Exercise guide during pregnancy: How to do fitness suitable for pregnant women
Modern medicine has proven that appropriate physical exercise during pregnancy has great benefits for the health of mother and baby. But for women who are about to become mothers, making the right exercise choices is crucial. Here, we’ll provide you with pregnancy exercise guidelines to ensure you’re healthier during pregnancy.
Step one: Learn about exercises suitable for pregnant women
When it comes to fitness during pregnancy, the most important thing is to make sure you\’re not overloading your body. The best reference is your doctor who will tell you which exercises are safe and which are not during a physical exam. The main types of exercise include: jogging, swimming, yoga and Pilates. Strenuous exercise and extreme sports need to be avoided.
Jogging
During pregnancy, your body is taxed more than ever, so jogging is a great place to start. As long as you stay comfortable while running, you can maintain healthy cardiorespiratory function. But please avoid running on rough surfaces and use professional running shoes.
Swimming
Swimming is an excellent sport that pregnant women can try. The buoyancy in the water can help reduce the burden on the body, and the scenery in the water is relaxing. Of course, if you choose to swim, it is best to choose a large public swimming pool with lifeguards and ensure that the water temperature is around 30°C.
Yoga
Yoga is a very relaxing exercise, and it also has a good health care effect on the muscles of the body in the process of slow stretching. Moreover, you can also make many wonderful pregnant friends and gain relevant knowledge about the birth period in the yoga studio.
Pilates
Pilates exercises can help you strengthen your core, including your abdominal muscles, back muscles, and more. Of course, when choosing actions, please choose what suits you and be careful not to do too strenuous actions.
Step 2: Focus on correct breathing
Developing correct breathing habits is crucial for any exercise a pregnant woman does. Proper breathing enhances lung capacity and also allows for easy delivery of oxygen to the fetus during exercise. Typically, you should perform strength movements, such as lifting weights, on the way out, and relax on the way in. In some yoga and Pilates classes, the instructor will also tell you how to do the correct breathing movements.
Step 3: Don’t let yourself get overtired
Proper rest is also an important factor in maintaining good health during pregnancy. Once you feel tired or out of breath easily, you should stop sports activities immediately. What\’s more important to note is that if you feel dizzy or uncomfortable, you should stop immediately and consult your doctor whether exercise is appropriate.
Step 4: Wear appropriate sportswear correctly
When doing any physical activity, pregnant women should pay attention to the correct clothing to prevent injury or discomfort. Especially during pregnancy, many women will gain weight and have varying degrees of abdominal expansion, so they need to choose suitable sportswear. It is recommended to choose elastic and lightweight clothing, which is more suitable for pregnancyWomen with a womanly figure.
All in all, fitness during pregnancy is a positive and beneficial choice. But you should know which exercises are safe, how to breathe is more suitable for pregnant women, master the correct rest methods, and ultimately stay healthy. Don’t put yourself and your baby at unnecessary risk by exercising during pregnancy.
