Pregnancy is an important time in a woman's life, and appropriate exercise and movement changes do not cause problems during this period. Conscious and planned exercise reduces some complications during pregnancy and prevents the emergence of gestational diabetes. In addition, some positive habits acquired during pregnancy affect the woman's health throughout her life.
Emotional, social and psychological situations during pregnancy affect physical fitness. For this reason, the pregnant woman should take this situation into consideration while exercising, and if she is exercising with a consultant, the planning should be accompanied by these factors.
WHAT SHOULD WE CONSIDER WHILE EXERCISING DURING PREGNANCY?
In order to prevent the potential dangers that exercise during pregnancy may pose to both the expectant mother and the unborn baby, the type, intensity and duration of the activity must be consciously regulated. In addition, the gestational week is also a criterion for activity selection and exercise dose adjustment.
Exercise types are of three types;
Aerobic exercises
Strengthening exercises
Flexibility exercises
Aerobic exercise section is the conditioning part of the exercise program. The aim of this section is to increase local circulation and aerobic metabolism in appropriate muscle groups. The exercise period should be adjusted according to the person's tolerance and the exercise level should not cause clinical symptoms. In aerobic activity, the risk of fat deposits in the arteries and cardiovascular diseases is reduced. The movement performed in aerobic exercise can be repeated for long periods, or it can be in the form of rest-intermittent loading, or it can be with different movements to increase the motivation of the pregnant woman. Since blood sugar may drop rapidly during aerobic exercise during pregnancy, the need for energy arises and it is necessary to meet this with additional calories (dry and fresh fruit, yoghurt). It has been observed that aerobic exercises have a positive effect on the breathing and blood circulation of the pregnant woman, and these pregnant women experience pregnancy-related changes, especially in the last weeks of their pregnancy. It was found that they tolerated it better. Suitable aerobic exercises for pregnant women are swimming, stationary cycling and exercises on the ground.
Strengthening and stiffness exercises are applied using muscle contractions. These exercises strengthen the muscles, protect from musculoskeletal injuries, strengthen the bones and, as a result, protect the pregnant woman from injuries in her daily life and increase her daily performance. Before pregnancy There is no harm in doing this type of exercise with low and medium weights during pregnancy.
The purpose of flexibility exercises is to maintain the development and continuity of normal joint range of motion. Flexibility reduces muscle tension, movements become easier, coordination increases, range of motion increases, risk of injury in daily housework and tasks decreases, body posture becomes better, circulation increases, muscle pain decreases after activity, lower back pain and other spine problems decrease. Improving flexibility There are different stretching and stretching movements to increase the range of motion. In these active and passive movements, the duration for the determined target is planned with the consultant or instructor. During the pregnant woman's stretching exercise, only one muscle should be stretched. Stretching multiple muscle groups simultaneously can cause cramps. The target for stretching should be within normal physiological limits. Stretching exercise has been found to be more effective than walking for pregnant women who lead quiet lives. Heart rate and blood pressure are lower in pregnant women who do stretching exercises. This is important in reducing the risk of preeclampsia (high blood pressure during pregnancy).
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