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Exercise during pregnancy: stay active

 

Exercise during pregnancy: stay active

Exercise during pregnancy: stay active

Contents of the article

  • Should you exercise during pregnancy?
  • safety first
  • Here are some tips from the American College of Obstetricians and Gynecologists:
  • Childbirth exercises

 

Should you exercise during pregnancy?

A good general rule here is that if your pregnancy is going well, you can do almost all of the exercises that you were doing before pregnancy. And if you aren't exercising, now is the time to get started. Exercise strengthens and relaxes muscles, and you will use some of them during labor and delivery. It also increases blood circulation between you and your baby. Pregnancy exercises reduce many of the hassles you might feel during pregnancy (such as back pain), improve your energy level, and help you feel better emotionally. In fact, the American College of Obstetricians and Gynecologists recommends that you exercise slowly, for no more than 5 minutes a day, and gradually increase it until you reach 30 minutes a day. 

safety first

Although exercise is great for you and your baby, there are some preventive precautions that you should pay attention to.

Here are some tips from the American College of Obstetricians and Gynecologists:

  • Try to maintain an exercise regimen for about   30 minutes .
  • Always ensure a warm-up  period and a cooling period (in addition to the 30-minute period of exercise).
  • Avoid strenuous or passive stretching movements such as trying to reach to the toes or doing hock stretches. Pregnancy hormones make your joints loose, so the risk of overstretching, which can injure a muscle during pregnancy increases.
  • Avoid sudden shaking movements, sudden bouncing, or rapid changes in posture.
  • Avoid vigorous activity and only engage in low-impact activities, especially if you did not exercise regularly before pregnancy. Fast walking, swimming, and stationary bike rides are good options.
  • If you take part in an aerobic class,   only work out on wooden surfaces  or on sturdy carpets, and make sure to tell the trainer that you are pregnant.
  • Provide protection for the muscles of the   abdomen and lower back   by using proper posture of the body and avoiding exercises that can stress those muscles, such as full push-ups or lifting both legs off the ground at the same time. Instead, do a "mini" pushup (see below) and as the legs are raised, lift one leg, with the other leg bent with the foot on the floor.
  • Avoid excessive heat : Drink plenty of water, and do not exercise in hot and humid conditions.

And remember to always consult your healthcare provider before starting any new exercise regimen during pregnancy.

Childbirth exercises

You can perform these two simple exercises every day to prepare your muscles for the big task of childbirth.

1 . Tummy tuck

This exercise tightens the abdominal muscles to provide support for the spine and help reduce lower back pain. The abdominal muscles will also be involved in pushing your baby out during the second stage of labor. Sit up straight in the chair, raise your left knee as high as possible with your right arm up, and hold this position for a few seconds. Repeat this exercise with your right knee and left arm. Do 10 sets, and repeat several times each day.

2 . Kegel exercises

You can do it anywhere, anytime, and without anyone knowing! It helps the pelvic floor muscles become more flexible, so that your baby can pass through the pelvis more easily during birth. To do Kegel exercises, contract the muscles around the urethra, vagina, and rectum (as if you are trying to prevent yourself from urinating). Hold this position for several seconds, then release the muscles. Do 10 sets, and repeat several times each day.

While exercising, be sure to hear what your body says to you. Pain usually indicates that something is wrong.

Tell your doctor if you experience any trouble.

 

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