Gentle, regular and appropriate exercise can help pregnant women to give birth, reduce labor, reduce morning sickness symptoms, prevent diabetes and hypertensive pregnancy as well as help babies become healthy.
If you are pregnant, congratulations. Is it time to sit down, relax and not operate your legs for the next 9 months? No. The concept of exercise during pregnancy has changed over the past 20 years. Now, people no longer see pregnancy time just watching TV and sipping chocolate.
Currently, maintaining exercise when pregnant is encouraged, especially for some exercises to improve mood and energy, help pregnant women sleep well, help prevent overweight, strengthen fitness and flexibility.
Regular exercise during pregnancy can help improve cardiovascular health, endurance and overall health. Maintaining a healthy body and healthy weight gain can reduce common pregnancy symptoms such as heart attack or sadness, lower back pain, fatigue, constipation and even less labor.
Before doing the exercises during your pregnancy, you should first seek advice from an obstetrician who is monitoring you. If you are exercising regularly and have a healthy pregnancy, exercise will not be a problem if you exercise at a moderate level. You can adjust the level of exercise according to the January 3 pregnancy cycle. If you do not exercise regularly 3 times a week before becoming pregnant, do not choose new practice right away and use strength. Begin to practice gently slowly.
Gentle exercise during pregnancy can help your baby get a healthy start.
Walking is the best way to exercise during pregnancy.
Research has also shown that healthy pregnant women who exercise during pregnancy may have the following great health benefits:
- Reduce the risk of gestational diabetes and pregnancy hypertension
- Fewer premature births and premature labor
- The birth process will take place faster
- It is easier to give birth to children naturally (so the caesarean section rate is lower)
- Fewer use of pain relief when giving birth
- Recovery after birth faster
In general, exercise not only helps to get pregnant more healthy, it also helps babies have a healthier start. Research shows that when pregnant women exercise, the growing fetus in the abdomen will have a slower heart rate. The fetus of active mothers will also have a healthy weight, reduce excess fat, increase resistance to stress, and have a fully developed and mature nervous system.
Experts recommend that you exercise 30 minutes a day almost daily. Most safe exercises to do when you’re pregnant, as long as you exercise a little caution and don’t overwork.
Always start with body warming movements within 5 minutes and last for another 5 minutes. Depending on the type of exercise you choose, end with a gentle exercise, slowly slowly about 5-10 minutes.
Notice for pregnant women
Avoid exercises on your stomach or back flat exercises after the first 3 months of pregnancy.
Need to drink enough water or juice before, during exercise and after exercise.
Avoid excessive heat and excessive sweating, especially during the first 3 months of pregnancy, when the fetus is in the most important development process.
Stop exercising immediately if you feel tired, have frequent pain or have vaginal bleeding. Check up with a maternity doctor if contractions occur more often than 30 minutes after exercise (likely a sign of premature birth).
Avoid heavy weights and heavy exercise.
Avoid air pressure exercises such as parachuting or diving (unless you are a professional athlete or have become accustomed to or able to adapt to those exercises).
Do not increase the intensity of exercise compared to the time before pregnancy.
Regarding eating and drinking, it should be divided into small meals, eaten evenly throughout the day. According to the American Society for Pediatrics and Obstetrics, a normal pregnant woman who exercises less than 30 minutes a week should try to load about 1800 calories during the first 3 months of pregnancy. first, 2200 in the next 3 months and 2400 in the last 3 months of pregnancy.
The safest and best exercises for mothers to vote for
The best form of exercise during pregnancy:
- Is an exercise to help increase your heart rate regularly and improve blood circulation
- Help you be dynamic and flexible
- Support healthy weight gain and prevent excessive weight gain by burning calories
- Prepare muscles ready for delivery
- This type of exercise does not make your body feel heavy.
The safest and most beneficial physical activity for pregnant women is walking, swimming, indoor cycling, yoga in gentle, and aerobic exercises (low intensity design form) for pregnant women with specialized guides). These physical activities have a relatively low risk of injury, have a positive impact on the whole body, and can be done until you have a baby.
Basic guidelines for exercise for pregnant women
- Wear comfortable clothes, wear comfortable underwear for pregnant women.
- Choose the right shoe designed to support the fitness you are practicing. This helps you avoid injury.
- Should exercise at a flat surface, ensure balance to avoid injury.
- Last time at least 1 hour before exercising, to avoid stomach pain.
- Should stand up slowly and slowly to avoid dizziness.
- Never practice until tired. You can talk normally during practice. Particularly, don’t exert too much effort, so exercise gently and slowly.