PREGNANCY FITNESS GUIDE: THE SAFEST WORKOUTS FOR WEIGHT LOSS DURING PREGNANCY

One of the joys of being married that every woman cherishes when she gets pregnant. However, this particular period of life brings its own set of challenges, including weight gain and other related health problems.

Pregnancy-related weight gain is a natural phenomenon. Pregnant women who were previously overweight or health-conscious both must face this new challenge as it will affect their lifestyle. The first question that they have at the back of their minds is whether it is safe to lose weight at this point in their lives.

Throughout the pregnancy, the mother’s body undergoes periodic shifts in critical factors, resulting in total weight gain. Over the nine months of pregnancy, the mother’s existing weight, the weight of the developing baby, the surplus blood the body generates, and an increase in fluid levels in the body are among the primary factors affecting body weight.

Most pregnancies result in weight gain during the nine months, including those who were not obese or overweight before their pregnancy. Therefore, effective weight management is a crucial lifestyle factor both before and after pregnancy.
Therefore, as you proceed through this magnificent journey known as life, the one question that comes to mind as far as fitness is concerned is what are the safest workouts for maintaining your health along with the health of your unborn child at this crucial junction?

is swimming safe during pregnancy?

Being pregnant involves substantial risks on the health of both the mother and the unborn baby, that must be closely tracked. Therefore, the mother must focus on everything beneficial for a healthy baby, including the right diet and exercise.

Swimming is one of the safest workouts that is recommended by medical professionals, as it is beneficial to pregnant women as well as individuals attempting to shed extra body fat. It presents a unique set of benefits that are applicable during this phase, as it frequently reduces pain in the back, which prevails at this time, and lessens the strain on the joints, especially around the knees.

Pregnancy induces the body to go through rapid hormonal changes; thus exercise could help minimize mood swings and minor irritations at this point in time. To be on the safe side, nevertheless, you should consult your doctor before beginning a new exercise or diet plan while you are pregnant.

benefits of yoga during pregnancy

Certain postures in the practice of yoga lay emphasis on loosening the core muscles in the body and relaxing them, which are beneficial for back pain and other related problems associated with being pregnant. The practice of these postures is one of the safest workouts for pregnancy care, as they are light in nature.

As prenatal yoga lessons revolve around a particular set of moves for soothing the important muscles that reduce labour pain and make the delivery process more comfortable, they are a wonderful and safe way to be ready for a smooth delivery. As a safety measure, these workouts must be carried out under the guidance of a physician or fitness expert.

is working out on an exercise bike safe during pregnancy?

An exercise bike is a low-intensity fitness activity which is acknowledged as one of the safest workouts that is helpful for maintaining a normal heart rate at the same time preventing strain on your joints. For greater comfort and safety, one must adjust the handlebars as the belly grows during pregnancy.

Riding a stationary bike is a basic cardio exercise that is generally recommended as one of the safest workouts that is easy for those who are just beginning their fitness journey. It is a gentle method of raising your heart rate without putting too much stress on your joints which is one of the factors that is important during pregnancy. However, it always a precautionary measure to consult your gynaecologist or a health professional before taking up an exercise program during the period of pregnancy.

light strength exercises during pregnancy

If conducted properly before, during, and after pregnancy, light strength exercises are one of the safest workouts that can help the muscles retain their tone and shape. You can continue lifting weights under medical supervision if you had been doing so before being pregnant. However, refrain from carrying heavy weights and back-bending workouts that tend to damage the back muscles. Stay clear of rigorous exercise regimens or weights that could strain your back muscles and cause injury to the back.

is brisk walking the safest workout during pregnancy?

Walking, whether outdoors or indoors, is a safe and effective workout to burn up excess calories and tone up the muscles in the body. Whether you’re on a trail or treadmill, brisk walking helps manage the cardiac levels in the body and deals with the hormones related to mental health that improve your moods and reduce the stress levels in the body.

Brisk walking as part of a healthy lifestyle both early in the morning and after dinner in the evening not only helps improve the metabolism levels in the body, but it also helps to manage sleep levels effectively. This is one of the safest workouts that pregnant women can safely incorporate as part of their daily routine throughout the pregnancy period.

Start off with 10-15 minutes of brisk walking daily and then gradually increase the intensity and duration to strengthen your joints throughout the pregnancy period. This helps to build up strength levels, particularly in the joints, for a smooth and healthy delivery as the muscles in the lower part of the body tend to gain strength while walking briskly.

low impact kegel exercises and tailored stretches

Low-impact aerobic exercises under proper supervision not only help enhance cardiovascular health, tone the up the muscles in the body, at the same time release endorphins, a sensory chemical in the brain that helps enhance mental health by balancing mood swings, a common challenge faced by pregnant women due to the hormonal imbalance in the body. These exercises should be done only on the advice of a certified instructor or medical supervision.

Incorporate tailored stretches on the instructions of a certified trainer, focusing on pelvic, buttock, and thigh muscles to alleviate the level of pain and discomfort during labour. These muscles need to be strong enough during pregnancy.

