Engaging in regular exercise during your pregnancy helps to keep your energy levels high and also prepares you for childbirth. However, many pregnant women worry about the risks involved. The good news is that there is no evidence to suggest that exercising during pregnancy can harm the unborn child or lead to health complications. This is based on an analysis of different studies on vigorous exercise such as floor exercises and swimming. Experts recommend moderate exercise such as yoga, walking or jogging three times a week. The goal of such exercise is to keep your fitness levels steady.
Weight training is also a good way to keep fit during pregnancy. As with other forms of exercise during pregnancy, the aim is not to achieve any dramatic gains, but to maintain strength and energy levels. It’s advisable to share your exercise regimen with your doctor who can then suggest any necessary modifications based on your health. To avoid straining the joints, do more repetitions with lighter weights. Exercise caution when using free weights to keep them from hitting against your belly. You can even eliminate this risk by using resistance bands. As long as you listen to your doctor’s advice, take proper precautions and avoid straining your body too much, you should be able to engage in weight training safely during your pregnancy.
Pregnancy changes the center of gravity and hence to avoid tripping or falling, avoid any sort of exercise that requires a great deal of balance. Contact sports and high altitude or underwater activities are also not recommended during pregnancy. You should avoid exercises that require you to lie flat on your back as this can lower your blood pressure levels and it could even cause you to faint. Running is a preferred form of exercise since the baby is protected by fluid in the womb and this provides insulation from outside movements. However, women prone to aches and pains in their hips, knees and back should not run as it is a high-impact activity and it is likely to put excess strain on the joints which are already in the process of softening in preparation for childbirth.