For many expectant mothers, the excitement and happiness of expecting a baby can be accompanied by the fear of gaining weight, which can be one of the dominant emotions. However, this is an unwarranted fear if you are a careful and conscious expectant mother. Instead of envying the mothers you see around you who continue their sports after getting pregnant and return to their ideal weight shortly after their pregnancy, you can have a fit and very healthy pregnancy period by applying this whole process to your own life.
The Importance of Sports and Exercise during Pregnancy
Exercise can be done at any stage of a smooth and healthy pregnancy. If you are a professional athlete, you can continue exercising with appropriate training programs during pregnancy. If you have been exercising to be healthier or have just started, I strongly recommend that you continue during pregnancy. Exercises during pregnancy;
- It strengthens and tones your body muscles.
- It accelerates the body’s blood flow.
- Gaining weight during pregnancy is inevitable, but you can prevent extra weight gain by exercising.
- With regular exercise, you can reduce the risk of high blood sugar, diabetes, which is common during pregnancy.
- Regular exercise strengthens the digestive system and prevents constipation during pregnancy.
- It helps the expectant mother to feel better, energized and happy, and also supports better and quality sleep by preventing sleep problems.
Risks of Exercises During Pregnancy
Trauma to the mother
Hyperthermia (the body temperature of the expectant mother increases too much and above 39 degrees negatively affects the baby)
Light to moderate exercise does not trigger miscarriage or preterm labor.
Exercises that can be done during pregnancy
1 . Walking
It is one of the best exercises to do during pregnancy. It is both easy and cost-effective. Walking is the safest exercise during pregnancy as it does not pose a risk of trauma to the mother and does not increase the maternal heart rate too much. It is especially enjoyable to do it outdoors in an environment with plenty of oxygen. During your pregnancy, you can take light brisk walks in appropriate shoes.
2 . Swimming
All exercises 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, you should still pay attention to the hygiene of the pool, choose a comfortable swimsuit that is not tight, the swimsuit should never be wet, and if you swim in the pool, you should be careful about cystitis and possible infections.
3 . Yoga
Yoga during pregnancy is another recommended exercise. You can participate in pregnancy yoga activities with an expert instructor. Yoga during pregnancy strengthens the pelvic muscles, abdomen and back, making the birth canals ready for delivery, and supports the oxygen flow to the baby through breathing exercises.
4 . Pilates
Again, with the approval of a doctor and a specialized instructor, you can practice light pilates exercises during pregnancy. Pilates helps to make the birth more comfortable and helps to release endorphins and serotonin hormones, making the mother and baby feel more comfortable and happy.
Types of Exercise Not Recommended During Pregnancy
- Running
- Cycling
- Types of diving such as Scuba Diving
- Adrenaline sports such as skiing and parachuting
In Which Situations Should Exercise Be Discontinued?
- Vaginal bleeding
- Regular and rhythmic groin pains
- Water coming in
- New-onset shortness of breath
- Headache
- Chest Pain
- Dizziness
We wish you not to neglect your exercises during pregnancy….
