Anushka Sharma's pregnancy journey
Anushka Sharma is undoubtedly one of the fittest Bollywood actresses, who has always vouched for the benefits of healthy eating and exercising. Even now in her third trimester of pregnancy, the actress is making every effort to stay fit and her recent Instagram post is proof of that. The 32-year-old actress keeps sharing glimpses of her pregnancy journey with her fans. In a recent post, the mom-to-be shared a throwback picture where she can be seen performing Shirshasana or headstand with the help of her husband. The actress who has always been a fan of yoga wrote that she has been doing Shirshasana for many years and even during pregnancy she continued with it under proper guidance and support.
How important it is to exercise when you are pregnant?
It is a misconception that women should not spend much time in any physical activity during pregnancy. But truth be told, exercising daily when expecting can provide relief from symptoms like backaches, swollen ankle and also help you sleep peacefully at night. Moreover, it can help in quick postpartum recovery. Involving some kind of physical activity does not only benefit the expecting mother but is also beneficial for the baby. The baby may enjoy a fitter heart, lower BMI, and a boost in brain health. Exercising during pregnancy is absolutely safe as long as you are taking professional advice before trying any new workout routine and following pregnancy-specific modifications.
How much exercise should one do?
As per the American College of Obstetricians and Gynecologists (ACOG), an expecting mother should perform moderate exercise for at least 30 minutes or more, most days of the week. Your exercise routine need not be lengthy. If you are not able to do 30 minutes of physical activity in one go then even 10-minute moderate level of exercising, yoga or walk can help. Those who were performing vigorous activities, such as running before becoming pregnant can continue with their routine after checking with their doctor.
Exercises that pregnant women must not do
Most exercises are safe to perform during pregnancy as long as you are cautious and not overdoing it. Swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics are some best forms of physical activity for an expecting mother. These activities benefit your entire body and the risk of injury is quite low. Moreover, you can continue doing it till your last week of pregnancy.
However, there are some particular physical activities that you must avoid for you and your baby's safety.
Avoid lying flat on your back after the 4th month of pregnancy because the weight of your baby bump puts pressure on the big blood vessels. This can make you faint and reduce blood flow to your baby.
Sports in which there is a risk of injury or getting hurt such as kickboxing, squash, tennis, football and hockey should also be avoided. Even activities like horse riding and gymnastics are not safe during this time.
Physical activities in which change in pressure and altitude is common like scuba-diving and exercising at height can make you sick.
High impact exercises which involve lots of twisting and turning may also be risking during pregnancy and may cause joint discomfort.
Workout in which the body's core temperature goes higher can be unsafe for the baby. So, it is best to perform them in moderation and keep yourself hydrated all along.
Who should not exercise during pregnancy?
In general, light physical activity is recommended for every pregnant woman. It provides relief from pregnancy symptoms and helps to boost your mood. Only when suffering from certain medical problems like asthma, heart disease, or diabetes, pregnant women may be advised to take extra precautions. In case of bleeding, low placenta, recurrent miscarriage, weak cervix and history of early labour, the doctor may advise taking rest.
How to exercise safely during pregnancy
Start with a 5-minute warm-up and stretching session and at the end cool down properly with slower exercises and gentle stretching. Here are a few other things that you must keep in mind while exercising.
Wear loose and comfortable clothes.
Avoid vigorous exercise in hot or humid weather
Drink lots of water before, during, and after exercise to stay hydrated
When to stop exercising
You have to be very cautious while exercising, especially in your third trimester. Engage in any kind of physical activity under expert guidance. Moreover, if you see any of these signs then stop exercising and consult your doctor immediately.
Chest pain
Breathlessness
Dizziness, feeling faint or headache
Muscle weakness
Calf pain or swelling
Sudden swelling of the ankles, hands or face
Vaginal bleeding
Nausea and vomiting
Reduced movement of your baby