What to keep in mind about fitness and exercise during pregnancy

Reports state that over half of pregnant women in the US and Norway and 85% in Canada participate in physical activity during pregnancy. Over 90% Women who exercise throughout gestation show significantly decreased risk of preeclampsia, hypertension, gestational diabetes mellitus (GDM), weight gain, rate of spontaneous abortion, congenital abnormalities, and incidence of preterm labor, and offspring have normal growth and development.

Pregnancy brings about several changes to your body, so now it’s important for you to adapt to them. Apart from your diet, you also need to make alterations as to the kind of lifestyle you are leading. It can feel overwhelming not being able to sip on that cosmopolitan, or just travel when you feel like it but the little changes are going to be so worth it!

Pregnancy complications can be avoided to a large extent by making changes to your lifestyle and being more active throughout your term. Well, here are our pregnancy workout secrets for you…

Benefits of exercise during pregnancy backed by Science

Regular exercise during pregnancy can-

• Reduce body aches ( we know those aching feet need some respite.)
• Increase the chances of having a vaginal delivery( and quicker recovery)
• Strengthens the muscles and tissues
• Improve energy levels
• Help to prevent excess bloating or swelling
• Reduces risk of pre-eclampsia and gestational diabetes
• Prepares body for labor

1.Full body movement- Walking or swimming

Regular exercise, one that does not overexert you, and is super simple is the daily walk.  It is one of the safest exercises.Walking in itself is so powerful that it can improve circulation as well as improve stamina. You can control the speed at which you walk and hence it won’t tire you. Even swimming is an excellent prenatal activity, since it is a full body workout. The water will support your weight and protect your belly. You’ll find yourself feeling refreshed after a swim.

Tip– Monitor your walks with a smart watch. Try to cover at least 3000-5000 steps daily.

2.Exercise to reduce swelling of feet – Elevating feet

This is one of the common occurrences during pregnancy. The pressure from the uterus and extra fluids in your body causes swelling in the ankle and feet. There are a few simple ways to reduce/avoid swelling-

• Avoid standing for long stretches of time
• Drink plenty of water (keep yourself hydrated at all times)
• Sleep on your left side
• Swim regularly
• Prop your feet up while sitting or lying. This is called Viparit karni asana in a yogic practice.

Slight swelling is not usually a cause of concern unless rapid swelling takes place which may be a sign of preeclampsia. It is now imperative to consult a doctor immediately.

Tip– soak your feet in warm salt  water for relief at the end of a tiring day.

3.Breathing exercises to reduce Stretch marks

This is another one of the common occurrences during pregnancy. Due to the expansion of the stomach to accommodate the baby, the skin stretches forming certain lines on the  abdomen. This can even be painful at times, however if the muscles are supple and the core is strong  problems like diastasis-recti and hernia can be prevented.

Belly breathing is excellent to improve elasticity of the skin and reduce stretch marks.

Take a deep breath in , exhale slowly and draw the belly and pelvic floor, inwards and upwards. Hold for 2-3 seconds and then release. Practice 10 rounds at least twice a day.

Tip– In addition, Coconut oil, Shea butter and cocoa butter are some natural remedies for this symptom along with the exercise for optimal results. Rub them across your abdomen regularly to provide relief and reduce the intensity of the stretch marks.

4.Exercise to reduce bloating and flatulence

Gas build up occurs during pregnancy due to the excess production of progesterone during  this period.  progesterone relaxes the muscles which in turn relaxes the movement of the small intestine resulting in the production of gas. This gas build up causes bloating.  This is not a cause of  major concern as it is a common occurrence.

There are a few yoga asanas too which you can try to relieve bloating, Child’s pose for one, is highly effective. You can also try vajrasana if you prefer. 

Tip– To prevent bloating, have smaller meals all through the day making sure to include plenty of fibers and water.

5. Practices to reduce Morning Sickness

It is one of the inevitable parts of pregnancy. Usually it occurs in the morning but sometimes you can feel sick at any point during the day. 

Tratak is a yogic practice to help reduce mental fatigue and helps with nausea. It is done by keeping one’s gaze fixed on a candle flame without blinking. All you need is a comfortable place to sit and a lit candle and 10 mins in hand. 

Tip– Sometimes certain smells or food items may even act as triggers for nausea. Keep a journal of your food. Crackers, toast or some cold food items like yogurt , chilled sparkling water or even ginger placed under your tongue might provide relief for this. In case of excessive nausea, do consult your doctor. There are some over the counter medicines available to help with the sickness.

Post pregnancy Routine-

Finally, post pregnancy you can gradually ease back into a regular exercising schedule. Your body has gone through an immense amount of changes in the past few days, so it’s important to take it slow. Do not begin an intense exercising schedule immediately in a hurry to lose postpartum weight. Start with a moderately intensive schedule, like walking or some non taxing yoga postures. It is advisable to wait for about 8 weeks in case of a normal vaginal delivery, and about 3 months in case of a C-section.