Types of exercise Pregnant women are the most recommended

In addition to eating healthy foods and rich in nutrients, one way to maintain the health of pregnant women is to exercise. The problem is that not all types of exercise can be practiced by pregnant women.

Heavy and improper exercise effectively puts the mother and baby in danger. Find the best types of sports for pregnant women so you don't choose the wrong one!

1. swim

Doing the right movements while swimming can reduce discomfort during pregnancy such as back pain, sleep problems, swollen ankles. You should check the status of the pregnancy before and after swimming.

2. yoga

Apart from being the best relaxation activity, yoga can also strengthen the abdominal muscles and relieve back pain. Exercise by pregnant women can also help the delivery process be shorter and more comfortable. For the record, do yoga with a professional trainer.

3. Weight lifting training

Light weight training is very good for pregnant women. This exercise can help make work easier. Most importantly, avoid lifting weights by lying on your back.

4. stretching

Dividing pelvic muscles, hips and thighs. This exercise will help reduce lower back pain.

You can also cross your legs, lean forward, keep your back straight. Put your hands on your knees and press your knees to the ground with your hands. Hold for a few seconds and release.

5. Kegel

Kegel can strengthen muscles that help support the uterus, bladder and intestines, which will facilitate labor. To do this, tighten the pelvic muscles as if they are holding back urination or gas.

Hold for five seconds then release. Repeat this exercise movement for pregnant women 10 times.

6. Aerobics

Aerobics can keep the heart and lungs strong and increase endorphins. For beginners, take low-impact aerobics classes with certified instructors.

7. stomach
This exercise is useful for relieving back pain. There are two safe choices for abdominal exercises, namely:

The knee tilts the knee.
Stand on your pelvis.

8. Indoor Cycling

Cycling is the best way to increase the heart rate of pregnant women without squeezing the joints.

9. brisk walk

Walking on a treadmill can help strengthen muscles and improve your mood.

Tips for safe exercise during pregnancy

Pregnant women are encouraged to exercise 30 minutes a day. One thing to note is your situation and condition. If you start to feel tired or if the Estimated Birth Day (HPL) is near, it is advisable to do light exercise.

Avoid temperatures that are too hot, because this can be dangerous for the fetus, especially during the first trimester. In addition to temperature, atmospheric pressure can also affect the condition of pregnant women.

It's best that you don't practice at an altitude of 6000 feet or more. Low oxygen levels can harm the baby.

Finally, drink several times after exercise, because during exercise, the body is metabolized and requires replacement of body fluids. May be useful!