You already know that exercise is good for you, but it’s especially beneficial when you are pregnant.
It’s such an essential part of a healthy pregnancy that even the American College of Obstetricians and Gynecologists recommends at least 20 to 30 minutes of moderate-intensity antenatal exercises on most days of the week, says Dr. Bijal Gandhi, antenatal physiotherapist and fitness expert at Vama Wellness Center for Women.
Benefits of antenatal exercises in Your Pregnancy
1. Boost your energy
Regular exercise during pregnancy can help you get through your daily tasks more easily. Exercise strengthens your cardiovascular system, and with strong, toned muscles, you don’t need to put in as much effort to engage in any activity.
2. Help you sleep better
As your pregnancy progresses, finding a comfortable sleeping position can be a real challenge. But exercise can tire you out enough to lull you into a more restful sleep.
3. Lower risk of pregnancy-related complications
Studies suggest that exercising during pregnancy can lower the risk of developing gestational diabetes and preeclampsia.
4. Reduce pregnancy discomfort
Regular exercise strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Doing stretches and yoga ease back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles.
5. Prepare for childbirth
The better shape you’re in, the stronger you’ll become at a time for labor and delivery. Giving birth to a baby is the same as running a marathon. Because both require tremendous stamina, determination, and focus.
A recent small study found that women participating in a conditioning program three times a week throughout pregnancy progressed through the first stage of labor more quickly than the others.
6. Reduce stress and lift your spirits
Being pregnant can be stressful for some women and can lead to vulnerable mood swings. One study found that exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.
7. Get your body back faster after childbirth
When you’ve maintained your strength and muscle tone through your pregnancy, your body will have an easier time bouncing back after you give birth. You’re also less likely to put on excess weight if you exercise during your pregnancy.
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