9 Benefits of Exercise During Pregnancy

Based on our long-standing mindset, most of us agree that exercising during pregnancy is not a good idea, after all, it involves the safety of the baby and the expectant mother. So isn't exercise really a good idea during pregnancy? However, in fact, doing low- or moderate-intensity exercise during pregnancy can reduce the duration and physical exertion at the time of delivery. Not only that, but it can also help expectant mothers recover quickly after childbirth, reducing the risk of pregnancy-related complications. Of course, during pregnancy, it is still necessary to avoid high-intensity exercise and do more relaxed exercises, such as walking, stationary bicycles and swimming.

Pregnancy is known to bring a number of problems with daily activities, one of which is exercise. Whether you're an exercise enthusiast or just want to stay healthy and exercise regularly, your lover may advise you not to exercise before giving birth. However, if you have your doctor's permission, keeping an exercise can actually give you a lot of benefits. Let's take a look at:

1. Maintain weight

While weight gain during pregnancy is important, it is important to maintain healthy increments to avoid overweight and pregnancy-related complications. These complications include the risk of developing high blood pressure, gestational diabetes, and other heart diseases. Also, your child may develop obesity and diabetes later in life. So, be sure to consult a professional and stick to your exercise plan and your diet schedule. However, if you are at risk of preterm birth, be sure to talk to your gynecologist about the gentler options.

According to the Institute of Medicine:

Women with normal weight should gain 22-32 pounds

Women who are underweight should gain 25-36 pounds

Overweight women should gain 14-22 pounds

Obese women should gain 10-18 pounds

2. Fight fatigue and improve sleep

Many pregnant women feel extremely tired and tired during the first and third trimesters. If you're a regularly active person, going to bed most of the day can make you feel uncomfortable. Then, to make matters worse, some women have sleep problems in addition to nausea and vomiting in the first few weeks of pregnancy. This is the normal part of pregnancy, a signal from your body designed to slow you down and give yourself time to adjust to the changes it is going through. The main element of fatigue at this stage comes from hormonal changes, especially progesterone, which rises sharply in the first trimester. In addition to this, as blood volume increases to supply the developing placenta and fetal circulation, your heartbeat will also be faster and stronger. This results in a faster pulse and breathing rate. Fatigue in the third trimester of pregnancy may be due to low levels of iron in the body.

Studies have found that gentle exercise can immediately recharge your energy and help you sleep better later in the day. You can start with a relaxing walk or take part in some prenatal yoga classes. This way you will soon notice an increase in your energy levels.

3. Improve posture and reduce back and joint pain

Putting a little guy in your belly can put pressure on your spine and legs. The pain you experience now can be related to physical changes that occur during pregnancy as well as changes in hormones, center of gravity, and deteriorating posture. Unfortunately, as pregnancy progresses, it usually gets worse. One way to relieve this pain is to do back strengthening exercises and yoga stretching exercises. However, be sure to maintain a good posture to avoid any possible injuries.

4. Relieves constipation

During pregnancy, your body produces more of the hormone progesterone, a muscle relaxant that adapts your body to your baby's growing body size by relaxing smooth muscle, including those in the digestive tract. However, this allows food to pass through the intestines more slowly, leading to constipation. In addition to this, high doses of iron supplementation can also aggravate constipation. You can alleviate this by exercising regularly and consuming a fiber-rich diet.

5. Reduce stress

Pregnancy is accompanied by stress and anxiety. While mild stress is harmless, prolonged stress can lead to an increased risk of miscarriage, underweight at birth, shortened gestational time, premature birth, and emotional disorders in children. Exercise can raise levels of serotonin and endorphins in the brain and help improve your mood.

6. Shorten working hours

Studies have found that regular physical activity during pregnancy can shorten the time in the early stages of childbirth. This is because exercise increases the circulation of the chemical norepinephrine in the body, thereby increasing the frequency and intensity of uterine contractions. As a result, the need for external intervention during childbirth is inevitably reduced, and the chance of the fetus being damaged during childbirth is reduced.

7. Reduce force during childbirth

Childbirth can be a tough experience for many women, especially for women who are mothers for the first time. Prenatal classes do not fully help or prepare women for the physical and mental exertion that comes with it. So based on that. It is also where exercise can do wonders. Studies have shown that physically active women are more likely to use physical strength during childbirth. This is because regular exercise during pregnancy can avoid expectant mothers from being overweight, which in turn increases the time it takes to give birth. Therefore, it is a good idea to consult with your doctor and adopt an exercise regimen that can make your birth more comfortable.

8. Reduce postpartum recovery time

Exercise not only helps with childbirth, but also speeds up recovery after childbirth. Studies have found that women who exercise during pregnancy recover faster after childbirth and are able to complete simple chores and return to work faster than sedentary women. This is because exercise during pregnancy can improve their overall health and can also reduce the chances of a caesarean section.

9. Reduce the risk of pregnancy-related complications

Exercise is often associated with complications that may arise during pregnancy. However, studies have shown that regular moderate-intensity exercise can reduce the risk of pregnancy-related complications such as gestational diabetes and preeclampsia (characterized by high blood pressure and urine protein). This is because exercise makes efficient use of glucose and prevents insulin resistance, thereby reducing the risk of gestational diabetes. Not only that, but it also controls blood pressure and prevents the occurrence of preeclampsia.

Recommended exercises for pregnant women

Depending on your physical condition and pregnancy, it is recommended that you change the intensity and type of exercise. While the former can only be decided by a doctor, here are some recommendations based on the three months of gestation:

First trimester: Considering that most women are battling fatigue and new changes in the body, a 30-minute walk, meditation, and prenatal yoga are ideal.

Second trimester: At this stage, most women will be more energetic and accustomed to changes in their bodies than before. Good options include sweating on the elliptical machine, riding a stationary bike, yoga, swimming, jogging, or a 30-minute walk 5 days a week. Athletes can also train during this time, but it's best not to force yourself to run a marathon after giving birth.

Third trimester: In the final stage, most women will have loose joints, tense backs, and feel uncomfortable and embarrassed. Based on this, swimming and walking are good choices. Contrary to popular belief, neither brings a large physical exertion. It's important to note that the yoga asanas you're currently practicing also need to be adjusted at this point to make them more comfortable and safe.

Extra attention

Women often worry about whether exercise during pregnancy will lead to premature or delivery, miscarriage or fetal injury leading to congenital malformations, etc. Studies have shown that women do not have this risk when they exercise moderately under proper supervision. However, you should avoid exercising in the following situations:

You are experiencing vaginal bleeding

You are in danger of having a premature birth

You are pregnant with twins or triplets

You are very obese and have not discussed exercise with your doctor

You have placenta previa

You've been seriously injured

Your cervical spine is dysfunctional

Your blood pressure is not controlled

Also, be sure to talk to your doctor about any abnormalities that require attention, especially if you have a history of miscarriage. Take care to avoid sprains or strains, and if you're just starting out, do it about 3 times a week for 20 minutes, with intensity ranging from low to moderate. Keep all these tips in mind and start exercising today to make sure you and your baby are healthy.

Hope that helps