How to exercise during pregnancy
Exercise during pregnancy has many health benefits. However, if you were not active prior to pregnancy, you must first get your doctor’s approval and take certain precautions.
How to exercise during pregnancy? Should I exercise? Some people think that pregnant women should sit still while resting, but many think that pregnant women should remain active.
Experts agree that exercise during pregnancy is highly recommended. However, not all exercises are appropriate. Also, it is not a good idea to stay active. It is true that exercising during pregnancy offers many health benefits. For example, it can improve mood, relieve back pain, prevent joint problems and stabilize bowel movements. So how can a pregnant woman stay active without hurting her baby?
Let’s continue reading and learn about it.
Exercise during pregnancy and its intensity
It ‘s best to talk to your doctor first and get an exercise plan approved. If you exercised frequently or enjoyed sports before pregnancy, you just need to make some adjustments. On the other hand, if you had a sedentary lifestyle, you should start with easy exercise and gradually increase its intensity.
Doctors recommend at least two and a half hours of aerobic exercise for those who do not exercise regularly. Pregnant women who have exercised regularly should lower their intensity slightly.
In general, all women can remain active during pregnancy. However, the only cases that fail to do so are:
- Vaginal bleeding
- Early contraction
- When a mother has high blood pressure due to pregnancy
- If the amniotic membrane has ruptured prematurely (ie, if the amniotic fluid has ruptured)
There are contraindications to exercise during pregnancy, so you should always consult your doctor to exercise safely.
First trimester (early)
The first trimester of pregnancy is the most difficult time for some women. So if you are overly tired at this stage, or if you often experience dizziness and vomiting, just take a break. . Because exercise may not be a priority. But if you want to exercise, you can simply take a walk.
The best way to start exercising is to start doing yoga for pregnant women, resistance exercises using elastic bands, and physical exercises like Pilates, especially if you don’t exercise normally. During the first three months of pregnancy, there are many changes to your body, so don’t overdo it.
Also, it is better to exercise only if you exercised before pregnancy. But avoid contact sports. In particular, walking at high speed on steep terrain is the best form of exercise at this stage. The same goes for climbing stairs.
2nd trimester (medium)
The second trimester of pregnancy is the best time to exercise during pregnancy. At this time, the most recommended activities are those that help develop strength and endurance. However, heavy weight lifting and contact sports are not recommended.
Fast walking is also the best activity at this stage. In addition, swimming is a great alternative because:
- Strengthens the cardiovascular system.
- Control your weight.
- Relieve back pain.
- It makes your body elastic.
In addition, regular Kegel exercises are recommended. Pilates and yoga can also strengthen your pelvic floor. You can also ride a fixed bike for 20 minutes unless your doctor tells you otherwise.
Swimming and water therapy are very useful physical activities during pregnancy.
3rd Trimester (late)
Exercise in the third trimester of pregnancy can be a little more complicated due to the weight of the belly. This is because the boat restricts movement and causes problems with balance. Therefore, it is not good to sit still, but excessive activities should also be avoided.
At this time, walking is a good way to maintain your health, so you can do it in the third quarter. Your doctor may also recommend doing yoga and pilates. However, pregnant women must add posture control sessions and breathing exercises.
Being active at all stages of pregnancy, as well as following a proper diet and maintaining moisture, are very important. You should also wear appropriate clothing, especially a comfortable bra. In addition, you should get up slowly when exercising in a sitting position.
Pregnant women should not do water skiing, hiking, scuba diving or intense aerobic exercise. In the case of racquet sports, sports gymnastics or horseback riding, a pregnant woman can perform with moderate strength only if she has already practiced before pregnancy.