DO I REALLY NEED TO EXERCISE WHILE PREGNANT?
Many questions usually come to mind when you plan to exercise during pregnancy. Exercise is a physical activity that enhances or maintains physical fitness and health and well-being. This type of exercise during pregnancy is essential, and it will go a long way to help you solve some common pains of pregnancy even help prepare your body for childbirth. The benefits of exercise during pregnancy, labor, delivery, recovery and post-delivery are insightful. Good news for pregnant women who have not been active before pregnancy; You can also start an exercise program.
Is exercise during pregnancy safe?
Generally, in most cases, exercise is safe during pregnancy. Usually, even recommended. The first rule is that if you were physically active before pregnancy, it's likely safe to remain active during pregnancy. Your doctor will probably suggest you remain active as long as you are comfortable and does not have other health conditions that indicate otherwise.
This is not the time to exercise for weight loss. However, appropriate exercise during pregnancy is likely to contribute to weight loss after the birth of your baby. Exercise does not put a pregnant woman at risk of miscarriage when pregnant, but always consult your doctor for professional advice before you begin any routine.
Benefits of exercise during pregnancy?
To successfully do proper exercises during pregnancy, it's a good idea to plan the days and hours of the week when it is convenient for you to exercise.
An Exercise of 30 minutes on most or all days can benefit your health during pregnancy. Exercise 20 minutes 3 or 4 days a week, always useful, too. It is important to be active and get a proper flow of blood.
Daily increase of energy levels
This helps to increase the energy level every day as a result of the hormonal response of your body to exercise.
Reduces pregnancy fatigue and sickness
Exercise will help to increase your blood pressure, which can reduce symptoms of pregnancy such as illness and fatigue.
Carry your pregnancy weight efficiently
If a woman trains, especially during pregnancy, part of your daily exercise routine should focus on pregnancy posture. If you can improve your posture, your baby will have more room for growth and movement. You will feel comfortable during pregnancy. It also assists in the improvement and strengthening of the lower and upper body which helps achieve your extra weight of pregnancy
Prepares you for labor and birth
Labor can be extremely challenging. Being mentally and physically fit will give you the strength to continue if you experience prolonged labor. Healthy and active women will reduce the chances of requiring drugs through labor and also the possibilities of a "C" Section. Even if it occurs for the safety of the child, fast recovery is assured.
Preparing your body for the challenges of a newborn and breastfeeding
Taking care of a newborn place many demands on your body. The body that is strong can handle it. If you have developed a solid core, it is less likely to suffer from pain in your lower back. Being aware of your upper body position during breastfeeding, you will be much more relaxed and put less stress on your body. This will reduce neck tension.
Reduces extra pregnancy weight gain
There is the tendency to put something from 8-15kg if you exercise through your pregnancy, depending on the size of your baby. Approx. 3-4 kg of the weight of your child; The rest should be extra fluid, blood, amniotic fluid, placenta, and breast tissue. I guess you do not want to gain extra pregnancy weight. A right exercise program with a good nutritional plan can reduce the extra weight of pregnancy.
Get your body-shape back fast
Strengthening your muscles during pregnancy will help restore the shape of your body before pregnancy. If you are in shape before the baby arrives, you will still be later. Alos doing exercise after the birth of your baby will help you to return to your jeans.
Improvement of blood supply to you and your baby
Statistics show that those who exercise during pregnancy tend to have improved blood flow in the placenta, which can be useful for the growth of the placenta and fetus.
Reduces your stress
Pregnant women need to reduce their daily stress levels, and exercise can help such situation. Enjoy a pleasant walk around and feel happy how your pregnant body looks. These can contribute to reducing your stress levels. Being comfortable and relaxed during pregnancy has a positive effect on your baby's development in the womb.
The benefits of exercise through pregnancy far outweigh any reason not to exercise during pregnancy. Always make sure you get advice from a qualified trainer who has had experience with pregnant women.
Guidelines for choosing an exercise during pregnancy
If you are involved in a regular exercising activity before becoming pregnant, it is probably fine to continue to participate during your pregnancy. There are safe exercises a woman can do when pregnant, but it is important not to overdo it and to use caution.
You probably want to avoid this kind of exercise during pregnancy:
- Activities in which to fall is likely
- Activities which can cause abdominal trauma
- Activities that require jumping, skipping, hopping or extensive rebounds
- Bouncing while stretching
- Waist twisting while standing
- Forceful bursts of exercise followed by long periods of inactivity
- Exercise in hot, moist weather
- Do not hold your breath for a long time
- Do not exercise to the point of tiredness
Safety considerations for exercise during pregnancy
To make sure that your exercise program gives you all the wonderful advantages, you need to ensure your safety and the safety of your child.
Here are safety considerations to be aware of; And remember, always talk to your doctor if you are unsure.
- Avoid overheating. Your growing baby does not possess the same ability to dissipate heat as you.
- Avoid exercising on hot, humid days. Use fans during the hot season.
- Wear lightweight, loose-fitting clothing. Cotton is best.
- Avoid saunas and steam baths during pregnancy.
- Avoid constant or prolonged exercise after week 28 of your pregnancy.
- Limit the series of exercise that you do to lying on your back. Especially from your second trimester and above.
- Stay away from hand weights over 0.5kg in weight during aerobic classes.
- Often Perform Pelvic Floor (Kegel) Exercises.
- Wear a good supportive bra.
- Avoid fast changes in direction and be very cautious if you are doing Step exercise classes.
As a final point, when considering to exercise during pregnancy, ask yourself: What is the best exercise program for me? There are a variety of low or no impact aerobic exercise machines and exercise activities. For example; swimming or walking is always recommended. Much modern aerobics can be of low intensity and low impact. Talk with a certified aerobics instructor to find out aerobics that fits these guidelines. Above all, remember that you won't be able to do what you could before. Be reasonable in what you expect from your body. Also, if you have not exercised before pregnancy, do not start with any exercise that is too intense. Balance is essential to ensure safety and longevity.