Exercising during pregnancy is one of the main keys to maintaining fetal health and obtaining a smooth delivery.
There is a pregnancy myth that says that pregnant women should not exercise. Even though this is not true. Maintaining pregnancy does not mean you do not need to move a lot and just rest all day. Pregnancy can make you feel more tired than usual, and cause your back to carry extra weight. An active body will actually bring many benefits to pregnant women and babies in the womb.
The following are some of the reasons if the body during pregnancy is so important to do:
- Help you rest more calmly.
- Prevent excessive weight gain.
- Increase stamina and muscle strength needed especially during labor and after.
- Improve mood and reduce the risk of depression.
- Reducing the risk of developing gestational diabetes and high blood pressure during pregnancy.
- Can reduce the risk of babies born with more than average weight / fetal macrosomia.
- Can reduce back pain, constipation, and bloating.
Bodybuilding for Pregnant Women
Walking is a safe workout because it puts minimal pressure on the joints. Other options are yoga and pilates specifically for pregnant women who can exercise muscle strength and flexibility. Swimming and static cycling are also useful and fun activities. As long as sports are not over-done, this activity can bring maximum benefits.
In addition to formal sports, doing daily activities such as cleaning the house or shopping is also a body exercise that keeps the body active. Perform active movements for at least 30 minutes a day.
Things to Watch Out for
Exercise during pregnancy is beneficial and has many benefits for you, but pregnant women need to stop exercising if you suddenly experience a number of things, such as headaches, chest pain, bleeding or other discharge from the vagina, continuous contractions of the uterus, tightness breathing, rapid heartbeat, and reduced fetal movement.
The easiest way to detect if the exercise has exceeded your ability is whether you can still talk while exercising. If you can’t talk like you normally do, you probably forced yourself and needed a short break.
But to avoid injury, there are several types of sports or activities that should be avoided, including:
- Team sports involve a lot of physical contact such as basketball and soccer.
- Scuba diving because it risks making the baby experience pressure and gas bubbles in blood vessels.
- Sports at heights and activities that put you at risk of falling like badminton, tennis, martial arts.
- Exercise that makes you lie down long, especially after 4 months of pregnancy. The main blood vessels that carry blood back to the heart can be depressed and make you faint.
- Exercise with a fast tempo and requires changes in body movements quickly such as jumping, sit ups.
In addition, although it is important to do the body work, but there are certain conditions that make pregnant women are advised to be careful when exercising or even avoiding exercise. Among other things experience:
- Disorders of the cervix.
- High blood pressure during pregnancy.
- Suffering from heart and lung disease, joint pain, anemia, diabetes that is not handled properly.
- Have or are at risk of preterm labor.
- Have had a miscarriage 2 times or more.
- Bleeding or spotting of blood.
- Weak cervix or cervix
- Low-lying placenta in the uterus.
The benefits of exercise during pregnancy can help you cope with physical changes during pregnancy and build stamina for labor. However, before you exercise, check with your doctor first if you experience the conditions described above.
Exercising during pregnancy requires extra caution. If you don’t get regular exercise before pregnancy, start training with a short duration, starting from 10 to 15 minutes, and then slowly increase to 30 minutes per day. The following are guidelines that can be a reference for pregnant women to exercise, including:
- Wear loose clothing and a bra that can support the breast well. Also use sports shoes that can protect you from injury.
- Eat enough calories for an hour before exercising.
- Always warm up before exercising and rest afterwards.
- Exercise your body on a flat surface to prevent injury.
- When switching from a sitting to standing position, make slow movements to prevent headaches.
- Avoid yourself from dehydration by consuming enough fluids.
- If you attend certain classes, such as yoga or pilates for pregnant women, make sure you practice under the expert instructor’s guide.
When combined with a healthy diet, adequate sleep and stay away from bad habits such as smoking, exercise during pregnancy can make pregnant women stay fit, especially during and after giving birth.