In pregnancy, exercise lowers one's risk for a range of pregnancy complications, improves a woman's overall health and helps with postpartum recovery. Studies showed physical inactivity during pregnancy can cause maternal obesity and creates a higher risk for preterm birth, emergency cesarean delivery and preeclampsia.
For most pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week. Walking is a great exercise for beginners. It provides moderate aerobic conditioning with minimal stress on your joints.
How much exercise do you need during pregnancy? Healthy pregnant women need at least 2½ hours of moderate-intensity aerobic activity each week. Aerobic activities make you breathe faster and deeply and make your heart beat faster. Moderate-intensity means you're active enough to sweat and increase your heart rate.
For the mother, evidence is strong that walking during pregnancy, particularly at a brisk pace, decreases the risk for several complications, including gestational diabetes mellitus (GDM),20 preeclampsia,21 and excessive gestational weight gain.
From our experience, it is recommended that pregnant women walk approximately 3000 - 4000 steps per day, which is around a mile and a half, and that this should be walked every other day through-out pregnancy, as your body allows.
A brisk, mile-long walk (1.6 kilometres) three times a week can help keep you feeling fit.
Even in your third trimester of pregnancy, bending is still considered safe for your baby. You'll probably find it becomes increasingly difficult for you, though, if not impossible. Apart from your extra body weight, the size of your belly is increasing.
But it's important to be aware of symptoms of overexertion in pregnancy and make sure you aren't overdoing it. Overheating is one risk, and symptoms like dizziness, a headache, or chest pain while working out can signal a health problem or pregnancy complication.
Since the second and third trimesters are both around 13 weeks, you'd expect to gain the same amount in each one. However, for many women, weight gain slows or stops in the last month. Because of this, most women gain the most weight during their second trimester of pregnancy.
Many women find that 34-36 weeks of pregnancy is an ideal time to start parental leave. So, if you want to start parental leave at 36 weeks, you need to tell your employer about your plans by the time you're 26 weeks pregnant.
Second Trimester Walking Workout (13-25 Weeks)
During what's sometimes referred to as the "honeymoon" trimester, energy starts to increase and morning sickness starts to fade for many people, making the second trimester the perfect time to exercise.
Experts agree these exercises are safest for pregnant women: Walking—Brisk walking gives a total body workout and is easy on the joints and muscles. Swimming and water workouts—Water workouts use many of the body's muscles. The water supports your weight so you avoid injury and muscle strain.
Mopping, washing clothes, cleaning the floor and other chores which requires you to bend is not recommended during pregnancy. Pregnancy weight gain can cause a marginal shift in the body's centre of gravity and bending during this time can be risky for the sciatic nerve (runs from the lower back to the leg).
If you are pregnant and working, you may want to reduce or avoid: Stooping, bending, or squatting often. Lifting heavy objects from the floor or any location that requires you to bend or reach. Lifting overhead or reaching.
It's not ideal to move furniture or other heavy objects while you're pregnant. Studies of pregnant women at work have shown that lifting heavy objects can increase the risk of miscarriage and preterm birth.
First Trimester (0 to 13 Weeks)
The first trimester is the most crucial to your baby's development. During this period, your baby's body structure and organ systems develop. Most miscarriages and birth defects occur during this period. Your body also undergoes major changes during the first trimester.
Drugs, alcohol and cigarettes– All three of these bad habits have proven to cause birth defects, developmental impairment and health issues for baby and mom. Even partaking in alcohol just once can have dire consequences.
Taking walks during active labor (breaking for contractions) can help ease the intensity of labor and can help keep your labor progressing by moving your pelvic bones, which helps position baby appropriately for (potentially) a shorter and easier overall birth.
Pregnant women can consider climbing stairs. However, it should not be done regularly and those with a history of miscarriage or threatened preterm birth need to minimize it to ensure health. If you want to be active, you can do yoga exercises for pregnant women.
Doctors recommend 150 minutes of moderate exercise each week in pregnancy . Brisk walking, or walking up a hill, counts as moderate exercise. You should be able to hold a conversation, but not without a little effort . Spread out your walking sessions through the week, so you could do 30 minutes five days a week.