There are many benefits that pregnant women can get when doing sports during pregnancy. Exercise can help improve the mood of pregnant women, be more comfortable when sleeping, reduce aches and back pain. In addition, by exercising, it is hoped that pregnant women will be better prepared when facing childbirth, because they have endurance and trained muscles. Regular exercise during pregnancy will also make it easier for mothers to restore their postpartum body condition.
The essence of pregnancy exercise is to improve heart performance, regulate body weight, maintain body fitness, prepare the muscles for labor without causing stress or disturbance to the fetus in the womb. The following are some types of exercise that pregnant women can do, but not all pregnant women can do it, depending on the condition of the pregnant woman itself, therefore before doing exercise it is very important to consult with your doctor first.
Is the best type of exercise that pregnant women can do during their pregnancy. Walking is very good for blood circulation and keeping pregnant women fit. Doing walking, of course, everyone can do it, does not require equipment, can be done anywhere and can be done until the end of pregnancy.
According to the American College of Obstetricians and Gynecologists, pregnant women can exercise walking for 30 minutes per day.
During walking exercise, avoid pregnant women experiencing dehydration, therefore always carry a supply of drinking water during walking or don’t do it when it’s hot during the day. Likewise, avoid walking at night. Also avoid walking with an uphill path.
Stop exercising walking, if pregnant women experience bleeding, shortness of breath, experience contractions, dizziness, experience chest pain, pain or cramps in the calves, are suspected of having ruptured membranes or after walking there is a condition where the fetal movements are reduced.
health experts claim that swimming is one of the best sports for pregnant women. Swimming is very good because it is very good at training the big muscles (legs and arms). Provides benefits for heart performance and also makes it easier to lose weight for pregnant women who are over weight. In addition, swimming can prevent pregnant women from getting pregnant dehydration. However, it is recommended that pregnant women drink one glass of water once every 15 minutes during swimming sports and one glass after finishing. Swimming exercise itself can be done by pregnant women for 30 minutes a day. Breaststroke is suitable for pregnant women because it does not require as many turns as freestyle also only requires minimal energy. In addition, backstroke is also good for pregnant women to do when swimming because water can reduce the effect of gravity on the body and with a supine position avoids the risk of disruption of blood flow.
Although pregnant women can do exercise by themselves based on DVDs that are widely circulated, it would be better if pregnant women do exercise guided by experts or attend pregnancy classes that are currently widely established. In addition to getting the right fitness and guidance, mothers can interact with other pregnant women so that they can increase their knowledge and share experiences with others. By doing pregnancy exercise, it can increase the health and fitness of pregnant women and their fetuses. In addition, pregnancy exercises can help stretch and strengthen the muscles needed during labor so that it will make labor easier.
As with pregnancy exercise, if pregnant women want to do yoga it is better to take yoga classes with expert guidance. In addition to helping pregnant women ‘s fitness, the advantages of yoga are practicing breathing and relaxation for pregnant women which is very important to be needed during labor because, at the time of labor, good breathing techniques are needed and pregnant women are relaxed and yoga can help make it happen. The relaxation that results from practicing yoga can make pregnant women live their days calmly, as well reduce fear of childbirth.
One of the benefits of weight training is that it reduces the incidence of injury for pregnant women and makes the muscles around the joints stronger. In addition, it can help maintain stamina which is needed during pregnancy and childbirth. Do simple weight lifting exercises that can also be done at home. Use a maximum load half the weight of the normal load. Provide drinking water during the exercise.
By doing stretching exercises can help the body flexibility of pregnant women needed during the labor process and can also help reduce pain during labor. Stretching exercises can also help relax pregnant women.
Remind yourself of doing consultation with a doctor before pregnant women do exercise.