The role of physical exercises for a healthy mother during pregnancy
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.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Secure Your Child's Future with Strong English Fluency
Planet Spark
Learn More
Undo
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
Exercise during pregnancy may save kids from health problems as adults, says study
One step to a healthier you—join Times Health+ Yoga and feel the change
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
2 hours ago
- Time of India
Govt orders probe after 6 patients die in Koraput hospital
1 2 Koraput: State govt on Wednesday ordered an inquiry after six patients died at Saheed Laxman Nayak Medical College and Hospital (SLNMCH) in Koraput on Tuesday night and early on Wednesday. Shukra Majhi (45), Rukmani Penthia (47), Phulamati Majhi (50), Bati Khara (40) and Bhagaban Parija (36) died between 10 pm and 11 pm. Four deaths occurred in the intensive care unit (ICU), while Parija passed away in the general surgery ward. Jagannath Pujari (29), who was being treated for head injury, died at 3:33 am. All victims except Phulamati, who was from Kalahandi district, were residents of Koraput district. The deaths sparked outrage, with relatives alleging medical negligence. "My cousin was recovering after surgery in the ICU but died shortly after receiving an injection. We suspect he was administered the wrong one," claimed a relative of Parija. Grieving families and locals staged protest on the hospital premises, demanding strict action against those responsible for the deaths. SLNMCH superintendent Susanta Sahu denied allegations of negligence. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Switch to UnionBank Rewards Card UnionBank Credit Card Apply Now Undo "It's a tragic coincidence, but there was no lapse in treatment or use of expired drugs," he said. He said all patients were critically ill — one had stage IV cervical cancer, two had sustained stabbing injuries, one had a liver ailment, and another was battling septicaemia. The hospital has initiated an internal review examining medical records and administered drugs. Koraput collector Keerthi Vasan V said preliminary investigations found no evidence of medical negligence, though a full inquiry is pending. A high-level probe team, comprising senior experts from SCB Medical College, Cuttack, and MKCG Medical College, Berhampur, has been formed to investigate the incident. The team is expected to submit its findings within 48 hours after visiting the Koraput hospital on Thursday. Police forces were deployed at the hospital to maintain order as protests intensified. The bodies have been sent for post-mortem to determine the exact causes of death. Congress member and former MLA Nimai Sarkar alleged, "Such incidents are common at Koraput medical college. Tribal people from remote areas are being neglected, and medical services have completely collapsed." BJP's Koraput MLA Raghuram Machha assured that a thorough investigation would be conducted. "Two professors from Cuttack and three from MKCG Medical College will investigate the deaths. Anyone found guilty will not be spared," he said, emphasising the state govt's commitment to quality healthcare in tribal regions. The health department has promised stringent action against those found responsible based on the investigation report, expected by Thursday evening. The district administration has provided financial assistance of Rs 10,000 from district Red Cross Fund to the bereaved families of Rukmani, Parija and Pujari. "Details of other three deceased patients have been sought so that their families could be provided financial assistance," said Subrat Sahu, district emergency officer, Koraput.
Time of India
2 hours ago
- Time of India
Mayo sends 2 Covid samples to Neeri for genome sequencing
1 2 Nagpur: Days after two patients with comorbidities died at a private and a govt hospital recently, Indira Gandhi Government Medical College and Hospital (IGGMCH) forwarded samples of two Covid patients for genome sequencing to Neeri lab on Wednesday. IGGMCH officials said these samples belong to their employees who tested positive and have recovered. No new Covid case was reported on Tuesday and the city now has only two active Covid patients who are under home isolation. The NMC too is likely to send samples of the two recent Covid victims for genome sequencing. NMC medical officer (health) Dr Deepak Selokar told TOI that all health workers have been kept on alert and testing would be scaled up if needed. "Samples of influenza-like illness (ILI) patients are collected and sent to medical colleges for testing. But currently there is no surge of ILI patients. We had just 10 Covid cases in May and two active patients at present," he said. Dr Selokar added that the deceased patients had underlying health conditions, yet it was decided to consider such mortalities as Covid deaths if the tests are positive. "One of the patients' samples was taken on the day he died at GMCH. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Esta nueva alarma con cámara es casi regalada en San Nicolás De Los Arroyos (ver precio) Verisure Undo The other patient, a woman, had diabetes and renal failure. She started showing symptoms of respiratory infection, and hence her sample was taken, which tested positive. Accordingly, we updated the deaths on the Integrated Disease Surveillance Programme (IDSP) portal," he said. Dr Sunita Sharma, Director General of Health Services, held a review meeting with representatives of Disaster Management Cell, Emergency Management Response Cell, National Centre for Disease Control, Indian Council of Medical Research, IDSP, and Central Government Hospitals in Delhi, along with representatives from all states and UTs, to evaluate the current Covid-19 situation and preparedness measures. The participants concurred that most cases are mild and managed under home care. Forty-four Covid deaths have been reported since January this year primarily among individuals with pre-existing illnesses. State and district surveillance units under IDSP are closely monitoring ILI and severe acute respiratory illness (SARI) patients. Testing is recommended for all hospitalised SARI cases and 5% of ILI cases as per guidelines. Positive SARI samples are sent for whole genome sequencing through the ICMR-VRDL network.
