Introduction 

While pregnant, exercise can improve your physical and also mental health. It can even give a better start to your to be born. In spite of this, research indicates that only approximately 40% of pregnant women exercise.

According to current recommendations, women should engage in at least 150 minutes per week of moderate-intensity aerobic exercise during and after pregnancy.

There is no requirement that a workout slot is long. Women can work out five times per week for 30 minutes or ten times per week for 15 minutes, for instance.

People who were engaging in more strenuous activity before getting pregnant can typically keep up their current routine, but they should first consult their doctor.

Still, there are some myths about exercise during pregnancy, such as

• Exercise during pregnancy only serves to make weight loss easier following the birth of your child.

The key to postpartum weight loss is exercise. However, the numerous remarkable health advantages of exercise both during and after pregnancy are its genuine value. Exercise significantly enhances your metabolic function and lowers your risk of getting the cardiometabolic disease. Even if you don't lose weight right away after giving birth, you should always keep working out since your body will reap internal rewards.

• You shouldn't begin exercising while pregnant if you don't often do so.

Although this myth has persisted for a while, pregnancy is actually an excellent time to begin a fitness regimen, even if you've never really worked it out before. Public health recommendations for pregnant women include moderate movement or exercise for 150 minutes each week (or 30 minutes per day, five days a week). Ideal pregnant exercises include the following:

• Walking - Walking at a moderate pace is a great, easy way to meet the requirements. You must be able to carry on a conversation while walking. If you are unable to, you should move more slowly.
• Exercises in the gym - Swimming or using an elliptical machine are both secure and healthy methods to exercise.
• Pilates or yoga - Yoga and Pilates can both benefit your body and mind. However, hot yoga is not encouraged because you should constantly stay cool and drink lots of water while you are pregnant.

The most crucial aspect of these exercises is to maintain a moderate level of intensity. Avoid exerting oneself to the point of fatigue.

Exercises that could make you lose your balance should be avoided because falling while pregnant can have catastrophic consequences. Due to the increased danger of falling while exercising during pregnancy, cycling might not be the safest activity. Finding something you enjoy while being safe is what's most important. Consult your doctor to determine what suits your medical history.

• Strong activity can be continued by athletes without issue throughout pregnancy.

As long as your pregnancy is uncomplicated, high-performance athletes can typically continue their workout routine while pregnant. However, you should speak with your doctor and pay closer attention to how exercise during pregnancy makes you feel.

High-level athletes may have mastered the ability to push through exhaustion or cramps. However, it's crucial to avoid exceeding a "safe" threshold because doing so can have an impact on the foetus. You can get further advice from your doctor to strike the correct balance.

Regular exercise is the best thing you can do for your health. And the same is true while a woman is pregnant.