Many mothers are afraid to do even the smallest tasks when they find out they're expecting. They stop doing things like walking or climbing stairs. "Will something happen to the baby if I exercise?" they're afraid. But did you know that exercising during pregnancy is actually very good for you and your baby in many cases? Many of the myths that used to exist have now been debunked by new medical research . Let's see what the truth is.
Just think, how great it would be to stay healthy and strong throughout your pregnancy. Not only will exercising make you feel better physically, it will also help you feel happier mentally, and it will also help you recover faster during labor and delivery. Not only that, but when you are healthy, your baby will also grow up healthy.
But remember! Before doing all this, the most important thing you should do first is talk to your doctor. It is essential to get clear advice on what exercises are best for you based on your health condition and how long you should do them.
If you have never exercised before (The Novice)
Many people don't exercise regularly before they get pregnant. If that's you, that's okay. It's not too late to start now. But it's not a good idea to start doing strenuous exercises all at once. Let's start simply.
Exercise strengthens the muscles that support the uterus. This greatly reduces back pain, leg swelling, and fatigue during pregnancy. It also prepares the body for the challenges of childbirth.
So what simple exercises can you do?
- Brisk Walking: This is the best and safest form of exercise. Walking for 20-30 minutes a day, three to four days a week is enough. If you can talk to a friend while walking, that's the pace that's right for you.
- Swimming and Water Aerobics : In water, your perceived weight is reduced by about 90%. This reduces the pressure on your joints. Swimming also helps reduce unnecessary fluid retention in the body and control swelling.
- Yoga: There are yoga classes specifically for pregnant women. Deep breathing helps to relax the mind, strengthen muscles, and is a great help in practicing the breathing patterns needed during childbirth.
The most important thing: Listen to your body when you exercise. Don't push yourself so hard that you can't talk. That's the simplest yardstick. If you feel tired, stop. How you feel may be different from one day to the next. So exercise according to how you feel that day.
If you are already a good exerciser (The Conditioned Athlete)
You may have been running, lifting weights, or doing other strenuous exercises before you got pregnant. In the past, doctors used to tell you to stop doing all of these things when you got pregnant. But now research has shown that if your body is used to those exercises, it's okay to continue them. Just reduce the intensity a little.
Research has shown that women like this experience fewer physical discomforts, have easier and shorter childbirths, and recover more quickly.
But remember these things:
- Reduce the intensity: Reduce the distance and speed you normally run. If you lift weights, reduce the weight and increase the repetitions (r EPS ).
- Listen to your body: Your body is telling you, "This is a little too intense." If you feel any stomach pain or discomfort, stop immediately. It may be time to stop running and switch to cycling or swimming.
- Make a plan with your doctor: It's best to talk to your doctor about this before you get pregnant and create an exercise plan that suits you.
Safety first! Be sure to follow these instructions.
No matter what your fitness level, it's important to follow these safety tips when exercising during pregnancy.
| Things to do (Do's) | Don'ts |
|---|---|
| Drink plenty of water: Drink plenty of water before, during, and after exercise. Being dehydrated is not good for the mother or the baby. | Exercises while lying on your side: Avoid exercises that involve lying on your side after the first trimester. This can compress a major vein that brings blood to the heart. |
| Warm-up and Cool-down: Don't forget to warm-up before starting your workout and cool-down after. | High-risk sports: Avoid contact sports (football, basketball), sports that involve falling (horseback riding, downhill skiing), and scuba diving altogether. |
| Wear appropriate clothing: Wear comfortable, loose-fitting clothing that absorbs sweat. Wear a supportive bra and comfortable shoes. | Don't ignore pain: If you feel any pain or discomfort, don't ignore it and exercise. Stop immediately. |
| Eat a good diet: Eat a nutritious diet to replenish the energy expended during exercise. It is best to eat 5 or 6 small meals a day. | Deep knee bends: The hormone relaxin released during pregnancy causes the joints to become loose. Therefore, avoid exercises that involve deep knee bends. |
If you experience these symptoms, stop exercising immediately and see a doctor!
If you experience symptoms such as chest pain, vaginal bleeding, uterine contractions, rupture of membranes, severe headache, blurred vision, or difficulty breathing, stop exercising immediately and consult your doctor. If necessary, do not hesitate to go to the Emergency Department (ETU) of the nearest hospital.
Take-Home Message
- Be sure to get permission from your doctor before starting exercise during your pregnancy.
- Listen carefully to the signals your body is giving you. If you feel tired, sore, or uncomfortable, stop exercising immediately.
- Drink plenty of water while exercising. Avoid dehydration.
- Even doing something simple like walking for 15-20 minutes every day is much more beneficial than not exercising at all.
- Exercise with joy and ease. This is a precious gift for you and your unborn baby.
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