The time you are expecting to become a new mother is a very special time in your life. With all the changes you are experiencing in your body and mind during this time, you may be wondering, 'Is it good to exercise or not?' Some people are afraid that it will harm the baby. Others think that exercising will make childbirth easier. What is the real truth? Let's find out about this today, as if we were talking to a friend.
Why is it really good to exercise during pregnancy?
Exercise is a great way to keep your body healthy throughout your pregnancy. In fact, it has many benefits.
- Corrects posture: As the baby grows, the weight on the back increases. Exercise can reduce back pain and fatigue caused by this.
- Reduces the risk of gestational diabetes: Some mothers develop diabetes during pregnancy . Exercise can help control this risk.
- Reduces stress: Exercise helps control things like stress and anger that come with hormonal changes.
- Provides strength for childbirth: Childbirth is a time-consuming process. Exercise can help you build strength and stamina.
The most important thing is to talk to your doctor and get approval before you start any exercise.
If you were already exercising before you got pregnant, you can continue to do so with some modifications. However, if you have never exercised before, you should definitely consult your doctor before starting a new exercise routine. Generally, activities like walking and swimming are considered safe to start during pregnancy.
Who should avoid exercise altogether?
Some health conditions may not be a good idea for expectant mothers. If you have any of the following conditions, you should think twice about exercising. Be sure to discuss this with your doctor .
| Health condition (Condition) | Description (Why it's a concern) |
|---|---|
| Avoid exercising if you have these conditions. | |
| Vaginal bleeding or spotting | This may be a sign of a serious problem. |
| Having an incompetent cervix or having a cerclage placed | There is a risk of harm to the fetus. |
| Placenta Previa (after 26 weeks) | Exercise can cause bleeding. |
| Risk of premature birth | Exercise may increase this risk. |
| Preeclampsia or high blood pressure | This situation could get worse. |
| Severe heart or lung disease | The body cannot handle the extra pressure. |
| If you have these conditions, exercise with extreme caution and only under medical advice. | |
| Severe Anemia | The amount of oxygen the body needs may decrease. |
| Uncontrolled diabetes (Type 1 Diabetes) | Blood sugar levels can fluctuate dangerously. |
| Severe obesity or severe underweight (BMI <12) | You need to be careful about the pressure your body can withstand. |
What are safe exercises during pregnancy?
The best thing is, it's safe to exercise during this time if you do it carefully. But don't overdo it.
The safest exercise:
- Swimming: This is the best exercise for pregnant women. The water is less weight-bearing, so there is less pressure on the joints.
- Brisk Walking: A very simple and effective exercise that can be done daily.
- Indoor Stationary Bicycling : You can do it without fear of losing your balance and falling.
- Yoga and Pilates: It is best to attend classes specifically designed for pregnant women. These will help to increase flexibility and relax the mind.
- Light Weight Training: Helps strengthen muscles, but don't lift too much weight.
Exercises that require a little caution:
You can do things like jogging in moderation. However, as your belly grows, your balance changes, making you more likely to fall. Therefore , it is wise to stay away from exercises that require a lot of balance and that can cause you to fall.
What exercises should you avoid during pregnancy?
For your and your baby's safety, it's best to stay away from these types of exercises during this time.
- Exercises to lose weight: It's normal to gain weight during pregnancy. It's a sign of healthy baby development. Think about losing weight after you have the baby.
- Things that are more likely to cause falls: Avoid things like skiing, horseback riding, and mountain climbing. Even riding a regular bike on the road can be risky when your belly is growing.
- Sports that can cause a blow to the stomach: Sports that involve contact, such as football, basketball, and hockey, are not at all suitable at this time.
- Jumping, running, and jumping: During this time, the joints in the body become loose. Therefore, things like jumping can cause damage to the joints.
- Lying on the floor (with your arms extended): Especially in the second and third trimesters, lying on the floor can compress a major blood vessel due to the weight of the uterus, reducing the amount of blood reaching the baby. So, don't lie on the floor for more than a few minutes.
- Extreme heat: Exercising in extremely hot places, such as hot yoga, is not good for the baby. Don't forget to drink plenty of water.
Be careful of these things while exercising.
If you decide to exercise, following these simple tips is very important for your safety.
- Clothing: Wear loose, comfortable clothing. It is also important to wear a bra with good support.
- Shoes: Wear a pair of good shoes that are appropriate for the exercise you are doing. This can help prevent accidents.
- Food and water: Eat at least an hour before exercising. Drink plenty of water before, during, and after exercising.
- Listen to your body: If you feel tired or uncomfortable, stop exercising immediately. Never overexert yourself.
- Getting up: After floor exercises, don't get up suddenly. Get up slowly. Otherwise, you may feel dizzy.
When to stop exercising immediately and see a doctor
If you experience any of the following symptoms while exercising, stop exercising immediately and call your doctor. In some cases, you may need to go to the Emergency Department (ETU).
These are warning signs that it's not good to play!
| Warning Sign | Action to Take |
|---|---|
| Vaginal bleeding | Notify the doctor immediately. |
| Watery discharge from the vagina | This could be amniotic fluid. Inform the doctor immediately. |
| Painful contractions that don't stop even after resting | This could be a sign of premature labor. |
| Chest pain, rapid heartbeat | Seek medical advice immediately. |
| Severe headache, blurred vision, dizziness | These may be signs of high blood pressure. Tell your doctor immediately. |
| Pain or swelling in the thigh area | Seek medical advice immediately. |
When can I start exercising again after having a baby?
You may be eager to get back into shape as soon as possible after having a baby. But don't panic. If you had a vaginal delivery, you can start doing something as simple as walking within a few days, under medical advice. After a cesarean delivery, you usually have to wait at least 6 weeks. However, it is essential to consult your doctor and get his approval before starting to exercise again.
Take-Home Message
- Exercising during pregnancy is very good for both you and your baby. But you need to do it very carefully.
- Before starting any exercise program, talk to your doctor to make sure it is appropriate for your health condition.
- Choose safe, simple exercises like swimming, walking, and yoga, which is specifically designed for pregnant women. Avoid anything that could cause you to fall or injure your stomach.
- Listen to your body . If you feel tired or uncomfortable, stop immediately. Don't overexert yourself.
- Always be on the lookout for warning signs like bleeding, persistent pain, and watery discharge. If you notice anything like this, see a doctor immediately.
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