Having a baby? Congratulations! Whether you’re in your first, second, or third trimester – the challenges and joys of carrying your little one are unique to you. Every pregnancy journey is different and every mother each has their own set of challenges. From reading pregnancy books to consulting your doctor, it’s only natural that you would seek every piece of information and advice out there to help you navigate through the pregnancy journey, making it a little smoother.
From planning diets to taking multivitamins, there are many aspects in your pregnancy plan that you may have a number of questions about. One of them may be surrounding the kind of exercises you can and should take part in to keep your body moving and strong. Like most pregnancy-related questions, it’s best that you consult your doctor along the way to ensure that your activities are medically sound and cleared for practice.
That said, every couple is encouraged to incorporate mild to moderate exercise routines into everyday living for a stronger and healthier pregnancy. For the most part, exercising during pregnancy is a positive for both mother and baby.
Well-established and experienced in both corporate and individual insurance policies, the Expat Insurance team is here to help you with any questions you may have. From life to maternity insurance, we cover every need of yours.
What exercises can I do?
It’s always recommended that expectant mothers keep an active lifestyle throughout their pregnancies, unless advised otherwise by their doctors. Depending on the trimester you’re at, the type and rigour of your workouts may differ.
From helping you manage the demands of labour to preparing you for childbirth, the benefits of incorporating some form of exercise into your daily routine are aplenty. It regulates posture, improves your breathing by opening up airways, reducing swelling, and strengthening your legs.
So, what kind of exercises are good for you?
- Brisk walking: A good way of getting your heart rate up, brisk walking for 30 to 60 minutes daily can keep your heart and lungs healthy during pregnancy. It also improves your mood throughout the day and helps with weight loss post-pregnancy.
- Modified yoga or pilates: Yoga and pilates are very adaptable physical exercises for anyone, encouraging any and every body to participate. Great at building core strength, pilates can ease pregnancy growing aches and pains. It is also extremely effective as the form just needs to be adjusted to your body for it to work well.
- Stationary cycling: For mothers-to-be with uncomplicated pregnancies, stationary cycling is another wonderful way to keep that heart rate up for a period of time. Like brisk walking, this gets your blood pumping and keeps your mood regulated throughout the day.
- Swimming and other water workouts: Swimming reduces risk of overheating, falling, and lightens the load of the mother in the water. By strengthening core and back muscles, swimming can relieve the back pains commonly associated with pregnancy.
Get into the habit of working out regularly with your partner. After consulting with your gynaecologist, you should be able to incorporate some of these workouts into your daily routine, keeping you energised and strong for the duration of your pregnancy.
What exercises should I avoid during pregnancy?
Although moderate exercise is recommended for expectant mothers, there are some types of exercises that are meant to be avoided. Most of these exercises are ones that put you at a higher risk of injury. Examples include contact sports, skydiving, scuba diving, fall-prone activities (climbing), hot yoga (overheating).
If you’re exercising during your pregnancy and experience any of the following symptoms, it’s recommended that you stop the activity all together and consult a doctor as soon as possible.
- Bleeding from the vagina
- Muscle weakness
- Feeling faint
- Calf pain or swelling
- Shortness of breath
Supporting mothers with maternity insurance in Singapore
Not only does maternity insurance protect both mother and baby from pre to post pregnancy, it pays forward in terms of insuring your baby’s future medical insurance needs. Maternity insurance can go a long way in shielding you from the brunt of unexpected financial strains.
Hospitals in Singapore are known for a high quality of healthcare but they also run high on medical bills. Maternity insurance here for expats can benefit couples with financial security, reducing the risk of unnecessary strains. Get the support you need from our team today.