Benefits of exercise during pregnancy

Benefits of exercise during pregnancy

Benefits of exercise during pregnancy
Benefits of exercise during pregnancy


Sport is an essential and important thing in the life of many women, so if you are a fan of exercising before pregnancy, you can practice and benefit from it during pregnancy as well, as exercising during pregnancy provides many benefits for you and your baby, and through it you will get an improvement in the condition moodiness, a decrease in many pregnancy symptoms, a faster recovery after birth, and your baby may have a healthier heart, lower body mass index, and enhanced brain health.


Is it safe to exercise during pregnancy

For most pregnant women, exercising during pregnancy is dangerous and scary, but what you don't know is that exercise is a safe and healthy type of exercise for you and your baby. of pregnancy, or a premature baby who was born before 37 weeks of gestation, or a baby born with a low birth weight of less than 5 pounds, 8 ounces.


How much exercise you need during pregnancy

Pregnant women need at least two and a half hours of moderate aerobic activity each week. You don't have to do all your exercise in two and a half hours. Instead, divide it up over the week. You could do 30 minutes of exercise a day if that feels right to you. 30 minutes by doing a different activity every 10 minutes 3 times each day.


Benefits of exercising for pregnant women


Exercising during pregnancy keeps your mind and body healthy.

Physical activity can help you feel good and give you extra energy. It also makes your heart, lungs, and blood vessels strong and helps you stay fit.

Help you gain the right amount of weight during pregnancy.

Relieving some of the common discomforts during pregnancy, such as constipation, back pain, and swollen legs, ankles, and feet.

Help you manage stress and sleep better. Stress is the worry, pressure, or pressure you feel in response to things that are going on in your life.

It helps reduce the risk of pregnancy complications, such as gestational diabetes and pre-eclampsia.

Helps reduce the chances of a cesarean delivery.

Activities such as yoga for childbirth and Pilates can help you practice breathing, meditation and other calming methods that may help you manage labor pain.


Exercises for pregnant women in the first months


Walking: Brisk walking is a great exercise that doesn't strain your joints and muscles. If you are new to playing sports, this is a great activity.


Swimming and water exercises: Water supports your growing baby's weight and moving against the water helps keep your heart rate up. It's also easy on your joints and muscles. If you have lower back pain when doing other activities, try swimming.


Riding a stationary bike: This is safer than riding a regular bike while pregnant. You're much less likely to fall off a stationary bike than on a regular bike, even as your belly grows.


Exercises for pregnant women in the last months


Neck rotation exercise

Neck rotation can help relieve tension in your neck and shoulders. Start by dropping your head forward, then slowly rotate your head toward your right shoulder, then back to center, then toward your left shoulder. Do four slow turns in each direction.


Shoulder rotation exercise

Shoulder rotations help maintain range of motion. Start by moving your shoulders forward, then rotate them up toward the ears, then down again. Reverse directions by pulling the shoulders back, up toward the ears, and then back down again. Complete four turns each way.


Thigh rotation exercise

Keeping your legs limber and flexible can help maintain balance as your pregnancy progresses. To do a hip move, start by standing with one foot in front of the other about two feet, toes pointing forward. Lean forward with your body weight supported by your front thigh. Switch sides and repeat. Complete four exercises on each side.


Leg shake exercise

Leg shaking can help maintain blood circulation. Sit with your legs and feet straight. Move your legs up and down in a gentle rocking motion.


Ankle rotation exercise

Swollen feet and ankles during pregnancy are common and ankle spins can help stimulate circulation and may reduce some fluid buildup. Sit with your legs up and your toes relaxed. Rotate your feet in large circles using your entire foot and ankle, four times to the right and four times to the left.


Kegel exercises

To do Kegel exercises that target the pelvic floor, tighten the muscles and hold for a slow count of five, then relax. Repeat 10 times for one set. Do 3-5 sets daily. If you are not sure how to do the exercises, ask your doctor.


Yoga exercises

Yoga has many health benefits, but it may not be the right type of exercise during pregnancy. There are certain types of yoga for pregnant women that encourage relaxation, flexibility, focus, and deep breathing, all of which are great preparations for childbirth.


Risks of exercising during pregnancy

For some women, exercise is not safe during pregnancy, so it is necessary to consult a doctor before practicing it, to ensure that it is safe, as there are risks for some pregnant women, including:


Premature labor, bleeding from the vagina, or bleeding water.

Pregnancy with twins, triplets or more.

Cervical insufficiency or encircling.

Gestational hypertension or pre-eclampsia.

Placenta previa after 26 weeks of gestation.

severe anemia or certain heart or lung diseases.


Types of sports activities dangerous to pregnant women


Any activity with a lot of bouncing motion that could cause you to fall, such as horseback riding, downhill skiing, off-road biking or gymnastics.

Any sport in which you might get hit in the stomach, such as ice hockey, boxing, soccer, or basketball.

Any exercise that keeps you lying on your back after the first trimester.

Activities that can cause you to hit the water with great force, such as water skiing, surfing, or scuba diving.

Activities that may make your body temperature too high, such as Bikram yoga (also called hot yoga) or exercising outside on hot and humid days.


When should you stop exercising during pregnancy?

Bleeding from the vagina or fluid leaking from the vagina


chest pain, fast heartbeat or trouble breathing

Feeling dizzy or fainting

a headache

Muscle weakness, trouble walking, pain or swelling in your lower legs

Painful and regular contractions

Your child stops moving


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