10 tips for exercising during pregnancy، The stage of pregnancy accompanies many changes from your back pain, swelling of your ankle, inability to sleep, feeling unwell and others, and studies have proven that exercise and physical activity are among the most effective treatments for many symptoms of pregnancy, so exercise during pregnancy It offers the mother and the fetus several health benefits, such as reducing back pain and leg cramps, constipation, bloating, swelling, improving the health of the heart and lungs, and preparing the pregnant body to bear the pain of labor and delivery. During pregnancy.
10 tips for exercising during pregnancy
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Pregnant women feel nauseous and tired during the first trimester of pregnancy, which makes it difficult to have the motivation or desire to exercise, but after 12 to 16 weeks of pregnancy, most women feel better, and the tendency to resume some physical activity, but after week 32 to 34 it becomes a size The pregnant belly is large and the feeling of fatigue increases, during this stage certain physical activities must be postponed until after birth, and the following are the most important tips that you should keep in mind when exercising during pregnancy:
- Pregnant women should do at least 150 minutes (two and a half hours) a week of any physical activity, such as brisk walking.
- Before starting any physical activity, the topic should be discussed with the doctor to develop a training program appropriate for pregnancy and the health status of the woman, to avoid any complications.
- Walking is part of the daily program of physical activity, half an hour of walking every day is enough, but if you can’t, try to walk less than half an hour, it will be better than staying in a state of inactivity, walking can be a comfortable, convenient and easy way to exercise Physical activity throughout pregnancy.
- Swimming, as it is an easy activity and increases cardiovascular fitness without putting extra pressure on muscles and joints.
- Use videos that include exercises for pregnant women at each stage of pregnancy.
- Stop exercising if you feel tired, dizzy, short of breath, have stomach or back pain, swelling and numbness, or if you feel your heart is beating too fast or at an uneven rate.
- Do some warm-up exercises before starting any physical exercise.
- Avoid physical activity in hot weather, and you should drink enough water and fluids before, during and after physical activity, and wear comfortable and appropriate clothing for exercise, to support and protect the abdomen.
- The trainer should be informed that you are pregnant and at what stage of pregnancy, in order to design the appropriate training program for you.
- Avoid engaging in strenuous physical activities such as judo or squash, or that expose the pregnant woman to risks, such as horse riding or cycling.
The best exercises for pregnant women
Pelvic floor muscle exercise:
This exercise strengthens the pelvic floor muscles and prevents complications during childbirth.
Imagine that you are trying to control your urge to urinate, and you will feel pressure on the muscles. Hold this position for ten seconds, then gradually relax, and repeat ten times.
Abdominal support exercise:
This exercise supports the abdomen and back, reducing back pain common in pregnancy and reducing the feeling of heaviness in the abdomen.
Lie on one side with your knees slightly bent, take a deep breath and try to pull your abdomen toward your spine. Stay in this position for ten seconds. Gently relax your abdominal muscles and repeat this ten times.
Pelvic stretching exercise:
This exercise strengthens the muscles of the lower back and pelvis. This exercise includes lying down and lifting the abdomen, so the steps must be followed carefully.
Lie on your back with your head and shoulders raised on a pillow and your knees bent, breathing in gently. As you exhale, press your lower back down using your abdominal muscles, pull your pelvis down a little, and hold for five to ten seconds.
Exercising during pregnancy is one of the healthy habits that must be regular, but you should consult your doctor before doing any exercise to assess your health and the condition of the fetus, and it is preferable that your husband be next to you to help you, especially in the last months of pregnancy.