Exercise should be done not only during pregnancy, but generally throughout your life and after pregnancy. Exercise during pregnancy has many benefits. It prepares your body for birth by strengthening your muscles, and it becomes much easier for your body to regain its previous shape after birth with exercises done during pregnancy. The important thing when exercising during pregnancy is not to force yourself; Avoiding exercises that will hurt your body and your baby; You should find the exercise that is right for both of you.
Exercises that you can easily perform during pregnancy:
Breathing exercises: Breathe with your nose on the chest part, the side of the chest and the point where the ribs end (diaphragm), respectively. Breathe in as deeply as you can, hold it for a few seconds, and exhale as slowly as possible through your mouth, keeping your lips pursed. Repeat several times a day, doing 10 repetitions on the chest, 10 repetitions on the side of the chest, and 10 repetitions on the diaphragm.
Walking: Walking is an exercise that can be performed in every period of pregnancy without straining the body and will help you stay in shape. Generally, outdoor walks are recommended, if possible, rather than gym sessions. Long and non-tiring rhythmic walks by the sea or lake and in wooded areas are more beneficial. In addition to moving, getting fresh air and being alone with nature is relaxing and soothing. The issue that needs to be taken into consideration while walking is sweating and water loss. Necessary water consumption should be consumed while walking and the wet clothes you are wearing should be changed after the walk.
Running: It is the fastest and most effective exercise that will exercise your heart and body. You will also feel the benefits of running for half an hour when you have time, or for 15 minutes when you can't.
Swimming: Experts say swimming is the safest and best exercise to do during pregnancy. Thanks to swimming, you can exercise all the muscles in your body without feeling the weight of your body.
Weight training:If you do weight training regularly, there is no reason to give up this habit during pregnancy. no. Be careful to work with lighter weights than your normal program and avoid positions that will strain you.
Kegel Exercise: This is the exercise that will benefit you the most before and after birth. It strengthens the perineal muscles. Sit somewhere and lean forward slightly. Gently contract your crotch. How will you recognize these muscles? Resist this urge and stop while urinating. While doing this, you use your perineal muscles. You can do this move almost anywhere, anytime. While doing the movement, contract strongly and hold for 5 seconds. You can do it 10 times two or three times a day.
Low-paced aerobics:While it is especially good for swelling and varicose vein problems in the legs, it also increases the use of oxygen by stimulating the blood circulation necessary for the baby and mother. . It provides a solution to a mother's fatigue, weakness and insomnia problems by exercising the heart, lungs, muscles and joints. Exercises performed for approximately half an hour increase the mother's endurance and prepare her for birth. In this type of exercise, dehydration should be compensated for and care should be taken not to wear sweaty clothes. Other sports other than swimming, walking and aerobics, for example; Although sports such as diving, tennis, mountaineering and skiing are not very harmful in the first month of pregnancy, they may cause risks in the following months as they are sports that require a lot of effort. Avoiding sports such as diving, mountaineering and gliding, which require pressure and oxygen, and tennis, which require balance, is beneficial for both mother and baby.
To Do Exercises Safely
Pregnancy. The important thing is not to force yourself in the exercises performed during the period. It should not be forgotten that walking on slippery surfaces or wet surfaces in swimming areas are dangerous. A light meal should be eaten half an hour before starting exercise. Exercises performed on an empty stomach are harmful for mother and baby. You should drink plenty of fluids during exercise. It is necessary to take care in dressing according to the exercises performed outside and inside. Flexible and cotton clothing is safer for health. If the person feels tired and exhausted, excessive sweat and blood pressure If a heart attack occurs, exercise should be stopped and a suitable place to rest should be found. Additionally, breathing should be regular and movements should be rhythmic.
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