The role of physical exercises for a healthy mother during pregnancy

Pregnancy is that dynamic phase of life in women with physical, emotional, as well as hormonal change. An energetic lifestyle should now be all that matters to women, and what can keep a mother healthy alongside her foetus better than an active regime is a debateable question only a few know. Exercise when taken in appropriate, safe levels helps pregnant women enormously—on multiple levels both before and, significantly, throughout and even at labour and childbirth too.


Benefits of Exercise During Pregnancy
Regular physical activity during pregnancy can help reduce common discomforts such as backaches, constipation, bloating, and swelling. It improves posture, boosts mood, and promotes better sleep. More importantly, exercise enhances cardiovascular health and muscular strength, which are crucial for enduring the demands of pregnancy and childbirth. Additionally, physically active mothers are at a lower risk of developing gestational diabetes, preeclampsia, and excessive weight gain.


Types of Safe Exercises
All exercise is not healthy during pregnancy and hence it becomes essential to have low-impact, moderate levels of activity. Walking, swimming, prenatal yoga, and stationary cycling are also widely suggested. These exercises are helpful in stimulating circulation, supporting joint health, and reducing injury risk. The strength training on light weights will also be effective if done along with proper form and under monitoring.


Precautions and Guidelines
Prior to initiating or continuing an exercise program during pregnancy, it is necessary to see a healthcare provider. Every pregnancy is different, and conditions like placenta previa or a preterm labor history may necessitate activity adjustment. Pregnant women must avoid high-risk sports, contact sports, or exercises lying flat on the back after the first trimester. Hydration, proper attire, and being attuned to the body's cues are important to exercising safely.


Positive Impact on Labor and Postpartum Recovery
The women who have a healthy and active lifestyle while pregnant tend to have shorter labor, lower usage of medical procedures, and shorter recovery post-birth. Physical exercise strengthens muscles in the pelvic floor, and these muscles play an important part in delivery as well as postpartum recovery. Additionally, being physically fit while pregnant will also facilitate faster return to the pre-pregnancy fitness status for the mother after birth.


Including physical exercise in daily life during pregnancy goes a long way toward a healthier, more comfortable pregnancy experience for pregnant women. Exercise, with proper precautions and assistance, can enable women to walk through pregnancy with strength, confidence, and resilience.


Authored by: Dr. Shweta Mendiratta
Clinical Associate Director- Obstetrics and Gynaecology
Marengo Asia Hospital