Pregnancy Sports, the Right Solution Simplifies the Labor Process

Exercise during pregnancy is important to help you reduce various discomforts that arise during pregnancy, such as back pain and fatigue. Exercise also helps prepare the body for childbirth. Consult with various types of body activities that are safe to do during pregnancy.

Active movements during pregnancy make it easy to adapt to changes in shape and weight gain during pregnancy. Different types of pregnancy exercises will also help simplify labor and even help restore body shape after giving birth.

Benefits of sports pregnancy for your body

Experts from global health agencies recommend that pregnant women exercise at least 150 minutes per week. You can divide 150 minutes into exercise sections, for example, 30 minutes every day for 5 days a week. Or you can divide 30 minutes of exercise into 10 minutes of exercise three times a day. For beginners, it is recommended to start pregnancy training for 5 minutes per day every week. Add 5 minutes every day the following week to reach 30 minutes per day.

There are various benefits that you can get from exercise during pregnancy, which include:

It helps reduce back pain, constipation, swelling and swelling in the legs.
This can help prevent or treat gestational diabetes (diabetes that occurs during pregnancy).
Improve your endurance and mood.
It improves body posture.
Increase muscle strength and endurance.
This helps you sleep better.
This helps simplify the work process.

Type of pregnancy exercise you can do

Most types of exercise during pregnancy tend to be safe, as long as you do it carefully and not too much. These are some types of exercise that are safe if done during pregnancy, which include:

Brisk

Both on the treadmill and walking in the park area and surrounding areas tend to be safer and can help improve your mood and muscles of your body. This exercise can be done with all pregnant women at any gestational age, even before the birth process. You can start semi-fast walking about 1 km 3 times a week. You can increase time and speed little by little.

Swim

Swimming is the best sport for pregnant women to reduce back pain, sleep problems and other discomforts during pregnancy.

Yoga

This type of pregnancy exercise helps strengthen the body's central muscles, relieves back pain, helps you relax and make labor easier and more comfortable. You can start by taking a prenatal yoga class, and it is recommended to avoid bikram

Sports bikes in the room

This type of pregnancy exercise is good for increasing heart rate without stressing the joints. As your stomach grows, you can adjust the height of the handlebars so that you feel comfortable in accordance with your posture.

Aerobics

Aerobic exercise, especially those with low risk, in pregnant women is useful for maintaining the health of your heart and lungs. This exercise can also tighten the body and increase endorphin hormones that make you feel happy. However, aerobic exercise must be carried out with the supervision or guidance of a certified aerobic teacher, especially if you do aerobic exercise during pregnancy.

Stretch

Stretching exercises are useful for making your body muscles more flexible and warm during pregnancy. Stretching movements that you can do include rotating the neck, rotating the shoulders, swimming movements, stretching the thigh area, legs, ankles and others.

Kegel exercises

Kegel exercises help strengthen the muscles that support the bladder, uterus and stomach. By strengthening these muscles during pregnancy, you will feel more relaxed and in control of the muscles in the process of preparing for the next labor. You can do Kegel exercises up to 5 sets per day, each of which consists of 10 exercises.

In general, pregnancy exercise is safe for those of you who are in good health with a normal pregnancy. However, pregnancy exercises are not safe for pregnant women with certain medical conditions, namely:

You have heart, lungs, asthma or diabetes.
Pregnant twins, whether twins, triplets or more with risk factors for preterm birth.
Cervical insufficiency or the inability of the cervix to sustain pregnancy in the second trimester.
After performing the cerclage procedure, a procedure in which the opening of the cervix is closed with sutures to prevent or delay preterm birth.
Previously experienced placenta after 26 weeks of pregnancy.
Preeclampsia or hypertension caused by pregnancy.
Anemia
There is a history of preterm birth in a previous pregnancy.
Fetal growth barriers
Chronic hypertension
Thyroid dysfunction
Vascular disease

Some things to keep in mind when exercising during pregnancy

Check with your obstetrician before starting, continuing or changing your pregnancy exercises. This is to ensure that their activities do not pose a risk to the fetus.
Wear loose clothes and bras that can hold your breasts well. Also wear sports shoes that can protect you from injury.
Physical exercise will burn calories, therefore, eat foods that contain enough calories, a maximum of one hour before exercising. And fill your fluid intake with water before, during and after exercising.
Do this if the body rests on a flat surface to avoid injury.
When changing from a sitting position to a standing position, do slow movements to avoid headaches.
Avoid high-risk sports that hurt you, such as basketball, skydiving, water skiing, horse riding, yoga bikram, and diving.
Don't forget to warm up before exercising. And don't exercise too much which can cause fatigue and harm the fetus.

Pregnancy is not associated with the risk of spontaneous abortion, low birth weight, or even premature birth. However, it is important for you to discuss the types of pregnancy exercises you can do with your obstetrician. Stop sports immediately and contact a doctor if you experience vaginal bleeding, feel dizzy and weak, shortness of breath before exercising, chest pain, headaches, pain or swelling in the calf, severe vaginal contractions. uterus and amniotic fluid that seeps or leaks from the vagina.