Pregnancy is the most important
period in human life, is the moment of eager and anxiety of many young mothers.
Who does not desire to ensure the health of mother and baby during pregnancy,
especially if the birthday is imminent, and the most useful advice is that you
need to do some simple exercises. This opinion can make you to wonder and worry
about your baby injured during training, but I believe you will change your
idea after read this article.
The exercises during
pregnancy have been proven not only bring positive effects to the health and
endurance of women, but also strengthen your baby's health. The women who do exercise
regularly have more opportunities to have the baby with balance weight, not
underweight or redundant weight. They are also less backache during pregnancy,
increase endurance in harsh environments, in addition, they also have
opportunity to get in shape faster after delivery than other mothers.
One of the other benefits
of exercise that I've proven myself is the peace and comfort in mind. I
remember the first time I was pregnancy, everything seemed to change rapidly:
body changed, mood changed, food tastes changed, fluctuating hormones, the only
thing I did not change was the exercise routine. Each time in the gym, I felt
everything is so relieved, I really find pleasure to be myself through each
movement. The exercise helped me sleep more deeply, more agile step than
waddling gait of other pregnant women, and importantly, I felt confident and
proud of my rounded abdominal.
“What
type of exercises do I need to do during pregnancy?”
That is the question that women
often ask me, and I have different answers to each of them, but the general
rule for most people is:
If you have ever had the
habit of exercising before pregnancy and have never injured or ill, so keep that
healthy habit during pregnancy and only quit when you see the wrong sign.
What if you absolutely do
not do exercise before pregnancy? Do not be hasty to do exercise in the first 3
months of pregnancy, because it is not good time to start a new habit. Please
wait for the next 3 months and gradually get used to the gentle exercise. The
best types of exercise for pregnant women are walking, swimming, yoga (if
possible, register a pre-birth yoga course with a guide, you will soon feel the
effect) and some of the slight antagonistic movements will reduce lower back
pain because of growing belly or shoulder soreness due to the making milk of
breast.
“How
much should intensity is to achieve the best performance?”
This depends on each
person's physical, but my advice is that you should gradually increase the
intensity up a bit after each training day. If you feel short of breath so that
you can not talk, please reduce a little in intensity in the next exercise day.
Normally you will feel muscle pain the next day, which is the normal
phenomenon. However, if the pain lasts 3-4 days, it means you did too much, so
let's reduce the intensity of the next day.
“How
often should I practice?”
Ideal schedule is practice
a little every day during pregnancy: maybe 20 minute walk or do some household
chores could help you to sweat. You can do 2-3 heavy intensity exercise a week,
but remember to listen to your body to have the most appropriate intensity and schedule.
You should also avoid exercise when tired, but if you find the exercise will
help you better, please listen to yourself.
“In
what case should I avoid practicing?”
Although doing exercise
during pregnancy is good for health, however, there are some points that we
recommend you should not do it: if you see bleeding phenomena; the sudden bumps
appear at the ankles, feet or face; the sudden pain in the abdomen; dizziness
or headache; not gain enough weight (less than 1 kg in a month during the first
6 months of pregnancy).
“How
can I prevent injuries?”
There are many exercises
you can do through pregnancy, but there are some actions we recommend that you
should avoid:
- The movements that you
lie on back or stomach after the first 3 months of pregnancy.
- Any exercise or activity
that can make you fall and injure the abdomen, such as skating, skiing, horse
riding, hiking, ...
- The actions that increase
your body temperature, especially during the first 3 months of pregnancy. You
should wear the thin clothes, a fit sport bra, drink water in moderation and do
exercise in airy space.
- Maintaining a motion for
too long, especially in yoga, while some upside down movement, to maintain at
the same position may cause blood pressure accrual.
