Antenatal Exercises

Exercise during pregnancy has traditionally been viewed as risky. However, staying active and fit during pregnancy can lead to better pregnancy outcomes. It is safe to exercise in an uncomplicated pregnancy, and it does not increase the risk of miscarriage, low birth weight, or preterm labor. The benefits of exercise during pregnancy include:

For women over the age of 35 or couples with known risk factors, it is generally recommended to seek evaluation if pregnancy has not occurred after six months of trying.

Reduced back pain

Decreased constipation

Lower risk of gestational diabetes and high blood pressure

Reduced chances of cesarean delivery

Healthier weight gain

Improved overall fitness, strengthening the heart and blood vessels

Easier postpartum weight loss

However, exercise should be avoided in certain pregnancy conditions, such as:

• Severe heart or lung disease
• Cervical stitch (cerclage)
• Multiple pregnancies (twins or triplets) with risk of preterm labor
• Low placenta or placenta previa
• Preterm labor or rupture of membranes
• High blood pressure or preeclampsia
• Severe anemia

Tips for Exercising During Pregnancy

• Do not exhaust yourself. Use the "Talk Test": you should be able to hold a conversation while exercising. If you become breathless, slow down.
• Start gradually if you were not active before pregnancy. Begin with no more than 15 minutes of continuous exercise three times a week, and slowly increase to 30 minutes daily.
• Warm up before and cool down after exercise.
• Aim to be active daily. A 30-minute walk each day is beneficial, but any amount of exercise is better than none.
• Stay hydrated. Drink plenty of fluids before, during, and after exercise to avoid dehydration.
• Wear appropriate clothing. Loose-fitting clothes and a supportive sports bra can help protect the breasts. Later in pregnancy, a belly support belt may reduce discomfort.
• Exercise in a temperature-controlled environment. Avoid exercising in hot or humid conditions.
• Avoid standing still or lying flat on your back as much as possible.

Recommended Exercises During Pregnancy

• Walking: A brisk walk is a great total body workout.
• Swimming: Water supports your increased weight, reducing the risk of injury and muscle strain.
• Stationary Cycling: Safer than regular cycling as it eliminates the risk of falls.
• Yoga and Pilates:
• Benefits: Stress reduction, improved flexibility, backache relief, and focused breathing helpful for labor.
• Prenatal yoga classes: Offer modified poses that accommodate a pregnant woman’s shifting balance.
• Experienced Athletes: If you are an experienced runner, jogger, or racquet-sports player, you can continue these activities at a lower intensity.

Avoid Risky Activities: Avoid exercises with a high risk of falling (e.g., horseback riding, gymnastics), contact sports (e.g., hockey, boxing), and activities that can cause overheating (e.g., hot yoga, hot Pilates). Avoid skydiving, scuba diving, and activities above 2500m or 6000 feet.

Warning Signs to Stop Exercising

Stop exercising and contact your doctor if you experience any of the following:

• Vaginal bleeding or spotting
• Feeling faint or dizzy
• Shortness of breath before starting exercise
• Chest pain
• Headache
• Muscle weakness
• Calf pain or swelling
• Abdominal tightening or contractions
• Fluid leakage from the vagina

Postpartum Exercise

Continuing to exercise after delivery is important to prevent complications such as deep vein thrombosis (DVT). It also helps improve mood, reduce aches and pains, and assist with postpartum weight loss.

By following these guidelines, you can maintain a healthy and active lifestyle throughout your pregnancy and beyond.