The beauty of Kegel exercises is that they can be done at anytime, anywhere, discreetly. These set of exercises help in strengthening the pelvic muscles, support the uterus, bladder, and intestines, that aid the labour process during the delivery period. Practice contracting these muscles regularly through Kegel exercises to achieve the maximum levels of flexibility and strength during the labour at the time of pregnancy.

take it easy on your exercise plan during pregnancy

Whether you’re a beginner or a pro, it always makes sense to listen to your body for signs of fatigue and tiredness. Particularly in situations like pregnancy, where the fatigue levels are higher, make it a point to break the fitness workouts into shorter sessions of 10-15 minutes two or three times a day and gradually increase the intensity. Always listen to your body’s signals and adjust according to your comfort level.

Starting out slow also helps manage the energy levels in the body more effectively. Rather than going gung-ho, always follow the process of heating and refrigerating the body. If you’re feeling too hot, short of breath, or tired, take a break to make it easier the next time. After all, slow and steady wins the race in the long term.

As your body adapts to pregnancy, the exertion levels in the body also change accordingly. You start to feel more tired as time goes by. Therefore, it is critical to monitor your exertion levels. As time goes by, and the baby starts developing, your lungs and heart need to work harder.

The objective of the daily workouts should be to release the strain on these organs. At the same time, one should ensure that these workouts are the safest workouts, keeping in mind the condition of the body during the period of pregnancy. Therefore, you need to adapt your routine as needed, based on body signals, especially as you approach your due date.

Don’t push yourself too hard to the point of sweating a lot while during your regular exercise schedule. And if you start feeling tired once you are close to your due date, switch to lighter exercises and focus on light strengthening exercises for your muscles rather than the cardio component.

managing your weight levels during pregnancy

During your pregnancy period it becomes important to manage your weight levels effectively. Striking the right weight balance depending upon your body type is crucial for a healthy pregnancy and safe delivery. Therefore, you need to collaborate regularly with your gynaecologist to establish a suitable weight goal during pregnancy.

Exercising regularly along with a healthy and nutritious diet during pregnancy helps you maintain a steady weight during the period of pregnancy. Gaining excess pounds on the body increases the risk of a long labour and reduces the chances of a normal delivery, as well leading to other complications during the period of treatment.

Accomplishing too little on your weight loss goals can also affect your baby’s development. Therefore, it is important to watch your target weight regularly in consultation with your gynecologist, who is the right person to suggest the right levels of weights for you and your baby.

benefits of working out during pregnancy

Regular exercise controls your moods: With pregnancy comes a host of issues including anxiety, particularly related to the future of the new member in the family. Stress is a part of life that is related to any sudden change in lifestyle and cannot be avoided. However, it can be controlled. Regularly exercising during pregnancy can help calm your body and mind by releasing chemicals endorphin, dopamine and serotonin that help manage the stress levels. Exercising during pregnancy can lower your risk of depression and anxiety and boost your self-esteem.

Increase Your Strength: Maintaining the body’s metabolism levels by staying active through regular exercise during pregnancy provides more energy and stamina to the body. Strengthening the body’s muscles, and heart health can help you feel stronger physically and mentally. Regular exercise helps manage sleep levels effectively by relieving the stress and anxiety that follows the sudden shift in the lifestyle. A good night's sleep gives more energy to tackle the day positively.

Healthy mom healthy baby: Not only does regular moderate exercise give a healthy pregnancy, but it can also give the new baby a healthy start in life. Studies show that pregnant women who exercise during the pregnancy period have a much lower heart rate when they exercise. Those mothers who have a higher level of activity compared to those who don’t tend to actively manage their weight and their baby’s weight more effectively.

precautions to be taken during the period of pregnancy

⇨ The sudden changes in your body during the pregnancy period makes the joints in the body more vulnerable to injury and damage. Hence you need to be aware of jerky or high-impact movements that could strain the joints as part of your regular movments.

⇨ Avoid exercises that require jerking, bouncing, or high-impact movements in the body.

⇨ Avoid quick changes in the position of the body, such as getting up quickly, moving up and down the stairs, or bumpy rides which can make you feel uncomfortable.

⇨ Always keep in mind that the level of gravity changes as your stomach grows, making it easier to lose your balance and fall that could impact your stomach and the baby. Hence you need to take precautions accordingly in your daily lifestyle activities.

⇨ When you are pregnant, your body temperature also fluctuates during the period of pregnancy. Excessive levels of temperature both inside and outside the body can be harmful to your baby’s health.

⇨ Manage body temperature during your workouts and drink plenty of water especially during and after your workout sessions to keep the body adequately hydrated.

⇨ Avoid excessive temperatures during the pregnancy period by avoiding hot environmental conditions. Don’t work in a lot of sweat while exercising and exercise in moderate temperatures.

⇨ Make it a point to take in plenty of fluids before, during, and after a workout. Preferably avoid a bath with hot water.

⇨The ideal time would be to exercise early in the morning or late in the evening once the temperature has fallen during the day. Avoid exercise or reduce the amount of exercise on hot or humid days.

⇨ If you’re a sports enthusiast, this is bad news for you. While regular exercise is beneficial for the body during pregnancy, certain sports activities like contact sports pose higher risks during pregnancy as they increase the risk of falls and injury to the body.

⇨ Steer clear of contact sports like basketball, hockey, and soccer. They can be harmful your baby. Also avoid activities that increase the risk of falls and accidents, such as biking, roller skating, skiing, horseback riding.

In conclusion, choosing the right workout can help you maintain a healthy lifestyle during your pregnancy. Putting your health and your baby’s health first is the highest priority at this time and this can be achieved by incorporating an effective and secure exercise into your daily routine. .