From the moment they begin to consider pregnancy, many expectant mothers experience excitement and happiness, but also fear of weight gain. However, this fear is quite unfounded if you are a careful and conscious expectant mother. Instead of envying mothers around you who continue their exercise after becoming pregnant and return to their ideal weight shortly after, you can apply this process to your own life and have a fit and very healthy pregnancy.
The Importance of Sports and Exercise During Pregnancy
Exercise can be done at every stage of a smooth and healthy pregnancy. If you are a professional athlete, you can continue exercising during pregnancy with training programs suitable for you. If you were exercising for better health or have just started, I strongly recommend that you continue during pregnancy. Exercises during pregnancy include:;
- It strengthens and tones your body muscles.
- It increases blood flow in the body.
- Weight gain during pregnancy is inevitable, but you can prevent extra weight gain through exercise.
- Regular exercise can reduce the risk of high blood sugar and diabetes, which are common during pregnancy.
- Regular exercise strengthens the digestive system and helps prevent constipation problems that can occur during pregnancy.
- It helps expectant mothers feel better, more energetic, and happier, and also helps prevent sleep problems, promoting better and higher quality sleep.
Risks of Exercising During Pregnancy
Traumas that the mother may experience
Hyperthermia (The mother's body temperature increases significantly, rising above 39 degrees Celsius, which negatively affects the baby)
Light to moderate exercise does not trigger miscarriage or premature birth.
Exercises that can be done during pregnancy
1. Walking
Walking is one of the best exercises you can do during pregnancy. It's easy and inexpensive. Because it doesn't pose a risk of trauma to the mother and doesn't significantly increase her heart rate, walking is the safest exercise during pregnancy. It's especially enjoyable when done outdoors in a well-oxygenated environment. You can take light-paced walks with appropriate shoes throughout your pregnancy.
2. Swimming
All exercises performed in water are recommended for expectant mothers. The buoyancy of the water balances the mother's body weight, minimizing the risk of injury. However, before swimming, attention should still be paid to the hygiene of the pool, a comfortable swimsuit should be preferred, the swimsuit should never be left wet, and if swimming in the pool is to be done, precautions should be taken against cystitis and possible infections.
3. Yoga
Yoga during pregnancy is another recommended exercise. You can participate in prenatal yoga activities with a qualified instructor. Yoga during pregnancy strengthens the pelvic floor muscles, abdomen, and back, preparing the birth canal for delivery, and supports oxygen flow to the baby through breathing exercises.
4. Pilates
With your doctor's approval and a qualified instructor, you can also practice light Pilates exercises during pregnancy. Pilates helps make childbirth easier and, by promoting the release of endorphins and serotonin, makes both mother and baby feel more relaxed and happy.
Types of Exercise Not Recommended During Pregnancy
- Running
- Bicycle
- Types of diving such as scuba diving
- Adrenaline-pumping sports like skiing and parachuting
In what situations should exercise be stopped?
- Vaginal bleeding
- Regular and rhythmic groin pain
- Water coming
- New onset shortness of breath
- Headache
- Chest Pain
- Dizziness
Wishing you a successful pregnancy where you don't neglect your exercise routine….
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