Pregnancy is considered a time for women to rest and live relaxed. Many people believe that pregnancy makes women weaker, but this is not realistic. Pregnancy does not bring any disadvantages, and most healthy women will give birth at the right time without any problems.
As a general rule, if you are exercising before conception, continuing to exercise will be safe for you at least during the first trimester of pregnancy.
Exercise during pregnancy has many benefits. It helps to keep the body flexible, improves mood, and reduces the likelihood of depression.
Exercise during pregnancy also makes you physically stable and always fit
Exercising during pregnancy also helps take care of your muscles. Because during pregnancy, the muscles will play an important role in helping your body maintain balance.
Exercising during pregnancy also helps you wait for your labor, more confidently. Women who know their bodies well, and often have some reasonable needs for themselves, tend to deal with stress better.
What if the pregnant woman doesn’t usually exercise?
Typically, women who are in the first 3 months of pregnancy are not encouraged to exercise according to an exercise program or a professional sport. Excessive and heavier physical activity can put stress on your baby. If you want to start exercising, see your doctor first.
Exercise habits will gradually help you improve your ability and endurance. Pay attention to your body’s signals and stop exercising when you feel like you are about to be overwhelmed. And don’t expect too much from the exercise. Pregnancy is not the time for you to diet or lose weight through a strict exercise regime.
Pregnant women should exercise to avoid gaining too much weight. From there, they will minimize the health risks associated with weight gain. Exercise also helps improve the health and stamina of the body.
What is the best form of exercise for pregnant women?
A suitable form of exercise will make you feel excited and want to continue that exercise program. If you do a lot of hard work, too much work too soon, you may get bored quickly. Therefore, you should think carefully to choose the form of exercise that suits you in the long run. Choose moderate, achievable, directional, and timely goals.
Find ways to exercise at every opportunity, without necessarily being planned in advance. You can take the stairs instead of the elevator, opt for more remote bus stations to walk more, volunteering to get something. These factors add up to the number of hours your body works each day.
Recent research shows that exercising little by little, but happening regularly throughout the day, is better than concentrating on exercising more at a time. The frequency and duration of activity of the body are accumulated throughout the day. Your body, with muscles, bones, and ligaments, is designed for movement. Being sedentary, even when you’re pregnant, makes you more likely to have health problems.
Exercise types such as long stretching, light lifting, or improved body flexibility are ideal for you.
Yoga is considered as a perfect exercise for pregnant women before birth. It helps keep your body flexible and makes you calm. Yoga is also a great double exercise for both spouses and helps to create a bond between the parents and the fetus.
If you don’t like yoga, try swimming or aerobic underwater. Swimming will increase muscle strength and stamina. Water buoyancy will also be good for your stomach by the end of your pregnancy. You can swim until you give birth, and some women choose to have babies underwater. A swimming class with other women can inspire you to share more.
Walking on hills and slopes is an ideal aerobic exercise for your muscles. This will help your heart work more efficiently in pumping blood throughout the body, across the placenta and the baby.
Cycling is another effective aerobic exercise. Most women can cycle during the first 6 months of pregnancy. Of course, they should not choose sports bikes or mountain bikes, because these vehicles have a high risk.
Kegel exercises or pelvic floor exercises
Kegel exercises or pelvic floor exercises are the most important exercises you can do during pregnancy. The pelvic floor is like a trampoline or wire supporting the pelvic organs. If it is healthy, it will keep these organs in a better position. Maintaining a healthy pelvic floor is much easier than trying to recover a weakened pelvic floor. You should practice some Kegel exercises daily and incorporate them into your daily activities.
Which exercise should pregnant women avoid?
You should avoid the types of exercise that you feel too boring and not interested in.
Pregnant women should not ride horses, skydivers, ski, or squash during the last trimester of pregnancy.
When should you stop exercising?
If at any stage of pregnancy:
You may not exercise by a midwife or doctor.
You begin to have uterine contractions, especially before your baby is born. Because exercise can increase the risk of early labor.
If you have a perforation of a mucous membrane or fluid in your vagina, you have vaginal bleeding.
There is a change in the baby’s movement state, or when you have a feeling that something is not right.
If you feel short of breath, have chest pain, or a headache, you need to immediately stop exercising and see a doctor to check.
If you see spots of light in front of your eyes or feel like you have indigestion, seek medical attention immediately.
Avoid jogging throughout pregnancy. Continuous pulses will not benefit your pelvic floor, as well as your knees and chest. You can choose the form of brisk walking.