Being pregnant should not be a reason for women not to be physically fit. In fact, pregnant women need to be physically fit during pregnancy so that they can comfortably deal with various issues related to it. Exercising can help them sleep better, increase their muscle strength and endurance, and have fewer pregnancy problems.
Pregnant women who plan to exercise should first consult their doctor on this issue. Doctors can help them choose the most suitable exercise program for them. They should choose a low-level exercise program to avoid any discomfort.
It is not recommended for pregnant women to choose an exercise program that can cause a lot of fatigue, breathing problems and pain. Physical activities that can increase the risk of injury should also be avoided. Depending on the weather, they should exercise in the evening or early morning to avoid experiencing too much heat.
Walking is one of the safest exercises for pregnant women. It can be done throughout the entire pregnancy period. Walking can help increase energy levels and muscle strength. Regular walking also helps expectant mothers to sleep comfortably.
Another exercise that is suitable for pregnant women is stretching exercises such as yoga, neck rotation, thigh shifting. Stretching exercises are effective in keeping the muscle flexible. It also helps relieve the pressure and stress that most pregnant women experience. However, pregnant women who practice yoga should avoid excessive stretching and lying flat on their back as it can affect blood circulation throughout the body.
Swimming is the most recommended prenatal exercise. It is good for cardiovascular health as it increases the heart rate. It also tones the body without straining the joints.
The main benefit of Kegel exercise is its ability to strengthen and tone the muscles of pregnant women. Toned muscles help minimize hemorrhoids and bladder leaks. Kegel exercise also strengthens the muscles in the pelvic floor and promotes perineal healing. It is recommended that soon-to-be mothers do five sets of this exercise every day.
Since not all types of exercise are viable for pregnant women, they should be sufficiently responsible to identify those that may be harmful to their health. Expectant mothers should avoid skiing as it has various risks such as abdominal trauma and falling. Another exercise to avoid is horseback riding.
When exercising, those who are pregnant should make sure they are wearing appropriate workout clothing. They should wear clothing that will provide good support, a sports bra and shoes.
Wearing appropriate exercise clothing will also minimize injury. Pregnant women should never forget to drink plenty of water and breathe deeply. It is also important to monitor their heart rate. When exercising indoors, they should make sure the area is well ventilated.
Prenatal exercises are beneficial for the health of the baby and the mother. But in order to fully enjoy its benefits, it is important to follow safety precautions.