Mothers-to-be also do sports! In today's society, exercise has gradually become a part of daily life. Healthy, young and adult women want to include exercise during their pregnancy in order to have a healthier pregnancy. However, before starting to exercise, expectant mothers should be checked by a gynecologist and obstetrician to see if they have any health problems that would prevent them from exercising. Here's all you need to know about exercise during pregnancy... What are the benefits of proper exercise during pregnancy? - It minimizes the problems that may occur during pregnancy, such as back pain, constipation, and swelling in the legs (by increasing lymphatic and venous circulation). - It protects against diabetes that may develop during pregnancy (gestational diabetes) or treats it if present. - Improves the posture of the pregnant woman. - It morally prepares the pregnant woman for motherhood and reduces the fear of birth. - Reduces tension. - Increases muscle strength, elasticity and endurance. - Increases energy. - It reduces the risk of falling by maintaining balance. What types of exercises are done during pregnancy? Breathing exercises and relaxation techniques help the mother stay calm and complete the process without stressing herself and her baby, especially when the birth process begins. In the first period when labor pains begin, the mother saves her energy for the active birth process by using 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 are exercises that work the muscle group that supports the urinary bladder, uterus and the last part of the large intestine. If this muscle group, which we call the pelvic floor muscles, is not strong enough, you may experience urinary incontinence due to coughing and sneezing after birth and sometimes during pregnancy. Kegel exercises are exercises that can be done anywhere once the pelvic floor muscles are felt. 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. Are at risk of premature birth Exercise is definitely unsafe for those with vaginal bleeding and premature rupture of membranes. Pregnant women with problems such as hypertension should also seek advice from their doctors before starting exercise. Walking is an ideal way to start exercise. Especially people who did not exercise before pregnancy should start exercising with walking. 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. Cycling may 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. Aerobic exercises keep the heart and lungs strong. Special aerobics programs can be attended for pregnant women. Aerobic programs performed at low intensity and in water may also be suitable for pregnant women. Points to consider: As pregnancy progresses, exercises in some positions may be harmful for the mother and her baby. Pregnant women should avoid jumping, jumping and sudden changes of direction during exercise. 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: After the first period of pregnancy (first trimester), exercises performed lying on your back should be avoided. Exercise should not be done in hot and humid weather or when you have a fever. Exercise should be done in sports clothing that will keep you cool, absorb sweat and is suitable for the weather. A bra should be used to protect and support the breasts. Drink water to prevent overheating and fluid loss. Expectant mothers should make sure that they get the daily extra calories required during pregnancy.
Situations in which a doctor should be called: Vaginal bleeding Shortness of breath Chest pain Headache Muscle weakness Swelling and pain in the leg Contraction in the uterus Decrease in the baby's movements Fluid from the vagina The expectant mother The majority of expectant mothers, from the first day of their pregnancy, do not exercise, let alone exercise, with the thought that it will harm the healthy development of their unborn child in the womb and the healthy birth. They prefer a life. Physical Therapy and Rehabilitation Specialist Dr. According to Evren Kul Panza, the benefits of physical exercise during pregnancy are countless. When expectant mothers are planning their pregnancy, it is necessary to strengthen their waist and abdominal muscles so that they can have a comfortable and painless pregnancy. During pregnancy, some anatomical disorders occur in the waist due to the growth of the uterus and weight gain. Waist and abdomen are strengthened with exercises for abdominal muscles. It would be beneficial to consult a physical therapy and rehabilitation specialist for exercise training during the pre-pregnancy period and low back pain during pregnancy and the recommended exercises to be done during this period. Apart from these exercises, walking, cycling and swimming are among the sports we recommend most. Which exercises should be done? It is a fact that there are many changes in the body during pregnancy. The first of these changes is that the waist becomes more hollow. This can cause back pain. The first purpose of exercise during pregnancy is to maintain a proper body posture and relieve back pain. Dr. Panza lists the recommended exercises and their benefits as follows: Swimming The most common sport recommended for pregnant women is swimming. It is recommended because it exercises the entire muscular system and the water has a kind of massage effect. It is also preferred because it is relaxing and does not strain the waist. Walking: If possible, outdoor walks are recommended. Walking, which starts with 15 minutes and lasts up to an hour a day, should be done 3 days a week. Aerobic exercises Aerobics increase the use of oxygen by stimulating the blood circulation necessary for the mother and baby. It increases the condition of the mother and prevents her from getting tired easily. Aerobic exercise for pregnant women 1- Lie on a mat. Put a pillow under your head. With your mouth closed, breathe in slowly, widening the spaces between your ribs. This exercise helps regulate breathing, especially in the late pregnancy phase. 2- During this movement, it is necessary to make sure that the waist is not hollow and is straight. Expand your ribcage by breathing in a rib-opening manner. Meanwhile, watch the breasts move forward. Then lift your head up and breathe easily. 3- hard at a distance of 50 cm Hold on to a support (sink, etc.). Squat down by pressing the right rear part of the heels and knees pointing outwards. Although it may be difficult to maintain balance at first, you will find that it is easy to maintain balance over time. Since bending forward from the waist is quite inconvenient during daily life activities, a "squatting movement" should be done when picking up something from the floor or doing housework. 4- Lie down on the ground. While keeping one leg straight, pull the other towards you. Repeat the same movement for the other leg.
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