Diabetes Management

Pregnant During the Covid-19 Pandemic? 5 Exercises You Must Do Everyday

July 2021

As a mom-to-be, your mind understandably races with a million questions. And the current pandemic has not done anything to allay those fears. Questions such as “Can it affect my unborn/newborn child?”, “Is it safe for me to be close to my baby once he/she is born?”, and many more.

So, to answer all your questions about COVID and pregnancy – here’s an article that can help with just that!

Question 1: Are pregnant women more prone to COVID-19 infection?

Answer: No, pregnant women are not at risk of catching COVID-19 or suffering more severe disease than other adults of the same age. However, due to the changes that occur in your bodies and immune systems during pregnancy, you’re more prone to be badly affected by certain respiratory infections. Therefore, it is important to take necessary precautions to protect yourself from against COVID-19.

Question 2: Can I pass the COVID-19 virus to my unborn child? Is my baby safe?

Answer: So far, there has been no evidence that the COVID-19 virus can be transmitted to your unborn child during pregnancy or childbirth. Research is currently underway to understand the impact of COVID-19 infection on pregnant women. Therefore it is best you speak to your antenatal care provider for specific indications on how to proceed with antenatal appointments and your delivery plan in case you succumb to COVID-19. However you should prepare yourself to avoid the worst case scenario.

Question 3: Should I exercise during my pregnancy and what can I do at home?

Answer: The pandemic has definitely restricted one’s ability to go out and get some fresh air, therefore it is important for you to find ways to get some way to exercise at home. Even a bare minimum of 3-5 minutes of physical activity including stretching or walking can improve blood circulation, reduces high blood pressure, aids in beating depression, delays the onset of dementia and improves the overall feeling of happiness and wellbeing.

So, to get you on the road to stay healthy, here are 5 simple exercises you can do at home:

  1. Kegel’s exercise: If you are in your second trimester you can do this by gently squeezing and relaxing your muscles around the genitals. It promotes pelvic strength and also helps you with easy delivery.
  2. Relaxed belly breathing: This deep breathing exercise works like a meditative exercise as you grow along with the little one resting in your belly. Take a deep breath in and out minimum 10 times, as it will help you calm down and is also a great technique to use during contractions and the whole child birth process.
  3. Weight training exercise: Try simple weight training exercises by doing a free weight regime involving simple hand and leg movements.
  4. Cat cow pose: It is a classic yoga pose and is often a favorite. It not only enhances mobility but also increases the strength of the back and abdomen. Plus it can be done anywhere in the house.
  5. Stretches: Regular exercise is essential for a healthy and happy pregnancy, and stretching is a great, gentle way to do so.Stretching works all the right muscles to help keep you feeling your best as your pregnancy progresses. Plus, you can do them while you’re watching TV or resting in bed. Stretching makes you more flexible and helps tone and relax your muscles, preparing your body for the rigors of childbirth. Daily stretching aids in the recovery of organ tone and placement after birth and helps prevent prolapse of the pelvic organs.

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