Antenatal exercises can help reduce back pain, prevent excessive weight gain, make labour easier and help to recover faster after childbirth.
Antenatal exercises depend on an individual’s pre-pregnancy level of fitness. On an average, women should walk for 30-45 minutes every day and do 20-30 minutes of specifically designed antenatal exercises.
Pregnancy Exercises for Normal Delivery:
Walking for 30-45 minutes is one of the safest exercises for pregnant women. Make sure to wear comfortable shoes and loose fitting clothes for easy movement.
Walk at a conversational pace –aim to walk briskly but at a level that you can still comfortably talk to someone next to you.
If you have access to a pool, Try swimming or water aerobics. Water exercises will help relieve the pressure on your back.
You can also attend an antenatal yoga class that will help you stay flexible and reduce stress through various poses and breathing exercises.
For further details, contact your Gynecologist Dr P Rajalakshmi, MD(OG).