Time of India
3 hours ago
- Time of India
5 easy and effective workouts to stop smoking
As a medical oncologist, I've witnessed the life-altering consequences of tobacco. Tobacco in various forms is directly linked to at least 16 types of cancer. This year's theme for World Tobacco Day, a day observed to raise awareness around the damaging effect of tobacco— 'Unmasking the Appeal: Exposing Industry Tactics on Tobacco and Nicotine Products' throws light on how tobacco and nicotine companies continue to market addictive products, especially to young people, glamorizing their use while downplaying the devastating health consequences. The idea is to unmask these and advocate policy changes. Quitting smoking, at any age, significantly reduces the cancer risk, improves both life expectancy and quality of life. While nicotine replacement therapy, medications, and counseling are essential tools, exercise is a strong but underutilized method of tobacco cessation. Physical activity is a good distractor, suppresses cravings, alleviates withdrawal symptoms, improves mood, and assists with the stress commonly related to quitting. First consult your physician and evaluate your baseline physical fitness And then embark on this journey. Here are 5 simple and effective activities anyone can add to their routine to help quit smoking. 1. Walking and aerobic exercises One of the simplest and most convenient types of exercise, walking benefits immediately anyone attempting to quit. Even a 15-minute brisk walk boosts mood and helps with reducing craving. Systematic aerobic exercise such as cycling, jogging, swimming, and dancing also raises heart rate, releases endorphins and offers a healthy substitute for tobacco consumption. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like People Born 1940-1975 With No Life Insurance Could Be Eligible For This Reassured Get Quote Undo How to begin: Strive for 10000 steps per day or a minimum of 20-30 minutes of moderate aerobic exercise, three to five times a week. Select fun activities — whether it's a walk in your apartment complex, cycling with friends, or dancing at home with your favourite music. 2. Breathing exercises and yoga Tobacco consumption impacts lung function and increases stress. Yoga asanas and exercises such as pranayama diminishes anxiety, and slowly increases lung capacity as the body repairs itself from tobacco injury. How to start: Practice deep, slow breathing for 5 minutes each morning. Inhale in one nostril and exhale in the other. Supplement this with basic yoga stretches and movements that enhance flexibility and aid relaxation. 3. Stretching and flexibility routines Nicotine withdrawal typically causes restlessness and irritability. Stretching exercises loosen up tight muscles, increase flexibility and reduces muscle stiffness. Stretching on a regular basis conditions the body for other exercise and activities and induces a general feeling of well-being. How to begin: Add a 5-10 minute stretching session to your morning or evening routine. Pay special attention to gentle neck rolls, shoulder stretches, hamstring stretches, and easy spinal twists. Not only does this release tension, but it also distracts the mind from cravings. 4. Resistance and strength training Strength-building exercises such as squats, push-ups, lunges, and planks (slowly increase as per tolerability) provide physical and psychological advantages for quitting smoking. They tend to enhance muscle tone, posture, and metabolism. How to begin: Start with bodyweight exercises for 10-15 minutes, two or three times a week with light weights or resistance bands for extra challenge. 5. Music therapy and active breaks Music has a therapeutic impact, decreasing stress and improving mood — two of the biggest obstacles for individuals attempting to quit. Pair music with movement by dancing, walking, or light stretching to divert attention from cravings and improve your mood. Reducing sedentary behavior also plays an important role in sustaining motivation and energy levels throughout the quitting process. How to begin: Make a playlist of energetic or relaxing songs. Move freely for 10–15 minutes, walk during listening time to your favourite songs, or employ music as accompaniment to breathing exercises. Take breaks to stand, stretch, or go for a short walk every 30 minutes to offset extended periods of sitting, which tend to induce cravings due to boredom. How exercise helps Exercise raises dopamine, serotonin, and endorphins — the same 'feel-good' drugs that nicotine briefly triggers. This can ease withdrawal symptoms and suppress the need to smoke. Exercise also enhances sleep, supports weight control (another issue for people quitting), improves lung capacity, and encourages emotional strength. Stopping smoking is one of the single most significant health choices you can make. While it's not easy, fun types of exercise can make the process smoother, enhance your health, and give you a feeling of well being. This World No Tobacco Day, make a positive step towards improved health. Pick an activity you like, put on your favourite music, and dance your way to a healthier, smoke-free life and free of cancer! Prof. S, Senior Consultant Medical Oncologist and academic advisor, Apollo Hospitals, Bangalore One step to a healthier you—join Times Health+ Yoga and feel the change
