Exercise during pregnancy
Exercising during pregnancy is one of the main keys to maintaining a healthy fetus and achieving safe delivery.
Keeping a pregnancy does not mean you don't have to move a lot and rest all day. Pregnancy can make you more tired than usual and cause extra strain on your back. An active body will actually bring many benefits for pregnant women and babies born in the womb.
Here are some reasons why the body during pregnancy is very important to do:
Walking is a safe exercise because it puts minimal pressure on the joints. Yoga and pilates are specifically designed for pregnant women who can exercise their muscle strength and flexibility. Swimming and static cycling are also useful and fun activities. As long as the sport does not run out, this activity can bring maximum benefits.
Apart from traditional sports, daily activities such as cleaning the house or shopping are also physical exercises that keep the body active. Perform active movements for at least 30 minutes a day.
Things that must be considered
Exercise during pregnancy is beneficial and has many benefits, but pregnant women should stop exercising if you suddenly have a number of problems, such as headaches, chest pain, bleeding, or other vaginal discharge. continuous uterine contractions, shortness of breath, rapid heartbeat, and decreased fetal movements.
The easiest way to determine whether the exercise has exceeded your ability is whether you can still talk during practice. If you can't talk the way you normally do, you may need to take a break.
But to avoid injury, certain types of sports or activities must be avoided, including:
Regular exercise seems to help you cope with physical changes during pregnancy and develop your stamina for the job. However, before exercising, consult your doctor if you have the condition described above.
Exercise instructions
Exercising during pregnancy requires extra caution. If you don't exercise regularly before becoming pregnant, start your exercise with a short duration, starting from 10 to 15 minutes, then slowly increase to 30 minutes a day. The following guidelines can be a reference for pregnant women in sports, including:
Keeping a pregnancy does not mean you don't have to move a lot and rest all day. Pregnancy can make you more tired than usual and cause extra strain on your back. An active body will actually bring many benefits for pregnant women and babies born in the womb.
- Help you to rest more calmly.
- Prevent excessive weight gain
- Increase endurance and muscle strength needed especially during and after work.
- Improve mood and reduce the risk of depression.
- Reducing the risk of gestational diabetes and high blood pressure during pregnancy.
- Can reduce the risk of a baby born weighing greater than fetal macrosomia.
- Can reduce back pain, constipation and bloating.
Walking is a safe exercise because it puts minimal pressure on the joints. Yoga and pilates are specifically designed for pregnant women who can exercise their muscle strength and flexibility. Swimming and static cycling are also useful and fun activities. As long as the sport does not run out, this activity can bring maximum benefits.
Apart from traditional sports, daily activities such as cleaning the house or shopping are also physical exercises that keep the body active. Perform active movements for at least 30 minutes a day.
Things that must be considered
Exercise during pregnancy is beneficial and has many benefits, but pregnant women should stop exercising if you suddenly have a number of problems, such as headaches, chest pain, bleeding, or other vaginal discharge. continuous uterine contractions, shortness of breath, rapid heartbeat, and decreased fetal movements.
The easiest way to determine whether the exercise has exceeded your ability is whether you can still talk during practice. If you can't talk the way you normally do, you may need to take a break.
But to avoid injury, certain types of sports or activities must be avoided, including:
- Team sports involve a lot of physical contact such as basketball and soccer.
- Scuba diving because it can put pressure on the baby and gas bubbles in the blood vessels.
- High sports and activities that put you in danger of falling like badminton, tennis, martial arts.
- Sports that require you to lie down, especially after 4 months of pregnancy. The major blood vessels that carry blood to the heart can become depressed and make you lose consciousness.
- Exercising with a fast tempo and requires changes in body movements quickly such as jumping, crunches.
- Cervical Disorders.
- Hypertension during pregnancy.
- Suffering from heart and lung disease, joint pain, anemia, diabetes that is not managed properly.
- Having or at risk of experiencing preterm labor.
- Have had a miscarriage 2 times or more.
- Bleeding or blood stains.
- Cervix or low cervix
- Placenta in the womb.
Regular exercise seems to help you cope with physical changes during pregnancy and develop your stamina for the job. However, before exercising, consult your doctor if you have the condition described above.
Exercise instructions
Exercising during pregnancy requires extra caution. If you don't exercise regularly before becoming pregnant, start your exercise with a short duration, starting from 10 to 15 minutes, then slowly increase to 30 minutes a day. The following guidelines can be a reference for pregnant women in sports, including:
- Wear loose clothes and a bra that can support the chest. Also use athletic shoes that can protect you from injury.
- Eat enough calories for an hour before exercising.
- Always warm before exercising and resting afterwards.
- Train your body on a flat surface to avoid injury.
- When moving from a sitting position to a standing position, move it slowly to avoid headaches.
- Avoid dehydration by consuming enough fluids.
- If you attend several classes, such as yoga or pilates for pregnant women, be sure to practice under the instructor's guide.
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