercises for them.
Going to the gym can be challenging even under normal circumstances, but when mothers learn about the benefits of exercise for themselves and their babies, they become highly motivated. Meeting other pregnant women in exercise classes is also beneficial for mental health and social connections.
