Pregnant women how to exercise for good?

This is an automatically translated article.

The article is professionally consulted by Master, Doctor Nguyen Nhu Thu Truc - Obstetrician and Gynecologist - Department of Obstetrics and Gynecology - Vinmec Nha Trang International General Hospital
In fact, exercising during pregnancy has many health benefits for pregnant women. To have a healthy pregnancy and successful labor, pregnant women should plan a suitable exercise regimen.

1. What is the best exercise regimen for pregnant women?

During pregnancy, it's a good idea to get at least 150 minutes of regular moderate-intensity aerobic activity each week.
What is aerobic activity? Aerobic or Aerobic gymnastics is a form of exercise with exercises with rhythmic movements, which can be combined with stretching and high-intensity exercises. Pregnant women can do the exercises. Moderate-intensity aerobic through rhythmic limb movements. Moderate aerobic exercises help pregnant women lose excess fat as well as relax the body and mind for better sleep and a healthy pregnancy.
What is moderate intensity exercise? Moderate-intensity exercise means being physically active enough to get your heart rate up and sweaty. During exercise, you can still talk freely without feeling tired. Some moderate-intensity aerobic activities that pregnant women can apply, such as swimming, brisk walking, cycling on flat terrain. You can spend 30 minutes exercising about 5 days a week or each day break up the exercises for 10 minutes each time. For example, it can be broken down into 3 walks during the day and each time is 10 minutes.

What is High Intensity Workout? High-intensity training is exercise that is intense and continuous over a long period of time. If you've been following a high-intensity exercise regimen before becoming pregnant, consider stopping and talking to your doctor about how much intensity you should exercise. Pregnant women should limit exercise with high intensity during pregnancy because it can have negative effects on pregnancy, wait after the baby is born to return to regular exercise. .
What is muscle strengthening training and how often should it be done? This type of exercise works the major muscle groups like the legs, arms, and hips, and includes yoga, Pilates, weightlifting, sit-ups, and push-ups. There are also special exercises (called Kegel exercises) that help tone the muscles of the pelvic floor. Muscle-strengthening activities should be done with aerobic activity at least 2 days a week.

2. When can I start exercising after pregnancy?

If the mother had a healthy pregnancy and delivered normally, it is completely possible to start exercising again as soon as the baby is born. Usually, it's safe for pregnant women to start exercising a few days after giving birth or as soon as they feel ready. If you've had a cesarean section or have other birth complications, ask your doctor if it's time to start exercising again.
What are some benefits of exercise for postpartum women? Exercise offers the following benefits for postpartum women:
Helps strengthen and tone the abdominal muscles Boosts energy Prevents postpartum depression Helps sleep better Reduces stress, Some guidelines have Can apply when exercising after pregnancy First of all, should aim to maintain exercise for 20-30 minutes a day. When you're just starting to exercise after giving birth, try simple postpartum exercises that strengthen major muscle groups, including your abs and back. After a while, you can apply more exercises with moderate intensity. Just spending about 10 minutes for a short exercise every day also brings a lot of health benefits. If you did high-intensity exercise before pregnancy, you can continue to exercise after giving birth. If you feel pain, stop exercising.

3. What are some ways to start exercising?

When you're ready to start exercising, walking is a great way to get in shape. Another way to exercise daily is to join an exercise class. Working out with a group and socializing with group members can be more motivating. Join a local club or take yoga, Pilates and dance classes. Some gyms even offer special postpartum exercise classes and classes where you can work out with your baby. You can find a workout companion for yourself, or if you'd prefer to do one on your own. watch fitness videos and exercise programs online.
What to prepare for exercise When you're ready for your workout, follow these steps:
Wear cool and comfortable loose-fitting clothes for activity If you're breastfeeding, feed your baby Breastfeed or express milk before exercising to avoid the discomfort of breast engorgement during exercise. Choose the right bra to protect your breasts. Carry a water bottle with you to stay hydrated during exercise. How to Warm Up Before a Workout Take a 10-minute warm-up to get your muscles ready for exercise. Can stretch the body for the lower back, pelvis and thighs. Stretch for a few seconds and then return to the starting position. Another great way to warm up is to walk in place.
How to cool down after a workout At the end of a workout, it will take about 5 minutes to cool down your body, which helps your heart rate return to normal. Walk slowly and stretch again to help avoid soreness.

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Articles refer to the source Acog.org