Exercising during pregnancy is no longer taboo. In fact, physical activity during pregnancy is not only accepted, but recommended. If your doctor agrees, you can and should exercise while pregnant to improve health and feel better during pregnancy.
Some recent scientific studies have shown that regular exercise is not only good for the mother, but also for the baby. Babies who have mothers who exercise three times a week during pregnancy have a more stable heart rate during and after pregnancy. In comparison, babies of women who do little or no exercise during pregnancy have more erratic heart rates.
BENEFITS OF EXERCISING WHILE PREGNANT
If you stay active during pregnancy you can:
relieve common pregnancy problems like back pain, posture problems and constipation
increase the amount of oxygen in your body and that of your baby
help you with the labor effort
get back to your figure from before you were pregnant faster and more easily
strengthen the cardiovascular system, making you feel fitter
prevent stretch marks, blood clots and varicose veins
improve the quality of rest
have a better sense of well-being and relieve mood swings and stress
reduce the risk of gestational diabetes
Exercise also has a positive effect on weight control during pregnancy. Some mothers see pregnancy as an opportunity to eat as much as they want because they have to eat for two. But this is a half-truth. Although it is important to make sure that you and your baby receive the necessary nutrients during pregnancy, being overweight or underweight can cause harm to your body or your baby and can cause a loose vagina after delivery so you can use V tight Gel. Pregnant women who are overweight or obese are at increased risk for diabetes and high blood pressure. On the other hand, not eating enough can lead to a poorly developed baby and increase the risk of premature delivery.
HOW MUCH CAN I GAIN WEIGHT DURING PREGNANCY?
The amount of weight you can gain in each quarter varies from woman to woman. Be sure to check with your doctor for any questions or concerns you have. This is a general guide per quarter:
During this period, many women gain very little, or even nothing, weight. In fact, some women even lose weight due to morning sickness. If you gain a lot of weight during the first trimester, it will surely be due to your eating habits.
During this stage, the baby goes through a greater growth phase and the mother gains weight in relation to this. Medium-weight women typically gain 250-500 grams per week during the second trimester.
During the last phase of pregnancy, pregnant women earn about 500 g per week. Total weight gain over the last three months is about 4-6 kg on average.
It is important to note that the weight you gain during pregnancy varies greatly depending on the person and you should always follow up with your doctor. An important factor in weight gain during pregnancy is the weight you were before you were pregnant. Based on your pre-pregnancy body mass index, you can use the following ranges as a guide to determine if your weight gain is in a healthy range:
Below the appropriate weight (BMI <18.5) : 12.7 – 18.2 kg
Normal weight (BMI between 18.5 and 24.9): 11.4 – 15.9 kg
Overweight (BMI between 25 and 29.9): 6.8 – 11.4 kg
Obesity: maximum 9 kg
Regular exercise during pregnancy offers many benefits for you and your baby. In a safe and healthy pregnancy you can choose from almost any form of exercise you want, as long as you feel good and don’t put yourself at risk. However, there are some rules for exercising in pregnancy.
have your gynecologist’s permission before you start exercising
avoid sports with risk of falling or injury (such as skiing, climbing, horseback riding, martial arts, diving, surfing, etc.)
avoid contact sports (such as soccer, handball, basketball, etc.)
avoid carrying weights
not participate in competitive sports or races
avoid mountain activities at altitude (> 2500 m)
stop exercising if you experience dizziness, nausea, pain, or any type of discomfort
HOW TO EXERCISE DURING PREGNANCY
In healthy pregnancies, a woman can continue to exercise as often as she did before she was pregnant. However, the most important difference is the intensity of the training. Doctors and midwives recommend moderate exercise. This means that you can exercise, but you should never become exhausted. If you can have a conversation with someone while you exercise, it’s a good sign that you’re training at moderate intensity.
As a general rule, you should not exceed 70% of your maximum heart rate for your age (220 minus your age). It is easy to calculate:
EXAMPLE FOR A 30 YEAR OLD WOMAN:
The maximum heart rate for your age (220 minus 30) is 190 beats per minute. 70% of your maximum heart rate gives a training intensity of 133 beats per minute. Use this formula to discover the proper heart rate for your training during pregnancy.
Many pregnant women worry about their bodies during pregnancy and can distinguish between activities they can and cannot do. Use your intuition and do activities that make you feel comfortable and that you enjoy.
Running while pregnant
SPORTS TO BE FIT DURING PREGNANCY
Running at a comfortable and easy pace during pregnancy is a good activity to keep fit. You just have to make sure that you do not pass a moderate intensity and that you feel comfortable. As you gain weight, you should support your ankles and feet with well-padded sneakers.
Hiking or Nordic Walking Hiking or Nordic
Walking are great opportunities for pregnant women who were not very active before pregnancy to exercise and take a breath. Convince a friend to go with you and the activity will be more enjoyable.
Cycling at a comfortable pace outdoors stimulates circulation, improves blood flow in the legs, and reduces the risk of blood clots. Due to the risk of falls, you should switch to a stationary bike from the 20th week of pregnancy.
Water gymnastics and swimming are a different and fun way to stay fit during pregnancy. In addition, the water makes it lighter for the joints and muscles, so you can work the resistance comfortably and without impact.
Yoga and Pilates
For the relaxation of joints and ligaments in the pelvic area, there are certain yoga and pillar postures that you cannot do during pregnancy. But there are special classes for pregnant women that are a good opportunity to relax and prepare for childbirth.
Yoga during pregnancy
HOW TO RETRAIN AFTER GIVING BIRTH
Pregnancy and childbirth put a lot of strain on the body. So it is important that you rest for about 6-8 weeks after delivery. Before you start exercising again, it is important that you regain stability in the pelvic area. You can strengthen the pelvic area with special postnatal exercises.
Runners who start training too early are at risk of stretching the pelvic floor, which can often result in incontinence.
As soon as you have your gynecologist’s permission, you can start with light resistance training. The intensity should make you feel comfortable and the workout shouldn’t be too forced. Short walks are a perfect way to gradually get your body used to regular exercise. If you feel prepared, you can also do light workouts on the stationary bike, which is a low-impact, moderate exercise for the pelvic floor. If / when you start running, the first few runs should be short and low intensity. When you start to feel good you can increase the intensity little by little.