Are you having a baby? Then you need to exercise! (Exercise During Pregnancy)

When you find out you're expecting a baby, the first thing that comes to mind is prenatal vitamins and getting enough sleep, but there's something else that's even more important. That's a good exercise program that's right for your health. You might be thinking, "Oh, do I still need to exercise during this time?" Yes, absolutely. Today, we'll talk in detail about why.

Why is exercise so important during pregnancy?

There are many benefits to exercising during pregnancy.

Simply put, you'll feel more refreshed and energized . How much better than being tired and sluggish all day? Plus, it helps keep your cardiovascular health at a high level, just like a non-pregnant woman.

More importantly, being physically active during pregnancy can help control unwanted weight gain . Not only that, it can also help reduce the risk of conditions like gestational diabetes and preeclampsia (a condition that can cause high blood pressure during pregnancy).

Here's another piece of good news: You can get the results of this even in the delivery room. Doctors say that mothers who are physically fit have an easier time pushing their babies out .

Things to know before starting exercise

Exercise during pregnancy is not the same for everyone, and in some cases, exercising may be unsafe.

For example, if you are at risk for preterm labor , have severe anemia , have heart problems , or have poorly controlled diabetes , exercise may not be appropriate. Not all health problems are a barrier to exercise, but you may need to exercise under medical supervision.

If your doctor gives you permission, you can do safe exercises like walking, swimming, light weight lifting, and stretching. But don't overexert yourself. You should also rest more than usual.

If you've never exercised before...

If you haven't exercised before, that's okay. You can start now. But you have to start very slowly . This is not a good time to start practicing long-distance running.

One of the best ways to get into the habit of exercising is by walking . A good goal is to walk briskly for at least 30 minutes a day.

If you are already exercising...

If you were already exercising regularly before you got pregnant, you probably don't need to stop. But you will have to make some adjustments to your body's changes. Talk to your doctor about that too.

How to exercise safely?

A little bit of an increase in your heart rate is good for your health. But how much? The best measure is the "Talk Test." Simply put, if you can talk normally while exercising, without stumbling, that rate is good.

If you can, join a low-impact or water aerobics class designed specifically for pregnant women. Or riding a stationary bike is also great.

But remember, don't overdo it . It's wise to take a short break every 20 minutes while exercising.

Most pregnant women can exercise without any problems. However, it is important to know when to stop exercising and talk to your doctor .

If you experience any of these signs, stop exercising immediately and call your doctor. Don't hesitate to go to the Emergency Department (ETU) if necessary.

Adapt to your changing body during pregnancy

During pregnancy, your body produces a hormone called Relaxin . It does exactly what its name suggests. It does this by loosening the ligaments in your pelvic area, making it easier for the baby to come out. This is a great aid in childbirth.

But as a side effect of this , the stability of your joints decreases . This means that you are more likely to sprain or injure yourself more easily.

Therefore, avoid exercises that involve sudden jumping, lifting, or changing direction quickly. Remember, you are more likely to overstretch and tear the ligaments in your joints, causing injury.

Should we put these games aside until after the baby is born?

Some sports and activities are not at all suitable during pregnancy.

For example, avoid downhill skiing, scuba diving, and contact sports like soccer and basketball. These can be very dangerous.

The main thing is to avoid things like hard falls, any type of injury to the abdomen, altitude sickness, and high pressure underwater .

So, postpone high-intensity activities until after the baby is born. You can always pick up the sport again after the baby is born and play with your little one one day.