Exercise during pregnancy

  Exercise during pregnancy

Exercise during pregnancy

       Regular exercise during pregnancy will help you feel energetic and healthy throughout this important period. Exercise improves the general condition of the pregnant woman and reduces the type of discomfort such as low back pain and feeling tired. It has been proven that physical activity can prevent the development of diabetes during pregnancy, relieve stress and increase the body's resilience, which is essential for the future childbirth process.

      If you exercised even before pregnancy, then you can not stop during pregnancy and continue with moderate intensity loads. Do not try to exercise at the same level of load, it is better to choose the type of exercise that will be as comfortable as possible for you. High-intensity cardio can be replaced with light aerobics.

      If you did not exercise regularly before pregnancy, after consulting your doctor and with his consent you can start exercising with light loads, the best load for beginners during pregnancy is walking.

      The U.S. College of Obstetricians and Gynecologists recommends workouts lasting 30 minutes or more most days of the week or daily, unless you have medical or pregnancy-related complaints or complications.

             Many mothers may want to exercise during pregnancy, but they say to themselves that it harms the fetus, then you will learn about the benefits of exercise during pregnancy and the appropriate exercises for pregnancy.

Exercise during pregnancy for the health of the baby and the mother

Benefits of exercise during pregnancy

       Exercise is good during pregnancy and is completely safe. However, it is thought that as many as three-quarters of women with a healthy pregnancy do not get enough exercise. Daily exercise will not hurt you or your baby and may even help prevent side effects. It also  increases your chances of having a vaginal delivery. Read this article carefully to Learn about exercise during pregnancy 

Benefits of exercising during pregnancy for baby's health

        Exercise during pregnancy has cardiovascular benefits not only for the mother but also for the baby. Maternal exercise during pregnancy has beneficial effects on the fetal autoimmune nervous system . The autonomic nervous system controls the body's involuntary activities such as heart rate, blood pressure , and respiratory rate in the internal organs.

Benefits of exercising during pregnancy for maternal health

Exercise during pregnancy for maternal health

Being active and exercising regularly will help you:

Take away the pain of a sudden pregnancy, such as back pain and pelvic pain, constipation and fatigue. 

Feel better about changes in your body, such as:

Maintain a healthy weight and help reduce back pain

Better sleep at night

Help reduce or prevent depression and improve self-esteem

Prepares the body and mind for childbirth

After the baby is born, you return to your previous appearance

It pumps the heart and improves blood circulation by lowering blood pressure and resting the heart rate

By burning calories, it manages weight gain

It prepares the muscles for childbirth and helps to prepare the body to withstand the pressure of childbirth.

Causes pressure on the body and reduces the risk of pressure on a muscle or joint by increasing flexibility.

In case of gestational diabetes  ( diabetes during pregnancy) regular exercise may helps  to reduce blood sugar level.

best exercise during pregnancy

Best exercise during pregnancy

Walking , swimming, and cycling on a stationary exercise bike are all good and safe ways to exercise, as long as you don't overdo it.

Pregnancy yoga and Pilates are good for strengthening and toning, although you should have a qualified teacher who is trained in pregnancy.

Try to differentiate the type of activity you do, a combination of aerobic exercises such as swimming and walking and strengthening exercises such as yoga and Pilates is ideal.

The goal is a total of at least 30 minutes of moderate activity on weekdays. If you have a small child, you can do small exercises at home or use exercise programs.

Exercises that are contraindicated during pregnancy

Sports that may cause falls, such as horseback riding, skiing, gymnastics, skating, should be avoided; Diving is also unsafe during pregnancy.

Ball sports such as football, rugby, tennis and squash are also dangerous because they can hit the abdomen.

Some doctors and midwives recommend that you stop cycling on the road after the second trimester .

If I have never exercised before, what precautions should I take?

Most women who have never exercised tend to wait until the second trimester, when morning sickness and fatigue have improved, but it is best to start exercising slowly before that, unless you have a particular problem with pregnancy; Do low-risk exercises such as walking and swimming, and generally consult your doctor and midwife before doing any exercise.

General tips and care while exercising

Exercise is good for you, but you should not exercise enough to get tired.
As a rule, during exercise, you should be able to have a normal conversation.
Try to keep your weight balanced and your muscles strong. 30 minutes of exercise a day is enough.
If you feel tired, rest.
Warm up before exercising. Check your heart rate.
If you exercised heavily before pregnancy, it is best to avoid it during pregnancy. 
Heavy exercise puts a lot of pressure on your body and uterus.

Symptoms that prevent you from exercising during pregnancy? When you need to stop 

  • Avoid exercising if you experience any of the following symptoms:
  • Chest , knee, leg and abdominal pain
  • Feeling dizzy
  • Asthma
  • Vaginal bleeding
  • Distractions
  • Difficulty walking
  • Be aware of the baby's movements; Rest if you feel that they are not moving.
  • Remember that the child remains motionless during exercise, but consult your doctor if the condition is not normal.
  • A general and important recommendation for exercise during pregnancy for mothers who exercised before pregnancy
  • If you are very active, you should reduce the amount, it is better not to exercise in hot and humid weather and do not exercise for more than 45 minutes.
  • Do not swim in a pool with a temperature above 32 degrees Celsius, the normal temperature of the pool is 30 degrees.
  • During the 16th week of pregnancy, avoid exercises that require lying down or standing for long periods of time. Both prevent blood from reaching the fetus .

Is there a reason not to exercise?

Exercise during pregnancy for maternal health

You should talk to your doctor about this, but don't exercise under the following conditions:

You have a history of bleeding and miscarriage .

With iron deficiency are facing.

Your child is small and weak.

High blood pressure that can not be treated with medication.

Excess weight during pregnancy.

Weight loss during pregnancy.


Having a knee or muscle problem.

Being pregnant with twins.

Diabetes problem.

You may have a premature birth or miscarriage during your current pregnancy .

You have a weak cervix.

Do you have heart or lung disease?

Choose the right exercise for your condition, but in general, the recommended exercises for women during pregnancy include:







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