Safe pregnancy and exercise

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During pregnancy, exercise can help you stay in shape and prepare for labor and delivery. Safe exercise during pregnancy will bring many health benefits to the mother and baby. The article will provide information on the mitigation of pregnancy and exercise, from starting to maintaining exercise.

1. Exercise during pregnancy

Exercising during pregnancy can be one of the physical activities that have a good relationship with the health of mother and baby. Experts also say pregnancy seems like the perfect time to sit back and relax. You may feel more tired than before, and your back may ache from carrying the extra weight.
But unless you're having complications, or otherwise, sitting still won't do any good for your health. In fact, pregnancy can be a great time to get active - even if you haven't exercised in a while.
Pregnant women should exercise throughout the menstrual cycle. However, after giving birth, if conditions permit, continue to maintain this activity. Because, exercising after your baby is born can help improve your mood and reduce your risk of deep vein thrombosis (DVT), a condition that can occur more often in women in the weeks after giving birth. birth. In addition to these health benefits, exercising after pregnancy can help you lose weight you may have gained during pregnancy.

2. The benefits of exercise during pregnancy

Some of the benefits of exercising during pregnancy include:
Relieves back pain, or symptoms of constipation, bloating and swelling Change your mood in a positive direction and increase your energy levels Helps you sleep Taste better Prevent excessive weight gain Promote muscle growth, strength and endurance Other possible benefits of following a regular exercise program during pregnancy may include:
Loss risk of symptoms of gestational diabetes Shorten labor Reduce risk of cesarean section

3. Tips

Before you start an exercise program, make sure you get approval from your healthcare provider. Although exercise during pregnancy is generally beneficial for both mother and baby, your doctor may advise against exercise if you:
Certain forms of heart and lung disease Preeclampsia or high blood pressure high levels possible during pregnancy Cervical problems Persistent vaginal bleeding that may appear in the second or third trimester Placental problems Exercising during pregnancy can also It is not safe if you have any of the following complications:
Preterm labor in pregnancy Multiple pregnancy also carries a risk of labor and preterm delivery Premature rupture of membranes Severe anemia.

4. Pace of exercise for pregnancy

For most pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week.
Walking is a great exercise for beginners doing movements that involve muscles and fitness. It provides moderate aerobic conditioning with minimal stress on your joints. Other beneficial exercise options include: Swimming, low-impact aerobics, and stationary bike cycling. Endurance training can also be done, as long as you train with relatively low weights. However, you should remember to warm up, stretch, and cool down. At the same time you should drink plenty of water to stay hydrated and you should be careful not to overheat your body.
High-intensity exercise risks increasing oxygen and blood flow to your muscles and out of your uterus. In general, you can continue to chat while exercising. If you can't speak normally during exercise, you're probably trying too hard.
Depending on your physical activity level, consider the following guidelines:
You haven't exercised in a long time. To do these exercises you should start with at least 10 minutes of physical activity each day. Build up to 15 minutes, 20 minutes, and so on, until you reach at least 30 minutes a day. You used to exercise before getting pregnant. You can continue to exercise to the same extent while you're pregnant - as long as you feel comfortable and your healthcare provider says it's OK.

5. Careful approach operations

If you're not sure if a particular activity is safe during pregnancy, check with your healthcare provider. Consider avoiding:
When using exercises with any movement that forces you to lie on your back after the first trimester Scuba diving, which can put your baby at risk of developing decompression sickness Sports have likelihood of injury, such as ice hockey, football, basketball, and volleyball Activities with a high risk of falling, such as: downhill skiing, rope skating, gymnastics Equipment and horseback riding are not recommended Practice activities that can cause you to hit the water with great force, such as water skiing, surfing and diving Other activities to avoid include:
Exercising in High altitude Exercise activities that can cause direct abdominal injury, such as kickboxing Hot Yoga or Hot Pilates If you exercise at high altitudes, make sure you know the signs and symptoms of altitude sickness, such as: Headache, fatigue and nausea. If you experience symptoms such as a fear of heights, perform exercises at low altitudes and seek medical attention.

6. Stay active and exercise

Sports activities can be tied to your activity for the long term if it involves activities you love and fits into your daily schedule. Consider these simple tips:
Start small. You don't have to hit a gym or wear expensive workout clothes to get in shape. Just move. You can take a daily walk through your neighborhood or walk around the grocery store a few times. Take the stairs instead of the elevator. Find a companion. Exercising can be much more enjoyable if you use the time to chat with a friend. Try a class. Many fitness centers or hospitals offer guided pregnancy classes, such as prenatal yoga, designed for pregnant women. Choose one that suits your preferences and schedule.

7. Listen to your body

Just as important to exercise, watch out for signs of a problem. You should stop exercising and contact your doctor if you have:
Vaginal bleeding Dizziness Headache Difficulty Breathing may increase before you start exercising Chest tightness Other warning signs when you exercise to look out for include:
Uterine contractions with pain that continue after rest Rest There is fluid leaking or gushing from your vagina Calf pain or swelling Muscle weakness that affects balance Regular exercise can help you cope with the physical changes of pregnancy period and build stamina for the challenges ahead. If you don't exercise regularly, now might be the motivation to do it.

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Reference source: mayoclinic.org