Movement habit is very helpful to pregnant mothers during childbirth. Therefore, you should know the exercises for pregnant women and practice regularly.
Experts always encourage pregnant women to exercise before pregnancy to improve the health of pregnant women as well as to help make the time of giving birth lighter. However, you should consult and find out which sport is best for you. ( 1 ) ( 2 )
As a future mother, you focus on doing everything to make your little angel healthy. Exercise is a good way for the health of both pregnant mother and baby. In fact, the right gestures can alleviate common uncomfortable conditions like back pain and trouble sleeping.
One of the best sports that is suggested is swimming because the gentle impact on the joint helps to reduce swollen ankles. In addition, when you are underwater, you will see your body move gently no matter how large your pregnant belly is.
Cycling is usually a safe sport even if you just started exercising. This exercise not only helps pregnant mothers increase heart rate but also limits pain in the knee joints.
Light lifting will help pregnant mothers keep in shape before and after giving birth. If you participated in this sport before you become pregnant, keep exercising as long as you are comfortable. In addition, pregnant mothers should pay attention to avoid lifting too heavy weights or exercises with back and back exercises.
Brisk walking has always been prized for its safety as well as its ability to support heart muscle health and improve mood. In addition, pregnant mothers can also walk before giving birth.
If you are just starting out, try walking about 4km in 1 week. Increase your time, pace a little bit per week and combine it with climbing stairs if you've adapted to the intensity of the exercise.
Yoga strengthens muscles, relieves back pain and helps you relax. Many studies show that yoga can make the childbirth process shorter and more comfortable. Try taking a prenatal class that focuses primarily on gentle, relaxing movements to prepare you well for the next time of labor.
You can also learn some yoga exercises for pregnant mothers at home if you don't have much time. Mother always remember to exercise gently and moderately to avoid injury and affect the baby.
The beauty of Kegel exercises is that you can do it anytime, anywhere without anyone knowing. Kegel strengthens the muscles of the uterus, bladder and intestines to help reduce the strength of the baby.
To exercise, first try to squeeze your pelvic muscles, as if trying to hold urine or gas. Hold for 5 seconds, then relax. Repeat this movement 10 times / turn, 5 times / day.
Regular, moderate exercise not only gives you a healthy pregnancy, but can also help your baby grow better. Research shows that when a pregnant woman exercises, her baby's heart rate stays at a stable level. Infants born to actively active mothers also have a healthy weight after birth.
In addition to pain relief, exercises for pregnant women can also support the mother's body to prepare before labor. Studies have shown that exercising habits during pregnancy will help you reduce the risk of preterm birth, shorten the time of delivery, and your ability to recover from the baby faster .
Learn more: 17 tips on when you are a first-time mother
Up to 18% of all pregnant women develop gestational diabetes during pregnancy. Although the disease will appear and usually disappear after that, if not well controlled, it will adversely affect both mother and child.
Exercise for pregnant women can help reduce the risk of disease as well as control the condition by lowering blood sugar. Consult with your doctor to find out which type of exercise you are suitable for.
Before and during sports practice, pregnant mothers should note the following issues:
During pregnancy, your body tends to get hotter than normal. The mother's temperature too high will affect the fetus in the womb. Therefore, you should not sweat too much while exercising.
You can exercise in cool weather or exercise in the gym, the living room of the family to ensure the ambient temperature is at an ideal level.
Also, drink water before, during and after exercise. In addition, experts also discourage mothers from taking a steam bath or soaking the bottle in a hot tub.
Exercise for pregnant women to lift the mind and body is flooded with hormones like endorphins. Physical activity during pregnancy can reduce the risk of depression and anxiety, a dangerous and common psychological condition in pregnant women.
If you have any of the following symptoms, you should stop exercising for pregnant women and get checked by the hospital immediately:
Abdominal muscles spasm
Chest pain
Dizziness
Pain or swelling
Feel the baby is less moving
Headache
Liquid comes out of the vagina
Exercise and pregnancy both take a lot of energy. You may have been working comfortably yesterday without feeling tired, but the next day your body was heavy and didn't want to lift your limbs. Therefore, listen to your body to know when to stop instead of trying too hard.
If you find yourself feeling depressed, hold your feet or ask someone else to engage with you or take prenatal classes to get back on track.
aFamilyToday Health does not offer medical advice, diagnosis or treatment.
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