Exercise Rules During Pregnancy that Women Need to Record
Pregnant women are strongly encouraged to exercise regularly. However, there are some rules that pregnant women must obey so that exercise can provide many benefits and not harm.
Exercise during pregnancy has many good benefits from reducing pain in the body, making you sleep better, preventing constipation, to improving mood. In addition, regular exercise is also known to reduce the risk of pregnancy complications and facilitate the delivery of pregnant women.
Exercise Rules While Pregnant
Even though it has many benefits, pregnant women should not be careless while exercising, huh. Instead of being healthy, improper exercise can actually be bad for the health of pregnant women and the fetus.
Well, here are some rules that pregnant women need to note:
1. Wear comfortable clothes
Sports clothing is the first thing that is important for pregnant women to pay attention to. Pregnant women are advised to wear comfortable and loose clothing when exercising. That way, pregnant women can move and breathe freely, so that the risk of injury is also reduced.
2. Drink plenty of water
When doing sports that sweat, the fluid in the body will decrease. If this discharge is not balanced with adequate fluid intake, pregnant women can become dehydrated which can harm the fetus. Therefore, drink plenty of water before, during, and after exercising.
3. Choose the right type of exercise
Pregnant women are advised to do light exercise that does not put pressure on the stomach, such as walking, swimming, yoga, or pilates. Pregnant women can also do exercises that focus on back muscle strength to help improve posture and maintain body balance.
When entering mid-pregnancy, avoid sports movements that require lying on your back, yes. When the stomach starts to enlarge, the supine position can press the main blood vessels leading to the placenta, so that blood flow to the fetus can be reduced.
In addition, also avoid sports movements that are too jerky, especially when pregnant women have entered the third trimester. In the third trimester, the body's muscles will naturally be weaker so that pregnant women are more prone to injury.
4. Don't forget to warm up and cool down
Pregnant women should warm up before starting exercise. Warming up will make your muscles more flexible and minimize the risk of injury. After finishing exercising, don't forget to cool down so that the muscles become more relaxed and avoid muscle cramps.
5. Note the length of time exercising
We recommend that you limit your exercise time to a maximum of 30 minutes. Even if the stomach is getting bigger, 10 minutes will suffice, really. Immediately stop exercising if pregnant women have started to feel dizzy, blurred vision, and shortness of breath in the middle of an exercise. This condition indicates that the pregnant woman is too tired.
Pregnant women, those are some sports rules that must be obeyed. By following these rules, pregnant women can get the benefits of exercise and avoid the risks that can occur. It is important to remember, do sports as comfortable and as possible for pregnant women.
Do not force exercise if pregnant women feel unable, especially if the doctor also advises pregnant women to get plenty of rest and limit exercise. This can be recommended for pregnant women who have problems such as a weak cervix, placenta previa, and preeclampsia
If pregnant women are in doubt, you should consult your doctor from the beginning of pregnancy about whether pregnant women are safe or not to exercise and what kind of sports pregnant women can do.
Exercise during pregnancy has many good benefits from reducing pain in the body, making you sleep better, preventing constipation, to improving mood. In addition, regular exercise is also known to reduce the risk of pregnancy complications and facilitate the delivery of pregnant women.
Exercise Rules While Pregnant
Even though it has many benefits, pregnant women should not be careless while exercising, huh. Instead of being healthy, improper exercise can actually be bad for the health of pregnant women and the fetus.
Well, here are some rules that pregnant women need to note:
1. Wear comfortable clothes
Sports clothing is the first thing that is important for pregnant women to pay attention to. Pregnant women are advised to wear comfortable and loose clothing when exercising. That way, pregnant women can move and breathe freely, so that the risk of injury is also reduced.
2. Drink plenty of water
When doing sports that sweat, the fluid in the body will decrease. If this discharge is not balanced with adequate fluid intake, pregnant women can become dehydrated which can harm the fetus. Therefore, drink plenty of water before, during, and after exercising.
3. Choose the right type of exercise
Pregnant women are advised to do light exercise that does not put pressure on the stomach, such as walking, swimming, yoga, or pilates. Pregnant women can also do exercises that focus on back muscle strength to help improve posture and maintain body balance.
When entering mid-pregnancy, avoid sports movements that require lying on your back, yes. When the stomach starts to enlarge, the supine position can press the main blood vessels leading to the placenta, so that blood flow to the fetus can be reduced.
In addition, also avoid sports movements that are too jerky, especially when pregnant women have entered the third trimester. In the third trimester, the body's muscles will naturally be weaker so that pregnant women are more prone to injury.
4. Don't forget to warm up and cool down
Pregnant women should warm up before starting exercise. Warming up will make your muscles more flexible and minimize the risk of injury. After finishing exercising, don't forget to cool down so that the muscles become more relaxed and avoid muscle cramps.
5. Note the length of time exercising
We recommend that you limit your exercise time to a maximum of 30 minutes. Even if the stomach is getting bigger, 10 minutes will suffice, really. Immediately stop exercising if pregnant women have started to feel dizzy, blurred vision, and shortness of breath in the middle of an exercise. This condition indicates that the pregnant woman is too tired.
Pregnant women, those are some sports rules that must be obeyed. By following these rules, pregnant women can get the benefits of exercise and avoid the risks that can occur. It is important to remember, do sports as comfortable and as possible for pregnant women.
Do not force exercise if pregnant women feel unable, especially if the doctor also advises pregnant women to get plenty of rest and limit exercise. This can be recommended for pregnant women who have problems such as a weak cervix, placenta previa, and preeclampsia
If pregnant women are in doubt, you should consult your doctor from the beginning of pregnancy about whether pregnant women are safe or not to exercise and what kind of sports pregnant women can do.
