Is it safe to exercise during pregnancy?

If you want to exercise while you're pregnant, talk to your doctor. Exercising while pregnant is generally safe and beneficial to both you and your baby. Exercise will not enhance your chances of suffering a miscarriage (when a baby dies in the womb before 20 weeks of pregnancy), a preterm baby (born before 37 weeks of pregnancy), or a baby born with low birth weight if you and your pregnancy are healthy.

Points to note –

• Ask your health care provider at your first prenatal exam if exercising while pregnant is safe for you.
• Each week, healthy pregnant women should engage in at least 212 hours of aerobic exercise, such as walking or swimming.
• Regular physical exercise might help you avoid pregnancy problems and alleviate pregnant discomforts like back pain.
• Basketball, hot yoga, downhill skiing, horseback riding, and scuba diving are all unsafe to undertake while pregnant.

How much exercise should you get when pregnant?

Every week, healthy pregnant women should engage in at least 212 hours of moderate-intensity aerobic exercise. Aerobic activities cause you to breathe more quickly and deeply, as well as increase the rate at which your heart beats. You're active enough to sweat and raise your heart rate at a moderate level. Moderate-intensity aerobic activity includes things like going for a quick stroll. You may be working too hard if you can't converse normally throughout an activity. You are not need to complete all 212 hours at once. Instead, spread it out over the course of the week. Do 30 minutes of exercise on most or all days, for example. If 30 minutes sounds like a lot, break it up by doing something active for 10 minutes three times a day.

What kinds of activities are safe during pregnancy?

• Walking- A fast stroll is a terrific way to get a good workout without putting too much strain on your joints and muscles. This is an excellent activity to start with if you're new to exercising.
• Workouts in the water and in the pool, Moving against the water helps keep your heart rate up while supporting the weight of your growing baby. It's also gentle on your muscles and joints. Try swimming if you experience low back discomfort from other sports.
• Riding a stationary bike is a great way to get some exercise. It is safer to do this than to ride a standard bicycle when pregnant. Even as your belly swells, you're less likely to fall off a stationary bike than you are on a conventional cycle.