15 october 2024 : Lifting weights during pregnancy is often misunderstood and regarded with unnecessary fear, as many women believe it is unsafe. However, health experts emphasize that it can be both beneficial and safe when done correctly. Engaging in weightlifting helps maintain muscular strength, control excessive weight gain, and overall enhances well-being.
In an interview with HT Lifestyle, Dr. Sindhu Bhargavi, an Obstetrician and Gynaecologist at Apollo Cradle and Children’s Hospital in Chennai, outlined key dos and don’ts for exercising during pregnancy:
- Choose Appropriate Weights:
Use weights that are manageable to avoid straining your body. Stick to lighter weights to prevent overloading your muscles and joints. - Avoid Overexertion:
Stop exercising immediately if you feel tired, dizzy, or short of breath, and take a rest. - Focus on Proper Form:
Maintaining good technique is crucial to prevent injuries. Adjust your form as your body changes to keep your exercises safe.
Dr. Alok Rai, Senior Consultant in Pre and Post Surgical, Ergonomics, and Sports Rehab at Apollo Spectra Hospital in Bangalore, addressed common misconceptions:
- Heavy Workouts Cause Miscarriage:
There is no solid evidence to support that weightlifting leads to miscarriage. Moderate weightlifting can improve posture, alleviate back pain, and enhance overall well-being. It’s advisable to work with a trainer experienced in prenatal fitness. - Pregnant Women Should Avoid Exercise:
In fact, exercise, including strength training, is recommended for most pregnant women, as it helps tone muscles, manage weight gain, and boosts mental health. It also enhances endurance for labor and delivery. However, certain precautions are necessary, such as avoiding vigorous exercises that could lead to falls or injuries.
Dr. Sindhu Bhargavi emphasized, “Consulting with a doctor before continuing or starting weightlifting is always safer. When done correctly and under professional guidance, weightlifting can significantly contribute to a pregnant woman’s fitness routine, positively impacting her physical health and preparing her body for labor and delivery.”
