How does exercise help you lose weight safely during pregnancy?


Weight gain is a natural part of pregnancy. Women who were overweight before becoming pregnant may worry about how this could affect their pregnancy and wonder whether it is safe to lose weight at this time. A BMI below 24.9 is classified as normal weight. A BMI below 29.9 is classified as overweight. A BMI of 30 or greater is classified as obese. Women with a normal weight BMI are suggested to gain 25 to 35 pounds during pregnancy, while women with an overweight BMI are recommended to gain 15 to 25 pounds, and women with a BMI of 30 or greater must gain 11 to 20 pounds.

For a healthy pregnancy, women need to get to their ideal weight beforehand. But for many women, this isn’t doable. While an exciting time, pregnancy can turn into a nightmare for those who are already obese. Because overweight women are at high risk of various health problems.

Fortunately, recent research says that losing weight while being pregnant may be possible for women who are already overweight or obese. On the other hand, losing weight is not recommended for those who have a healthy weight during pregnancy. However, consult your doctor if you feel you can benefit from losing weight.

lose weight safely during pregnancy

Exercises to try during pregnancy

Women who exercise regularly can keep their weight in check. To boost your fitness, try gentle workouts like –

  • Aerobics 
  • Swimming
  • Power-walking
  • Prenatal yoga
  • Indoor cycling

These will not only help you to burn calories but also lower the complications during pregnancy. But, perform these workouts under the guidance of your healthcare provider.   

Staying active during pregnancy has great benefits

Doing exercises offer many physical and emotional benefits. For example, exercising during your pregnancy can:

  • reduces your risk of pregnancy problems, such as gestational diabetes or high blood pressure.
  • Lowers the likelihood of common pregnancy complaints, aches, and pains.
  • Help you sleep better.
  • It enhances your mood and lowers anxiety.

If you don’t have a habit of exercising before your pregnancy, it is still safe to start a healthy pregnancy. Initially workout for 15 minutes, three times a week and gradually increase it to 30-minute sessions four days a week, or every day.                                  

Boost your pregnancy fitness with everyday activities

If you don’t interest in exercise, try to be more active as you go out about your day. Try these few ideas to stay active –

  • Walk instead of taking bus or car to local stores
  • Climb stairs rather than opting lift
  • Play with your older children
  • Do some gardening
  • Dance to your favorite music

Bottom line

Experts suggest not taking up running or high-impact activities during pregnancy, as it may be hard on your joints.  However, weight management is safer than any sign form of weight loss solution. 

Along with exercises, eat balanced meals in small portions and healthy snacks. Monitor your weight with your healthcare provider to ensure you’re on track.


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