In today's society, exercise has gradually become a part of daily life. Healthy young adult women want to include exercise during their pregnancy in order to have a healthier pregnancy. Before starting to exercise during pregnancy, expectant mothers should be checked by a gynecologist and obstetrician to determine whether there is a health problem that would prevent them from exercising.
What are the benefits of exercise done correctly?
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It minimizes the problems of back pain, constipation, and swelling in the legs (by increasing lymphatic and venous circulation) that may occur during pregnancy,
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It prevents diabetes (gestational diabetes) that may develop during pregnancy. protects or treats diabetes),
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Improves the posture of the pregnant woman,
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It prepares the pregnant woman morally for motherhood, reduces the fear of birth,
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Reduces tension,
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Increases muscle strength, elasticity and endurance,
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Increases energy,
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Reduces the risk of falling by maintaining balance
What type of exercises are done during pregnancy?
strong>Breathing exercises and relaxation techniques, especially when the birth process begins, help the mother stay calm and complete the process without stress for herself and her baby. In the first period when labor pains begin, the mother saves her energy for the active birth process with relaxation techniques. Again, in the first period, the mother feels less pain with breathing techniques.
Learning these exercises during pregnancy will help you have a more comfortable birth.
Kegel exercises; Exercises that work the muscle group that supports the urinary bladder, uterus and the last part of the large intestine. ir. If this muscle group, which we call the pelvic floor muscles, is not strong enough, urine leakage may occur after birth and sometimes during pregnancy, which may occur due to coughing and sneezing. Kegel exercises are exercises that you can do anywhere after you feel the pelvic floor muscles.
Prenatal exercises;
With exercise, oxygen and blood flow increases from other parts of the body to the working muscle group. Therefore, uncontrolled and excessive exercise should be avoided during pregnancy. Again, when organizing an exercise program, it should be taken into consideration whether the pregnant woman has done active exercise before.
Exercise is definitely harmful for those at risk of premature birth, those with vaginal bleeding and premature rupture of membranes. Pregnant women with medical problems such as hypertension should also seek advice from their doctor before starting exercise.
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Walking is ideal to start exercise. Especially people who did not exercise before pregnancy should start exercising with walking.
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Swimming is ideal because it exercises all the muscles of the body. Since water supports the body, there is no risk of injury or falling.
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Cycling can be preferred because it increases endurance. However, after a while, the growing belly will put a strain on the expectant mother. Therefore, horizontal exercise bikes should be preferred as they also support the waist.
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Aerobic exercises keep the heart and lungs strong. Can participate in special aerobics programs for pregnant women. Low-intensity and in-water aerobic programs may also be suitable for pregnant women.
What are the points to consider?
As pregnancy progresses, exercises in some positions can be beneficial for the mother and her baby. It may be harmful. Pregnant women should not jump, hop, etc. during exercise. Sudden changes in direction should be avoided, as these movements may cause damage to the joints and muscles of expectant mothers.
Excessive sweating and heating during exercise can lead to fluid loss, which is undesirable for both you and your baby.
Things to consider for safe and healthy exercise;
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Exercises performed lying on your back should be avoided after the first trimester of pregnancy
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Exercise should not be done in hot and humid weather or when you are feverish.
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Exercise should be done with weather-appropriate sports clothes that will keep you cool and absorb sweat.
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A bra should be used to protect and support the breasts,
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Drinking water to protect from overheating and fluid loss,
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Mother Candidates should make sure that they get the daily extra calories required during pregnancy.
What are the situations when exercise should be stopped and a doctor should be called?
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Vaginal bleeding,
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Breathing distress,
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Chest pain,
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Headache,
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Muscle weakness,
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Swelling and pain in the leg,
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Contraction in the uterus,
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Decrease in the baby's movements,
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Fluid discharge from the vagina
PREGNANCY AND SPORTS
In terms of sports activities during pregnancy; The condition of the pregnant woman and whether she is familiar with the sport she will be doing and whether there is a risk of collision and compression should be taken into consideration. Each pregnant woman is evaluated individually in terms of sports, and sports activities can be continued until the 36th week of pregnancy. It is possible to group them under:
1-Load-bearing sports
a-Jogging
b-Aerobic exercise programs
2-No-load-bearing sports sports
a-Cycling
b-Swimming
1a-It should not be started if it has not been done before.
-The distance should be under 2.5 km.
-If the environmental temperature is high, the distance should not be increased during the first 12 weeks.
-The ground conditions must be taken into consideration.
b-It is not recommended unless under observation during pregnancy. p>
-It is recommended to do it under the supervision of a doctor.
-Activities performed on the back should be avoided.
-There must be warm-up (15 minutes) and cool-down (15 minutes) periods.
2a-This program can be started at any time during pregnancy.
-Stable bicycles should be preferred due to the risk of falling.
-The back should be in an upright position as it may strain the waist and back.
b-Respiratory changes in late pregnancy make swimming difficult
-Calisthenic exercises in water are appropriate.
-The temperature of the water should be between 30-35 degrees.
REVIEW OF SPORTS TO DO DURING PREGNANCY
-Walking: It is frequently recommended for those who did not do active exercise before pregnancy.
-Tennis and Squash: If you are doing active tennis sports, you can continue as long as you do not have any problems or do not feel unexpectedly tired. However, remember that you may have balance problems and have difficulty in sudden and fast movements.
-Jogging: If you have been doing this sport before, you can continue as long as you feel good. However, avoid overheating and do not forget to drink fluids.
-Swimming: If you are a swimmer, you can continue swimming. It is one of the best sports that can be done during pregnancy. Water will reduce your body weight while working and strengthening different muscle groups.
-Diving is definitely not recommended during pregnancy.
-Golf and bowling: Both are among the sports that can be done during pregnancy. You should be careful about your balance.
-Surfing, horseback riding, basketball, volleyball, football, hockey, snow and water skiing are among the sports that should not be done due to the risk of falling, crashing and harming the baby.
-Certain sports. climbing above altitude (usually 2000 meters); In high altitudes, it may be risky for oxygen deficiency and therefore premature birth.
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