If You are pregnant, please don’t make it reason for you become lazy and stop exercising. Normaly, doing light exercise is good to support the womb health and also maintain pregnant women stamina. In fact, doing light exercise will help pregnant women in dealing with body shape change and they will more relax during the birth period. The positive benefits of pregnant women who is doing light exercise, are not only felt by themselves but the benefits are also felt by the baby in the womb.
Why do pregnant women need to do light exercise? Here are some benefits that can be considered:
- Every time pregnant women do light exercise, the womb will get more oxygen that flow into the blood. This can stimulate the body’s metabolic processes so that the body will feel more comfortable.
- Light exercise can reduce pain in the body of pregnant women, reduce waist aches and back pains.
- It can also improve the pregnant woman mood and will make her more comfortable when sleeping.
- Light exercise can also make the fetus more relax.
- Light exercise can also help the fetus development due to increased blood flow in the mother’s body.
- Regular light exercise during pregnancy will also make it easier for after birth recovery.
- Besides that, by exercising during pregnancy you can also improve heart performance, regulate body weight and maintain body fitness.
- Exercise during pregnancy also works to prepare the muscles for labor without causing stress or disturbance to the fetus during pregnancy.
Here are some types of exercise that can be done in pregnant women. But before doing these sports, it’s a good idea for pregnant women to check their womb and ask for advice from a gynecologist, what exercise can be done acorrding to their health condition. Because surely, each pregnant woman has different body conditions and health conditions. Not all pregnant women can exercise lightly. Therefore, pregnant women should be careful in deciding what sport is good for her. If the pregnant woman is allowed to do light exercise her gynecologist, then there are some light exercise options that can be done:
- Casual Walk
This sport is the lightest sport, simple and does not require equipment or any costs. Casual walking can be done around the house or using a treadmill in your house, which one is more suitable for you. For a beginner pregnant woman of casual walk can be done as far as 1km for 3 times a week. Next, it can adjust to the strength of the pregnant woman body.
- Swimming
Swimming is a good exercise to do during pregnancy. Swimming is useful for dealing with discomfort during pregnancy, such as back pain, swollen legs and difficulty sleeping. Swimming is also good for joints and body blood flow.
- Yoga
This sport is chosen by many pregnant women. Why? Because there are so many benefits for pregnant women when doing yoga regularly. But usually yoga is good to do after 14 weeks of pregnancy. Because the age of the first trimester of pregnancy is a vulnerable age. What are the benefits of yoga for pregnant women?
- Doing yoga can accelerate blood circulation.
- It also helps to improve the pregnant women posture.
- It can improve sleep quality.
- It also reduce stress and anxiety.
- Yoga can reduce complaints of body aches and nauseous.
- It is reducing the risk of pregnancy complications.
- It also lowers blood pressure.
- Indoor static cycling.
This type of exercise is good for increasing your heart rate without putting pressure on your joints.
- Aerobic Gymnastics (pregnant women).
Aerobic Gymnastics, especially Low Impact Aerobics is good to maintain heart and lung health. In doing this aerobic exercise, pregnant women must be accompanied and supervised by a certified trainer.
- Stretching.
Doing stretching exercises can make the body more flexible and strong during pregnancy.
- Kegels.
Kegel exercises can strengthen the muscles that strengthen the bladder, womb and abdomen. By strengthening these muscles during pregnancy, pregnant women will feel more relax.
However, the exercises for pregnant women must be stopped immediately if they feel certain complaints or symptoms such as headache, chest pain, shortness of breath, bleeding or other liquid come out from the vagina, continuous contractions, fast heartbeat and lack of womb movement.
After you know that light exercises are good for pregnant women, then you also have to know what sports should be avoided by pregnant women. Read carefully the explanation below:
- Team sports that use a lot of physical contact such as basketball, volleyball, soccer, etc.
- Scuba diving can risk of putting pressure in the uterus that can harm the fetus.
- Some movements that increase the risk of falling, such as jumping and running.
- Sports in a fast tempo and require changes in body movement quickly.
Light exercise is important for pregnant women, but there are some conditions that forbid pregnant woman in exercising. These conditions are:
- Pregnant women forbid to do exercise if there is a problem with the cervix.
- High blood pressure during pregnancy.
- If they have or are at risk of having preterm labor.
- If they have history of heart and lung disease, anemia, joint pain and diabetes that is not handled properly.
- Have had two or more miscarriages.
- They have weak cervix conditions.
- Low placental position.
After knowing the various information above, there are also tips for you pregnant women to be comfortable in exercising. These tips are:
- Wear comfortable clothes, and use a bra that supports your breasts well.
- Wear sports shoes that can protect against injury.
- Eat calorie meals an hour before doing light exercise.
- Warm up before doing light exercise and cool down after.
- Perform the movement on a flat surface to avoid injury.
- Avoid to change your body position suddenly.
- Always follow the instructions of a certified instructor.
After all of this information that you read and understand. Remember to always be careful in making any decisions when you are pregnant. It is highly recommended that before you decide what exercise is good for you, you must consult and seek advice from your gynecologist. Be healthy always and thank you!
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