This is an automatically translated article.
The article was professionally consulted by Doctor Department of Obstetrics and Gynecology - Vinmec Hai Phong International General Hospital.
Exercising during pregnancy is recommended by many obstetricians to pregnant women, this is not only a form of exercise but also very good for the health of the mother and the fetus.
1. Should you walk during pregnancy?
Should walking during pregnancy or walking during pregnancy is good is a question that many pregnant women wonder. Accordingly, walking is one of the few safest pregnancy exercise activities that pregnant women can maintain throughout pregnancy.
Experts evaluate that walking is the best cardiovascular exercise for pregnant women, bringing flexibility to the knees and ankles, helping pregnant women to be healthy all-round; Pregnant women who practice moderate and moderate exercise during pregnancy for about 30 minutes or more a day, typically walking, will help pregnant women give birth and also have less risks for pregnant women who do not have this habit. Besides, walking also helps women who have not paid attention to physical exercise before pregnancy gradually get used to daily exercise.
So, if pregnant women still regularly walk before pregnancy, try to maintain a walking habit during pregnancy. If the mother did not have a lot of physical activity before pregnancy, start with slow walks such as going out, going for a walk for about 10-20 minutes a day.
Trắc nghiệm: Bạn có hiểu đúng về dấu hiệu mang thai sớm?
Các dấu hiệu mang thai sớm không phải chỉ mỗi trễ kinh mà còn có rất nhiều dấu hiệu khác như xuất huyết âm đạo, ngực căng tức,… Điểm xem bạn biết được bao nhiêu dấu hiệu mang thai sớm thông qua bài trắc nghiệm này nhé!
2. Exercise Benefits During Pregnancy
Exercising during pregnancy will be good for the health of mother and baby as follows:
Improve sleep: Usually, pregnant mothers often lose sleep at night. However, if pregnant women regularly have a daily habit of walking for about 20 minutes a day, it not only helps to release excess energy outside the body, but also helps improve insomnia and sleep more deeply. Relieves Constipation: Constipation is a fairly common symptom in pregnant women. This symptom is not too dangerous, but it is uncomfortable and troublesome for pregnant women. If you maintain the habit of walking even during pregnancy, this will help promote bowel movements. Mothers just need to walk every day or do more exercise during pregnancy combined with a diet rich in green vegetables, drinking lots of water will help improve constipation.
Reduce stress: During pregnancy, almost all women experience mood swings. At times you may feel very elated, and at other times feel depressed. Walking is a form of exercise that helps release endorphins in the body. Endorphins are chemicals that help bring about a good mood. Therefore, walking is a way to help improve mood. Anti-fatigue: During pregnancy, most women feel weak during the first and third trimesters and need a lot of rest during these months. However, too much rest is also not good as it can make you more tired. Take a walk to fight fatigue and restore your energy levels. Lowers blood pressure: Normally, blood pressure increases during pregnancy. However, blood pressure that is too high can lead to dangerous preeclampsia. Accordingly, daily walking helps control blood pressure. This is a great benefit of walking during pregnancy. Increases the likelihood of vaginal delivery: Walking improves your flexibility and strength and also strengthens your hip and pelvic muscles to help you give birth easier, faster and with less pain. Helps you sleep better: A brisk walk or about 30 minutes a day can help you sleep better during pregnancy. Maintain weight: Walking helps you control your body weight, thereby also controlling your baby's weight, avoiding birth complications. So walking helps your baby to have a healthy weight at birth.
Exercise during pregnancy is not only good for the health of the mother but also very good for the health of the fetus. In fact, exercise helps increase the amount of oxygen put into the fetal blood, increases the baby's metabolism, helps the baby develop better. The endorphins that bring a feeling of excitement to the pregnant mother also cross the placenta to the baby, helping the baby relax and refresh.
3. How to walk reasonably?
During the first 3 months of pregnancy:
Mothers should pay attention to wearing low-heeled shoes, high enough to hug and protect ankles and toes. Protect your skin with sunscreen regardless of the season and weather; In summer, you should wear a hat with a brim to avoid direct sunlight. Mother should walk 15-20 minutes a day and 3 days a week. Then increase it to 4 days/week and add 5 minutes each day. After a few weeks, you can increase it to 5 days/week.
During the second trimester of pregnancy:
Pregnant women should continue to walk with soft shoes, protect the skin in the sun and provide enough water for the body. At this stage, the mother should walk for 25-40 minutes a day and go 5-6 days a week. Pay attention to your walking posture to avoid fatigue or back pain. When you walk, keep your chin straight, look forward, keep your body straight so that your weight is evenly distributed, not on your back causing pain. You can bring someone with you to chat and stay motivated. Do not walk in the dark except where the lights are on because otherwise you risk tripping when you can't see the way you are going. During the last 3 months of pregnancy
During this period, you should avoid walking on very long trails or any place with uneven terrain as it can make you lose your balance, easily fall or feel overwhelmed strength. As your due date approaches, you can still walk if you want, but walking near or around the house feels safer knowing you won't have trouble calling your loved one in an emergency. At this stage, the mother should walk for 25-50 minutes a day and from 5 to 6 days a week. In addition to exercising, do not forget to bring drinking water to avoid dehydration because dehydration can cause contractions and increase body temperature, which is very dangerous for both mother and fetus. In the hot and humid summer days with high humidity, pregnant women should go for a walk where there are green trees or in an air-conditioned center, or on a treadmill in the room. Exercise at a moderate pace.
4. Some exercises are safe during pregnancy
Swimming: Gentle movements will affect all muscles, help toning muscles, increase body's endurance. At the same time, it helps to improve heart health and improve the circulatory system. Prenatal yoga: Antenatal yoga with pregnancy exercises specially designed for pregnant women is also suitable for you. It helps increase the body's flexibility, supports breathing and increases the tolerance of pregnant women during childbirth. Notes when doing exercises for pregnant women:
Keep mentally comfortable when exercising. Warm up before exercise and relax after exercise. When you feel tired, you need to rest. This is not the right time for you to increase your mobility, so only do gentle, moderate exercise. Do not do exercises that require a lot of strength, have many collisions or are easy to fall, which is dangerous for both mother and baby. Consult your doctor about the time and intensity of exercise to ensure safety for both mother and baby. In case pregnant women experience headaches, dizziness, irregular heartbeat, shortness of breath, shortness of breath, vaginal bleeding, uterine contractions, they must stop exercising and consult a doctor.
Exercise during pregnancy is recommended by many obstetricians to pregnant women, but based on their health, pregnant women can choose appropriate exercises as well as exercise intensity for the best. If you still don't know how to choose the right exercises, you can refer to Exercises for pregnant women or How do pregnant women exercise? of Vinmec for the best health and safety. In addition, you can refer to Yoga exercises for pregnant women to make the body more flexible, reduce the risk of premature birth and practice breathing and pushing properly. Hopefully the information Vinmec provides will help you have a healthy pregnancy.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
