In the past, pregnant women were asked to sit down and stretch their legs. But times have changed. Healthy pregnant women should do at least 2 ½ hours of aerobics per week. This means that at least 30 minutes of exercise a day should be done. Examples of aerobics are walking, swimming and dancing.
Why Exercise Is Good for You ? Exercising in the short term makes you feel good physically and emotionally and burns calories and prevents you from gaining excess weight. Those who exercise regularly develop strong muscles, bones and joints. In the long term, the benefits of regular exercise are more impressive; It reduces the risk of premature birth, heart problems and other serious diseases. There are also benefits to exercising for pregnant women. It helps in preventing the development of gestational diabetes. In pregnant women who already have gestational diabetes; This discomfort is controlled by regular exercise and changes in the diet. Stress is reduced by exercising; Increases stamina for labor and birth. It also helps to cope with the postpartum period. Exercise also makes it easier to be energetic and to lose postpartum weight.
Before You Start: Be sure to talk to your doctor before you start exercising. It may not be right for all pregnant women, especially those at risk of premature birth, to exercise. The next step is to decide what kind of exercise to do. It's good to choose the things you enjoy. You may want to try different things. For example, you can jog, jog, or dance for 30 minutes. Swimming is also a very good sport, especially during pregnancy. You can also attend yoga classes and aerobics classes for pregnant women.
Be careful when choosing activities. Avoid sports that pose a risk of injury, such as horse riding or skiing. Avoid exercises that require you to lie on your back, especially after the 3rd month. Sleeping on your back can block blood flow to the uterus, putting the baby in danger. As a result, never scuba dive. This activity can cause very dangerous bubbles in the baby's circulatory system.
When you exercise, pay attention to your body and how you feel. Don't go overboard with exercise. Increase your fitness level by level. If you experience serious problems such as vaginal bleeding, dizziness, headache, chest pain, fetal movement or contraction, stop exercising and contact your doctor immediately.
Warning Signs to Stop Exercising and Call Your Doctor
If any of the following symptoms occur, stop exercising and call your doctor;
- Bleeding from the vagina
- Forced or labored breathing before exercise
- Dizziness
- Headache
- Chest pain
- Muscle weakness
- Pain or swelling in the calves
- Early birth
- Decreased fetal movements
- Fluid leakage from the vagina
Conditions That Make Exercise Dangerous During Pregnancy
If you have any of the following conditions, do not exercise and consult your doctor;
- Heart disease
- Lung ailment
- Insufficient cervix: The cervix is the narrow and outer part of the uterus. If it is weak, it may not be able to keep the fetus inside the uterus.
- Premature birth (before 37 weeks of pregnancy)
- Multiple pregnancies are at risk of premature birth.
- Bleeding from the vagina in the 4th - 9th months of pregnancy
- Placenta Previa: It is the placement of the placenta in the lower part of the uterus or in the cervix.
- Hypertension
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