Unless you’re dealing with significant complications, remaining sedentary won’t offer much benefit. In reality, being pregnant presents a favorable opportunity to engage in exercise – especially if you haven’t been active for some time (1^✔ ✔Trusted Source
How to Exercise Safely if You’re Pregnant

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What Advantages does Exercise offer During Pregnancy?

Regular physical activity can help your body adjust to the changes that come with pregnancy.
Exercise alleviates pregnancy associated issues like,

• 
  Constipation
• Bloating
• Swelling
• Back discomfort

It also enhances mood, posture, muscle tone, strength, and endurance.

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Furthermore, exercise might improve your sleep quality. Additionally, engaging in physical activity can have positive effects on the baby and might even prevent or manage gestational diabetes.

Overall, maintaining a regular exercise routine during pregnancy keeps you in good physical shape, boosts your energy levels, and equips you to better handle the process of labor. It also helps your body to prepare for labor and delivery.

Exercise is a great way to shed off those postpartum weight effectively.

What types of Exercise are Recommended?

Exercise that promotes cardiovascular fitness is beneficial. Stay well-hydrated by drinking plenty of fluids. Activities which can be undertaken are safely are,

Note: It’s important to pay attention to your body’s signals and never overdo it!

‘Kegel exercises’ are also recommended to strengthen the pelvic floor muscles, which provide support to the uterus, bladder, small intestine, and rectum. These exercises can be done discreetly at almost any time. Tighten the pelvic floor muscles for around five seconds, then release, and repeat; aim for around 50 repetitions per day.



Is it Acceptable to Start Exercising if I’m Not Accustomed to Regular Physical Activity?



Absolutely. It’s never too late to start.

Remember to stay hydrated by drinking enough water, wear comfortable and loose-fitting clothing, and ensure you have proper support from a well-fitting bra.

Keep yourself cool, take breaks, and discontinue exercise if you start to feel overly hot. Always be attentive to your body’s cues.



Are there any Exercises I Should Steer Clear of?


Avoid engaging in contact sports and activities with a high risk of falling.

Hot yoga, downhill skiing, hockey, basketball, soccer, wrestling, combat sports, scuba diving, gymnastics, water skiing, and horseback riding should also be avoided.

While using free weights is possible, there’s a potential risk of impact on the abdomen. Opting for resistance bands might be a safer choice. Moreover, after the first trimester, it’s advisable to avoid exercises that require a strong sense of balance.


How much Exercise is Recommended?


Depending on your existing fitness level, consider these guidelines:

• 
  If you’ve been inactive for a while, start with as little as five minutes of physical activity per day. Gradually increase the duration to 10 minutes, 15 minutes, and so forth, until you’re achieving at least 30 minutes per day
• If you were physically active before becoming pregnant, you can likely continue your previous exercise routine as long as you’re comfortable and your healthcare provider approves

What Precautions Should I Take?


Proper guidance from trained professionals is advised before engaging in strenuous physical activity.

Hormonal changes during pregnancy can lead to increased joint flexibility due to relaxed ligaments, making your joints more susceptible to injury. Additionally, the extra weight alters your center of gravity, placing added stress on muscles, joints, and the back.

Stop exercise immediately if you experience these symptoms,

• 
  Vaginal bleeding
• Dizziness
• Chest pain
• Fluid leakage from the vagina


In such cases, it’s important to contact your healthcare provider promptly.

Reference :

1. How to Exercise Safely if You’re Pregnant – (https:health.clevelandclinic.org/pregnancy-safe-workouts/)

Source: Medindia