During this precious time when you are expecting to become a mother, you have a lot of questions on your mind, right? Among them, the biggest question that many people have is, "Is it okay for me to exercise during this time? If so, what kind of exercise is good?" Some people may be a little afraid, especially about ``High-Impact Exercise'', which we call "sore". So, let's talk about this clearly today, as if we were talking to a friend.
Is it really good to exercise during pregnancy?
First of all, exercise is great for most healthy pregnant women. In fact, it can make you feel much better and help prepare your body for labor. The US Department of Health and Human Services (`(US Department of Health and Human Services)`) even recommends that healthy pregnant women (those who are not already very active and not used to strenuous exercise) should do at least 150 minutes (that's 2 1/2 hours) of moderate-intensity aerobic activity per week.
Imagine that you walk briskly for about 30 minutes every day during lunchtime at work. That's what this means.
Do you know what "moderate-intensity" means? It's very simple. If you can carry on a normal conversation with someone while exercising, that's what moderate intensity is. You won't feel tired, but you'll get a little exercise.
What are these 'low-impact' and 'high-impact' exercises?
Now let's look at these two types of exercises.
- Low-Impact Exercise : These are exercises that have very gentle, smooth movements and don't put too much pressure on your joints. Think walking, swimming, etc. These are great for pregnancy.
- High-Impact Exercise : These are exercises that involve a bit of jumping, running, and movements that are a bit hard on the joints. Examples include jogging and some aerobics exercises.
Now you may be thinking, "So I went jogging and did aerobics before I got pregnant, can't I do them now?" Actually, if your pregnancy is going well and without any complications, and your doctor says it's fine, you can do some moderate-intensity (i.e., not too strenuous) high-impact exercises. There's no evidence that it will harm the baby.
But there's something to it, these ``High-Impact'' exercises are exercises that put a lot of pressure and strain on the body. So as your belly gets bigger, you may feel discomfort and pain while doing these. If you feel a little bit of discomfort, don't be stubborn and say, ''Oh, it's okay, let's do it a little more.'' You should stop right then and there. The most important thing is to listen to your body.
High-impact exercise gives you the feeling of "wow, that was a good workout." However, low-impact exercise can also increase your heart rate and oxygen intake. It also helps you avoid sudden, jerky movements that put unnecessary stress on your joints, bones, and muscles.
What if you were very active before you got pregnant?
You may have been very active before you got pregnant, perhaps even doing intense aerobic activities. If your doctor says it's safe for you and your baby, you may be able to continue your usual exercise routine to some extent. However, this may change as your pregnancy progresses . Therefore, it's important to talk to your doctor about the pros and cons of your preferred exercise regimen and whether it's appropriate for you at this time.
What exercises should you definitely avoid during pregnancy?
Some exercises and activities are not at all good during pregnancy. It is wise to avoid them. Let's see what they are:
- Weight lifting and weight training : These should be avoided, especially after the first trimester (that is, after the first three months).
- Exercises done while lying on your back : For example, exercises like ``Sit-ups''. These are also not suitable after the first trimester. You know what? When you lie on your back, the weight of the uterus puts pressure on a major blood vessel, which can make you feel dizzy, and the amount of blood going to the baby can also decrease.
- Contact Sports : Think of sports like hockey, basketball, and netball. The risk of getting hit in the stomach is high in these. So, stay away from these sports completely during this time.
- Deep sea diving (`(Scuba Diving)`) : This is not at all suitable for pregnant mothers.
- Exercises that involve a lot of ups and downs : Things like horseback riding are an example of this.
- Activities that are high risk for falls : Gymnastics, hiking, skiing, roller skating, etc. are not recommended at this time. Even a small fall can be dangerous.
- Things that increase body temperature a lot : For example, `(Hot Yoga)` (in some places, yoga is done in very hot rooms). Also, things like taking a bath in very hot water and staying in a sauna (`(Sauna)`) are not good at this time. Because an unnecessary increase in body temperature is not good for the baby.
Are there times when it's better not to exercise?
Yes, sometimes it's best for you and your baby to avoid exercise. Let's take a look at some of those situations:
- If you have any heart or lung disease.
- If you are pregnant with multiple babies (such as twins, triplets) at the same time (`(Multiple Pregnancy)`).
- If you have high blood pressure that is difficult to control.
- If you have severe anemia.
- If your doctor has told you not to exercise for any other medical reason.
In cases like this, it is extremely important to follow your doctor's instructions .
So what are the best exercises to do during pregnancy? What else do you need to know?
"So what's the best exercise for this time of year?" you might be wondering. Here are some great things to do:
- Walking : This is the simplest and safest exercise. You can do it anytime, anywhere.
- Swimming : Swimming reduces the feeling of heaviness in the body and is also easy on the joints.
- Water Aerobics : This is also very good as swimming. It is easy to exercise due to the buoyancy of water.
- Yoga : There are yoga classes specifically designed for pregnant women (Prenatal Yoga). These provide flexibility to the body and calm the mind. However, as mentioned earlier, do not do things like Hot Yoga.
- Pilates : This is also an exercise that helps strengthen muscles and improve balance. There are Pilates exercises that have been modified to suit pregnant mothers.
The most important thing is that before you start any exercise, or if you continue an exercise you are already doing, you should definitely talk to your doctor and get his approval. The doctor is the one who will look at your health and the health of the baby and tell you what is best for you.
Remember, you should feel comfortable when exercising. Stop immediately if you feel tired, sore, or dizzy. Drink plenty of water. Wear comfortable, breathable clothing.
Finally, the most important thing (Take-Home Message)
Okay, so I think a lot of things we've talked about have become clear to you. In summary:
- Moderate-intensity exercise is very good for most healthy pregnant mothers.
- Low-impact exercise is the safest. However, with the approval of a doctor, some people can also do moderate-intensity high-impact exercise.
- Listen to your body. If you feel any discomfort, stop immediately.
- There are definitely exercises and activities that you should avoid.
- Exercise is not appropriate for certain health conditions.
- Most importantly: Always consult your doctor before starting or continuing any exercise regimen.
You are not on this journey alone. Your doctor, family, and friends are all there to help and guide you. So, don't be afraid to ask questions and find out. I wish you all the best for this beautiful time, happy and healthy!
` Pregnancy, Exercise, High-Impact Exercise, Low-Impact Exercise, Pregnancy Health, Childbirth, Safe Exercise
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