Top 10 Ways To Stay Active During Pregnancy

1. Walking

Walking is fantastic exercise. You can do it anywhere anytime. One can either incorporate it into their daily life like an errand, such as walking to the vegetable shop/supermarket. You can also walk as exercise. Walk at a brisk pace that will break a sweat if you can handle it. If you cannot walk fast, then try to walk uphill. Ensure you walk around for a few minutes for every 30 minutes mins you are sitting idly. This can minimize the risk of complications like gestational weight gain, preterm birth, and preeclampsia [1]. 

2. Practice Prenatal Yoga

Prenatal yoga is an all-in-one activity to maintain your physical and mental health. It will help improve your balance, keep your muscles toned, strengthen your body, and calm your mind [2].

3. Stretch

Stretching does wonders for your flexibility. And as you become bulkier throughout the pregnancy with your tummy protruding forward, trust us, you need all the flexibility you can get. Start with your neck, and continue stretching different parts of your body like the shoulder, triceps, wrists, calves, and pelvis. Stretching can increase the range of motion by reducing stiffness. Plus, stretching can help reduce low back pain and improve posture [3].

4. Dance

Dancing makes staying active fun! Put on your favorite music and dance. You can also sign up for some dance classes like Zumba – but ensure you do the low- to medium-impact versions, especially during the first and last trimesters.

5. Swim

Water exercises are great during pregnancy as you feel weightless under water and hence can move more. If you know swimming, go for regular swimming. If not, you can still go to the pool and do a few water exercises.Swimming is a safe exercise to help you stay physically active [4]).

6. Household Chores

You have already made up your mind that this is a boring idea! But sitting idle can also be boring right? Cleaning the house is a good chore to start with. It will ensure you are moving around and what’s more, you feel happier in a cleaner house, wouldn’t you?

7. Cardio And Strength Training

If you have been working out before getting pregnant, you can continue most of your workouts even after your pregnancy. If you have not been working out, incorporate both aerobics and strength training into your routine. It goes without saying that you should start slowly. Furthermore, prenatal aerobic and cardiac training may help improve fetal cardiovascular health [5].

8. Apps Support

There are many apps that you can download to help you in this journey. There are apps that alert you to walk regularly, remind you to drink enough water, count your steps, and tell you if you have walked enough. Go through your smartphone’s app store and download a few that can be your aid.

9. Sleep

This is our favorite for obvious reasons. A good long (6-8 hours) will ensure you are refreshed and rejuvenated to start the next day actively. It improves your brain and body functionality [6]. And what’s more! If you have been doing anaerobic exercises (like strength training) during the day, you will be burning fat even during sleep.

10. Healthy Diet

A good diet would go a long way in making you feel light and active. Ensure you take a healthy balanced diet along with any supplements, suggested by your doctor . Having a balanced diet during pregnancy and adopting a better lifestyle contributes to enhanced health [7].

While all these tips are great to follow, you need to ensure you do not overdo anything. You should also avoid high-risk activities like ones that involve lying on your back (leg raises) or the ones which increase your chances of falling (like skipping or running up and down stairs).

Be active, and be safe. Happy pregnancy.

FAQ’s

1. How Active Should A Pregnant Woman Be?

It is recommended that pregnant women engage in moderate activity for at least thirty minutes on most possible days of the week. Walking is the perfect form of exercise to start off. It is a terrific method to get some cardio in, while reducing the amount of impact that is placed on your joints.

2. When Should You Stop Being Active During Pregnancy?

If you are experiencing any kind of discomfort or illness during exercise, you should immediately stop what you are doing and get medical attention. Always pay attention to what your body is telling you, and if you are concerned about any pain or discomfort, make sure to tell your midwife or doctor.

3. What Happens If I Don’t Walk During Pregnancy?

According to a number of studies, being inactive during pregnancy can lead to maternal obesity, which in turn increases the likelihood of complications such as preterm birth, emergency cesarean delivery, and preeclampsia.

References –

1. Walking for health during pregnancy: A literature review and considerations for future research
   [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742678/]

2. The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis
   [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8957136/]

3. Standardized Stretching Postural postures to treat low-back pain in pregnancy: the GEMALODO randomized clinical trial
   [https://www.sciencedirect.com/science/article/abs/pii/S258993332300229X]

4. Maternal Physiological Responses to Swimming Training During the Second Trimester of Pregnancy
   [https://www.tandfonline.com/doi/abs/10.1080/15438620601184307]

5. Influence of maternal aerobic exercise during pregnancy on fetal cardiac function and outflow
   [https://www.sciencedirect.com/science/article/abs/pii/S258993332030015X]

6. The Neuroprotective Aspects of Sleep
   [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/]

7. Diet in pregnancy—more than food
   [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/]