Doing regular physical activity is beneficial for health during pregnancy. It also helps prepare your body for childbirth. However, it should be able to choose or modify the right exercise program that suits the pregnancy.
Consult a physician, physiotherapist or health care professional to ensure your workout routine is not harmful to you or to the baby you conceive. If the pregnancy is a problem such as high blood pressure, heart disease, pre-eclampsia, or the risk of premature birth, consult a specialist physician so as not to be at risk
If you are not actively exercising before pregnancy, do not suddenly do strenuous exercise. If you are starting an aerobic exercise program, tell the instructor that you are pregnant, and say exercise no more than 15 minutes continuously 3 times a week. Increase gradually to 5 sessions 30 minutes a week. Remember that useful exercise does not have to be that heavy, especially when conditions are pregnant.
What are the Benefits of Exercising During Pregnancy?
Exercise is a great activity for you and your baby because it can help you:
- Feel better, because exercise can increase your sense of control and increase your energy level, release endorphins, reduce back pain and improve your posture by strengthening and strengthening muscles in your back, buttocks, and thighs, reducing constipation by speeding up movement in your intestines.
- Avoid wear and tear on your joints (which sags during pregnancy due to hormonal changes) with exercise can activate lubricating fluid in your joints
- Helps you sleep more soundly by relieving stress and anxiety that may make you nervous at night
- Looks better. Exercise increases blood flow to your skin, giving you a healthy glow.
Sports tips when you’re pregnant:
- Always warm up before exercising, and chill afterwards.
- Try to stay active every day; 30 minutes walk every day, but if you can not do it, any amount will be better than nothing.
- Avoid heavy exercise especially in hot or humid weather.
- Drink plenty of water and other liquids.
- Swimming is the sport of choice for those of you who are pregnant.
Sports to avoid
- Do not lie on your back, especially after 16 weeks of gestation, because the burden of your abdominal bulge presses against the blood vessels, reducing blood flow to your baby.
- Do not exercise with physical contact, such as kickboxing, judo, squash, tennis, soccer, or rugby.
- Do not ride, ski slopes, ice hockey, gymnastics and cycling, because there is a risk of falling.
- Do not scuba-diving, as babies do not have protection against decompression and gas embolism (gas bubbles in the bloodstream).
- Do not exercise at an altitude of more than 2,500 m above sea level until you have adjusted. This is because you and your baby are at risk of altitude sickness (decreased oxygen).
Exercise is worth a try for pregnant women
Swimming is a good choice. But many experts recommend walking. Walking is very easy to change speed, uphill or down and increase the distance. If you’re just getting started, start at a moderate pace for a mile, 3 days a week. Add a few minutes each week, raise a little speed, and try adding an uphill and downhill path.
Whatever type of exercise you and your doctor decide, the key is to listen to the warnings from your body. If you are not comfortable with sports now, then pause or forever. Try changing with other sports, with consultation to your doctor.