A pregnancy can be a physically and mentally draining experience for any mother. However, it is still important to stay active and exercise when you are pregnant. It offers numerous benefits beyond having less stressful checkups at your gynaecology clinic here in Singapore.
But what kinds of exercises can you do during your pregnancy? Let us break down the different workouts you can add to your routine.
How Does Exercising Benefit Pregnant Women?
First, we must understand why being active is good for expectant mothers:
Have you informed your Singapore gynaecology clinic that you want a vaginal birth? Exercising will help develop the stamina needed to deliver the child without complications.
Regular exercise helps relieve the stress and anxiety that pregnancy-induced hormonal imbalances cause. It also minimises your mood swings.
Strengthening your body makes you less likely to suffer from back pain.
Exercise is also good for managing your weight during and after the pregnancy.
What Exercises Can You Do While Pregnant?
The gynaecology clinic in Singapore will advise you on what exercises are most suitable for you based on what trimester you are in. Generally speaking, it is best to do low-impact exercises such as:
- Swimming
- Walking
- Tai Chi
- Yoga
- Pilates
Exercises to Avoid While Pregnant
You will want to avoid doing physical activities that can directly harm you or your child. Sports that make you prone to falling, bouncing, or physical contact are best avoided. These include:
- Football
- Several types of martial arts
- Volleyball
- Gymnastics
- Badminton or Tennis
- Cycling (unless on a stationary bike)
How Active Should You Be Per Trimester?
First Trimester
During the first trimester, it is usually alright to continue exercising as you normally would have before your pregnancy. Your gynaecologist will also recommend starting your pelvic floor exercises. These strengthen your pelvic muscles to improve your posture, reduce your risk of urinary incontinence, and ease the labour process.
Second Trimester
At this stage, consider switching to low-impact workouts if you have not done so yet. However, you can still consult your doctor if you feel confident doing exercises such as running. You should continue with your pelvic muscle exercises to further strengthen them.
Third Trimester
As your due date approaches, you should be gentler on your body and reduce the intensity of your workouts as advised by the gynae. It is alright to stop exercising altogether if you no longer feel comfortable.
How to Stay Safe While Exercising
If you are new to exercising, start slowly so you do not overexert yourself.
Remember that the aim of exercising during your pregnancy is to stay fit. You are not working on losing weight, so do not worry yourself too much if you gain a few kilos.
Do your exercises in an air-conditioned or well-ventilated room to avoid overheating. High temperatures can lead to complications for your baby. If you exercise outdoors, do so only when it is not too hot.
You should also drink plenty of water to stay hydrated and keep your body cool.
Know your limits. A pregnant body is a delicate one, so stop exercising if you experience problems such as:
- You feel dizzy and short of breath
- You have sudden difficulties walking
- You are overheating
Exercise Moderately: You and Your Child's Safety Come First
Before you start exercising, be sure to visit your gynaecology clinic here in Singapore and consult your doctor. They will determine the exercises that will benefit you most based on your overall health.
Physical fitness can certainly help make deliveries easier and improve your recovery after the pregnancy. However, your health and your child's is always the top priority. Make the most of this milestone in your life, but remember not to overwork yourself.
https://www.tommys.org/pregnancy-information/im-pregnant/being-healthy/exercise
