Exercising during pregnancy is important for good physical and mental health. So don’t let winter stop you. Here are some safe winter exercises for pregnancy that you can do.
Pregnant or not, working out in the winter is probably the last thing on everyone’s mind. Cold days and long nights make it hard to even get out of bed. However, it is worth thinking about the health benefits and moving. Exercising in cold weather is not only good for your physical health, but also for your mental health. For pregnant women, it can also be a way to prevent gestational diabetes. As long as your pregnancy is going well, you can exercise without worrying about complications. However, it does not hurt to consult with your doctor once. Once you know you can exercise, you should try these winter pregnancy exercises to stay in shape.
Why is exercise important for pregnant women?
Exercising is important 365 days a year, but it can also be beneficial for expectant women. Here are the benefits of exercise for pregnancy:
- Improves physical health: “Regular exercise strengthens muscles, reduces back pain and improves posture, which is essential during pregnancy,” says fitness expert Yash Agarwal.
- Improves mental health: Physical activity increases endorphin levels, reducing stress, anxiety and depression. A 2015 analysis published in the journal Sports Health found that perinatal depression can be prevented with exercise.
- Easier childbirth: “Strengthened core and pelvic muscles contribute to a smoother delivery and shorter recovery time,” says the expert.
- Helps manage weight: Exercise helps manage weight during pregnancy. A 2023 study published in the American Journal of Obstetrics and Gynecology MFM found a link between physical activity and a reduced risk of overweight and obesity in pregnant women.
- Better blood circulation: “Exercise reduces swelling and leg cramps by improving blood flow,” says an expert.
- Prevention of gestational diabetes: This is a type of diabetes that occurs only during pregnancy. According to the American College of Obstetricians and Gynecologists, exercise can reduce the risk of gestational diabetes. “Exercise helps regulate blood sugar, which is important for preventing gestational diabetes,” says Agarwal.
Winter Pregnancy Exercise: The Must-Do Moves
1. Indoor walks
- In winter, you can take a walk in the fresh air. But indoor walking is one of the best winter exercises for pregnancy because you don’t have to worry about cold weather or slippery ground while you’re exercising. Start by warming up by walking at a slow pace on your home treadmill for five minutes.
- Gradually increase your speed to a brisk pace while maintaining a steady rhythm.
- Swing your arms naturally for balance.
- Walk for 20 to 30 minutes, then cool down by slowing down for five minutes.
2. Squats
- To do pregnancy squats, stand with your feet shoulder-width apart and your hands on your hips.
- Slowly lower your hips as if lowering your body to sit on a chair.
- Keep your back straight, knees well aligned over your toes.
- When your thighs are parallel to the ground, stop and then slowly rise up.
- “Do 10 to 12 reps in 2 sets,” says Agarwal.
3. Pelvic tilts
- Lie on your back or stand against a wall with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and rest your back on the floor.
- Tilt your pelvis up slightly.
- Hold for 5 seconds, then relax.
- Repeat the steps 10 to 15 times.
4. Kegel exercise
- Sit, stand or lie down according to your comfort level.
- Tighten the pelvic floor muscles that you use to stop urination.
- Hold the contraction for four to five seconds, then relax for a few seconds.
- “Repeat 10 to 15 times. Perform Kegel exercises three times a day,” says the specialist.
5. Leg lifts lying on the side
- To perform side leg raises, lie on your side with your head on your hand.
- Make sure the bottom leg is bent and the top leg is straight.
- Raise your top leg to about 45 degrees, then slowly lower it.
- Do 10 reps, then switch sides.
6. Exercise with the ball while sitting
- Sit on a stability ball with your feet flat on the floor.
- Gently bounce or roll from side to side to improve core strength and balance.
- Add arm movements, such as raising your arms above your head or spreading them out to the sides.
- One of the best winter exercises for pregnancy: Do seated ball exercises for 10-15 minutes.
7. Lifts of arms and shoulders with light weights
- Sit or stand with dumbbells in each hand (1 to 2 kg).
- Perform shrugs, spreading your arms out to the sides to shoulder height.
- Do 10 to 12 repetitions in 2-3 sets.
8. Side steps
- To perform this low-impact aerobic exercise, warm up with a light march or tap.
- Take a step with your right foot to the side.
- Move your left leg toward your right.
- Maintain a moderate intensity for 15 minutes.
9. Stationary bicycle
- Before doing one of the best winter exercises for pregnancy, adjust the height of your bike seat to ensure proper posture.
- Begin pedaling at a slow pace to warm up for five minutes.
- Gradually increase the resistance or speed over 15-20 minutes.
- Cool down by pedaling slowly for five minutes.
When to do winter gymnastics for pregnancy?
You can exercise regularly if you are healthy and the pregnancy is going well. According to the American College of Obstetricians and Gynecologists, exercise does not increase the risk of miscarriage, early labor, or low birth weight. However, it is important to discuss winter pregnancy exercises with your gynecologist.
Keep the trimester in mind when choosing winter exercise for pregnancy:
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- The first trimester: “Focus on low-impact exercises like walking and Kegels to build a base,” says the expert.
- The second trimester: Include strength-building exercises like squats when energy levels are up.
- The third trimester: Stick to low-impact exercises to maintain flexibility and prepare for labor.
“Stop doing winter pregnancy exercises if you feel dizzy, breast pain, vaginal bleeding or painful contractions,” says the expert.
Precautions while doing winter exercise for pregnancy
- Stay warm by wearing layers and keeping the exercise area warm.
- Drink water before, during and after winter exercise for pregnancy.
- Practice indoors to avoid slippery floors and falls.
- “Avoid overexertion when doing winter pregnancy exercises; keep your heart rate below 140 beats per minute,” says the specialist.
- After the first trimester, avoid winter pregnancy exercises on your back to prevent reduced blood flow.
Get moving and do some winter pregnancy exercise to stay healthy. However, listen to your body and stop if you feel pain, fatigue or discomfort. Get your doctor’s approval before starting or continuing an exercise regimen.
