What should be considered when exercising during pregnancy? The damages of exercise during pregnancy with you in this article… A pregnant woman is generally advised to avoid strenuous activities and when you think about these activities, one of the first things that comes to mind is exercise. However, although it may seem logical to skip exercise during pregnancy, it is very safe to exercise during pregnancy, provided the correct types of exercises are selected and performed under the guidance of a trained person. High-impact exercises that put pressure on the abdomen or lower back should be avoided as they may affect the developing fetus.
- Is It Safe to Exercise During Pregnancy?
- When Not to Exercise During Pregnancy?
- 9 Exercises to Avoid During Pregnancy
- 1. Highly Effective Aerobic Exercise
- 2. Heavy Lift
- 3. Lying on the Abdomen
- 4. Contact Sports
- 5. Cycling
- 6. Exercises
- 7. Sauna / Hot Yoga
- 8. Difficult Yoga Stages
- 9. Back Bending Exercises
- Safety Tips for Exercise During Pregnancy
- Frequency of Exercise During Pregnancy
Is It Safe to Exercise During Pregnancy?
It is safe to do light exercise every day during pregnancy. You can stay fit and healthy with some simple exercises by avoiding rigorous and stressful exercises. Doing light exercises not only give you stamina and energy, but also give you a good sleep, reduce stress and adjust the body for childbirth.
When Not to Exercise During Pregnancy?
Typically, in the first trimester There are some exercises to avoid and some exercises that are not suitable for the second and third trimesters. It is better to learn the exercises from a specialist who understands the effect each exercise has on various muscles of the body. If you have conditions such as diabetes, heart problems, low placenta, weak uterus or bleeding, you should seek medical advice before starting an exercise regimen.
9 Exercises to Avoid During Pregnancy
Your instincts are the best decision maker when deciding what exercises to avoid during pregnancy. A growing baby bump shifts the center of gravity significantly and restricts body movement. The following are some of the activities you can avoid during pregnancy.
1. Highly Effective Aerobic Exercise
Exercises that include heavy jumping, running and effort can be avoided during this period as there is a chance to lose balance.
2. Heavy Lift
Exercises involving weight training by lifting weights cause the abdomen to pull by putting pressure on the uterus. Overhead shoulder presses also apply pressure to the lower back.
3. Lying on the Abdomen
Lying on the stomach and exercising can be very harmful for the fetus. Even lying on your back after the first trimester can be a little uncomfortable. Exercises in both positions cause discomfort and can be avoided.
4. Contact Sports
Active sports such as volleyball, basketball and horse riding have a high risk of injury. Ligaments and bones tend to be more fragile and damaged during pregnancy.
Cycling is a very good physical exercise. However, the growing uterus during pregnancy can make it difficult for you to balance the cycle. There is a greater chance of falling and falling due to the change of the center of gravity.
Exercises are great exercises for shaping the area around the abdomen. However, especially if your pregnancy in the first trimester is an exercise to be avoided. Pulling of the lower abdominal muscles can cause undue stress to the uterus and baby.
7. Sauna / Hot Yoga
Exposure to extreme heat is harmful to the developing baby and therefore hot during pregnancy. sauna baths or hot yoga techniques should be avoided.
8. Difficult Yoga Stages
Yoga is great during pregnancy and there are actually many prenatal yoga classes you can take to relax and relieve stress. However, there are some yoga postures that require a lot of twisting and twisting. If you have practiced yoga before becoming pregnant, consult your doctor or a trained yoga instructor before continuing with these stages during pregnancy.
9. Back Bending Exercises
Exercises and yoga postures that involve bending the back, such as greeting the sun, should not be done during pregnancy. These postures cause an unnecessary pull on the uterus, which can affect the fetus.
Safety Tips for Exercise During Pregnancy
It is important to understand the changes in your body when exercising during pregnancy. Hormonal changes that lead to the loss of ligaments and bones, increased resting heart rate, and a feeling of imbalance limit the options available for an exercise routine. Here are some exercises you should not do while pregnant:
- Do not force yourself to do any exercise. Stop or at least pause for a short while when there is pain anywhere in the body, nausea, dizziness, headache or shortness of breath.
- Do not do exercises that put any pressure on your abdomen or lower back.
- Do not do your exercises without consulting experts.
- If you have any pre-existing medical conditions, do not start exercising without consulting your doctor.
- Do not show yourself in the hot sun or hot water bath. Set the ambient temperature equal to body temperature.
Always remember that: Drink plenty of water to stay hydrated and replenish fluid loss.
Practical deep breathing exercises to increase oxygen uptake, which ultimately gives a good oxygen supply to the growing fetus.
Frequency of Exercise During Pregnancy
If the doctor continues to exercise, you can apply a light exercise regimen for about 30 minutes a day, four days a week. However, walking and other physical activities can normally be done as before.
Staying fit and active on the motherhood journey is essential for every woman. Outside of regular work, a few minutes of stretching and exercise can go a long way in preparing the body for safe and easy labor. Choosing a conscious exercise will keep any complications away.