How to Safely Exercise while Pregnant

How to Safely Exercise while Pregnant

By Dr. Teerasak Thamrongteerakun, Center for Infertility Treatment and Laparoscopic Surgery, Vibhavadi Hospital

Exercise is an activity that keeps the body fit

Maintaining good health and a high quality of life is important, even during pregnancy. It is not considered taboo to cease exercising while pregnant. As a general guideline, individuals who had a regular exercise routine prior to pregnancy should continue exercising. Those who were not active before should start incorporating exercise into their routine. Pregnancy brings continuous changes to the body until childbirth, along with some unwanted symptoms. Therefore, it is advisable for pregnant women to consult with their prenatal healthcare provider or a knowledgeable individual before planning an exercise regimen.

Effects of Exercise in addition to Good Health

Exercise during pregnancy not only promotes good health but may also help reduce complications such as gestational diabetes and preeclampsia. In the early stages of pregnancy, when the body has undergone minimal changes, there are usually no limitations on exercise. However, as pregnancy progresses and the body undergoes more noticeable changes, such as a shifting center of gravity, reduced maneuverability, and decreased balance, certain precautions should be taken.

Pregnant women can engage in various forms of aerobic exercise, including aerobic dancing, jogging, brisk walking, swimming, low-impact dancing, stationary cycling, and modified squash. Muscular exercises like weight lifting, planking, stretching, and yoga can also be beneficial. It is important to exercise at a moderate level, avoiding excessive fatigue. The focus should not be on weight loss, as weight gain is a normal part of pregnancy. It is advisable to choose exercises that do not involve sudden body movements or increase the risk of falls, such as volleyball, skiing, or skating.

Aim for approximately 30 minutes to 1 hour of exercise per session, on a regular basis, almost every day. However, there are certain conditions in which exercise should be avoided or closely monitored, including a history of recurrent miscarriages or preterm births, preexisting heart or lung diseases, frequent bleeding during pregnancy, placenta previa after 20 weeks of gestation, and a weak cervix with a risk of miscarriage or preterm delivery. If any discomfort or complications arise during exercise, it is important to stop immediately and consult a doctor.

When it comes to attire, it is recommended to avoid tight-fitting clothes, wear a supportive sports bra, and choose appropriate footwear for the specific type of exercise.

Examples of good exercises while pregnant

1. Brisk walking: This is an easy and effective exercise that can be done throughout pregnancy. It is a low-impact activity with a minimal risk of falling.

2. Swimming: Swimming is a highly recommended exercise during pregnancy. It provides a full-body workout without putting stress on the joints. The water supports the body, reducing the risk of falls.

3. Jogging: If you were a regular jogger before pregnancy, you can continue jogging during the first 3-4 months. However, listen to your body and make adjustments as needed.

4. Dance: Choose dance styles that do not involve quick movements or poses that increase the risk of falls. It is important to avoid wearing high heels for safety and stability.

5. Squash (standing-kneeling): Stand with your feet shoulder-width apart and use your hands for support by placing them on your knees or an elevated surface. Perform controlled squats, going down to about a 90-degree angle for approximately 5 seconds, then stand up slowly. Repeat this exercise, moving from the standing position to the squatting position.

6. Planking: Lie on your stomach and lift your body using your elbows and toes on the floor. Hold this position for 1-3 minutes, repeating it 3-4 times a day. Planking exercises various parts of the body, including the arms, legs, abdomen, back, and shoulders.

7. Weightlifting: Engaging in weightlifting or using dumbbells can help strengthen muscles during pregnancy.

8. Cycling in place: Cycling in place provides aerobic exercise with a lower risk of accidental falls compared to outdoor cycling. Ensure proper stability and safety while cycling.

9. Yoga: Practice yoga with positions that do not involve excessive twisting of the abdomen, particularly in the early stages of pregnancy. It is recommended to consult a qualified instructor who specializes in prenatal yoga.

10. Stretching exercises: Engage in various stretching exercises to maintain flexibility and promote relaxation. Stretching can be beneficial during pregnancy, but avoid overstretching or pushing beyond your comfort level.