Pregnancy comes with bizarre cravings, frequently changing moods, and the urgent need to pee every 10 minutes, but should it come with a pause on your Zumba class or evening walks? Not necessarily. As long as your doctor gives you the green light and you listen to your body, it is absolutely fine for you to work out or dance during pregnancy.
Is It Really Safe to Exercise While Pregnant?
It is a myth that you become fragile because you are growing a tiny human. For most people with low-risk pregnancies, exercise is not only safe; it is beneficial. According to gynaecologists and health experts, staying active during pregnancy can help with everything from reducing back pain to keeping mood swings in check. However, you may skip activities like bungee jumping and contact sports.
What are the Surprising Benefits?
Exercising during pregnancy is like making your and your baby’s life easier.
Here is what regular, safe movement can help with:
- Reduces pregnancy aches and pains
- Improves sleep
- Boosts mood and energy levels
- May reduce the risk of gestational diabetes and high blood pressure
- Prepares your body for labour
- Helps you bounce back faster post-delivery
Even dancing around your living room counts. So do swimming, walking, prenatal yoga, and light strength training.
How Much is Just Right?
No need to go overboard with it. The magic number, as per most guidelines, is about 150 minutes of moderate-intensity exercise per week. Break that down, and it is just 30 minutes a day, five days a week. You do not even have to do it all in one go. Ten minutes here, ten minutes there—it all adds up.
Warning Signs to Watch
Listen to your body like you would listen to your baby. Stop immediately and call your doctor if you notice:
- Vaginal bleeding or fluid leakage
- Dizziness or feeling faint
- Chest pain or shortness of breath
- Calf pain or swelling
- Uterine contractions or decreased baby movements
Basically, if anything feels off, it probably is. Better safe than sorry.
A Few Smart Precautions
- Stay hydrated
- Avoid lying flat on your back after the first trimester
- Do not overheat
- Wear supportive footwear
- Choose low-impact workouts to avoid falls or collisions
