Many pregnant women stay away from exercise during pregnancy to preserve the health and stability of the fetus in the womb.
Benefits of exercising during pregnancy
Regular exercise during pregnancy has many physical and psychological benefits for a pregnant woman, here are some of these benefits:
1. Exercise helps the body burn many calories and control weight gain.
2. reducing the risk of obesity and related complications, such as gestational diabetes and hypertension.
3. Reduce the symptoms and annoying disorders that women may experience during pregnancy, such as backache, nausea, constipation, and leg cramping.
4. Increased muscle strength and preparation for Labor and birth.
5. increasing the heart rate steadily and improving circulation.
6. improving sleep and emotional health.
7. To reduce the risk of depression, pregnant women are more likely to experience stress and psychological pressure during pregnancy and after childbirth.
6. improving sleep and emotional health.
7. To reduce the risk of depression, pregnant women are more likely to experience stress and psychological pressure during pregnancy and after childbirth.
Advice and instructions for exercise during pregnancy
Exercising during pregnancy is very important, but some advice is needed to preserve the health of pregnant and fetal:
1. First, consult a doctor before engaging in any kind of exercise during pregnancy.
2. Women who have not exercised before and wish to exercise during pregnancy must start practicing a safe sport such as walking outdoors in flat areas without having to go up and down. If a pregnant woman is accustomed to exercise prior to pregnancy, she may continue to exercise, but not at the same level, but is replaced by more comfortable exercises such as light aerobics.
3. Exercise five times a week for 30 minutes, with 10 minutes for warm-up and 10 minutes for mitigation.
4. Wear appropriate and comfortable clothing during exercise and choose supportive exercise shoes to help prevent injury.
5. Regular drinking of water and healthy juices before, during, and after practice to compensate for water lost during exercise and to keep the body moist.
6. No exercise on an empty stomach; a light meal must be taken at least one hour in advance and one hour after exercise. And not eat too much after practice.
7. Move away from exercise in hot, humid conditions while paying attention to body temperature so that it does not go too high because it can cause dehydration and thus premature birth, and also avoid outdoor training when temperatures are very cold.
8. Stop practicing sports and go to the doctor, in abnormal cases, such as bleeding, fainting, fluid leakage from the vagina, severe pain, and blurred vision.
Appropriate physical activities during pregnancy
Proper activities during pregnancy include:
1.Walking: one of the best exercises that improve the blood circulation of a pregnant woman, it is easy to walk anywhere, no equipment is needed, but only suitable and comfortable sneakers and walking is safe during any time of the nine months of pregnancy if the doctor does not decide otherwise according to your state of health.
2. Swimming: one of the best exercises that stimulate the blood circulation of pregnant women, helps regulate body temperature and is easy to exercise since swimming makes pregnant women lose weight even though it increases during pregnancy.
3. Yoga: Prenatal yoga classes can help women keep their joints limber and maintain flexibility. Yoga may also help manage pain and stress, according to one study.
4. Stationary cycling: Cycling on a stationary bike, also called spinning, is safe for most women during pregnancy, including first-time exercisers.
5. Squatting and pelvic tilts: Some exercises are particularly useful during pregnancy, as they prepare the body for labor and delivery, including:
-Squatting: As squatting may help open the pelvis during labor, it may be a good idea to practice during pregnancy.
-Pelvic tilts: These can strengthen the abdominal muscles and help reduce back pain.
-Kegel exercises: These tone the muscles in the pelvic floor. Strong pelvic muscles will help the woman push during delivery and reduce the risk of urine leakage afterward.
6. Light exercise: Aerobics is one of the best exercises that helps your body maintain fitness and health, stimulate circulation, and strengthen the heart muscles, extremities, and pelvis. It is important to be with a trainer or course for pregnant women or even with specialized videos on youtube. Dancing to soft music is considered to be light exercise, provided you do not make violent moves.
Exercises to avoid during pregnancy
It is important that women who are planning to exercise while they are pregnant are aware of what exercises they should avoid including:
1. Avoid exercises where there is excessive pressure on the abdominal muscles, such as full pressure exercises or lifting both legs off the ground at the same time. Instead, do "miniature" push-ups and when you raise the legs, lift one, with the other leg bent with the foot on the floor.
2. Avoid complete lying on the back while exercising because this reduces the blood flow to the brain and the uterus and may cause dizziness or negatively affect the fetus; The land must be raised slowly, lest there be a sudden drop in the pregnant woman.
3. Keep away from practicing contact sports that involve getting into contact with another team, such as ice hockey, football, and basketball.
4. Avoid excessive or negative lengthening movements, such as trying to reach toes or claw stretching.
5. Any activities that increase the risk of falls should be avoided in order to reduce the risk of injury to you and your fetus. This includes sports such as gymnastics, horseback riding, and water skiing.
6. Scuba diving should be avoided as the pressure can result in birth defects.
2. Avoid complete lying on the back while exercising because this reduces the blood flow to the brain and the uterus and may cause dizziness or negatively affect the fetus; The land must be raised slowly, lest there be a sudden drop in the pregnant woman.
3. Keep away from practicing contact sports that involve getting into contact with another team, such as ice hockey, football, and basketball.
4. Avoid excessive or negative lengthening movements, such as trying to reach toes or claw stretching.
5. Any activities that increase the risk of falls should be avoided in order to reduce the risk of injury to you and your fetus. This includes sports such as gymnastics, horseback riding, and water skiing.
6. Scuba diving should be avoided as the pressure can result in birth defects.
Finally, exercise is safe for pregnant women and is recommended by health professionals. However, some may not suit you during the last few months of pregnancy. For your safety, see your doctor.