Due to the health of the fetus, it is often thought that exercise during pregnancy is dangerous for the mother and the child, and the mother should minimize exercise during pregnancy and not be so active.. This is not a correct belief, and the mother can do safe exercises during pregnancy with a suitable program and under the supervision of a specialist doctor.

Maintaining an exercise program during pregnancy can help you stay healthy and feel good..Exercising during pregnancy is effective in improving posture and relieving some common discomforts such as back pain and fatigue..There is evidence that physical activity can help prevent gestational diabetes (diabetes that develops during pregnancy), reduce stress, and facilitate diabetes measures..pregnancy....read this article.

In the rest of this article, we will explain the amount of exercise required during pregnancy and the obstacles that prevent exercise during pregnancy, and then we will introduce safe exercises during pregnancy... Stay with GCORP.

Exercise during pregnancy

If you were physically active before pregnancy, it is better to continue your activity in moderation and plan for exercise during pregnancy.... You don't need to exercise as hard as before, instead, do what is easier for you now and include it in your exercise program... Low-impact aerobics is recommended over high-impact and is one of the safest sports during pregnancy.

Pregnant female athletes who participate in competitions must be under the supervision of a gynecologist and have a suitable program for exercise during pregnancy.

If you've never exercised regularly before, it's safe to start an exercise program during pregnancy after consulting your healthcare provider, but new, vigorous activity is not appropriate.. Walking during pregnancy is recommended and is a safe exercise during pregnancy.

It is best to get 30 minutes or more of moderate exercise most days of the week, unless you have medical or pregnancy complications.

For whom exercise during pregnancy is not suitable?

Exercising during pregnancy is not recommended if you have medical conditions such as asthma, heart disease, or diabetes. Exercising during pregnancy can be harmful if you have pregnancy-related conditions, such as:

• Bleeding or spotting
• Bottom pair
• Abortion
History of premature birth
• Weakness of the cervix

Before starting an exercise program during pregnancy, talk to your midwife. She can provide personalized guidelines for exercise during pregnancy based on your medical history.

Learn more: The best belly slimming exercise

What are safe exercises during pregnancy?

Most types of exercise are safe during pregnancy, as long as you are careful and don't overdo it.

Some safe exercises during pregnancy include swimming, brisk walking, stationary indoor cycling, stair climbers, and low-impact aerobics (taught by a licensed aerobics instructor).. Do them before pregnancy... It's best to choose sports or activities that don't require a lot of balance or coordination, especially late in pregnancy.

What sports should be avoided?

Some cases of activity during pregnancy can be harmful.... Includes:

• Types of exercise during pregnancy that require breath holding.
• Exercises with the possibility of falling (such as skiing and riding).
• Contact sports like softball, soccer, basketball and volleyball.
• Any exercise that results in mild abdominal impact, such as activities that involve jerky movements or rapid changes of direction.
• Activities that require a lot of jumping, jumping rope, running or running.
• Exercises with deep knee bending, full sitting, standing on both legs and touching the toes directly.
• Jump while stretching.
• Movements around the waist while standing.
• doing intense exercise after long periods of inactivity.
• Exercise in hot and humid weather.

Learn more: Symptoms of the fourth week of pregnancy

What should the pregnancy exercise program include?

Weight gain during pregnancy is normal. (To find out how much weight gain is normal during pregnancy, read this article.) To stay fit, a pregnancy exercise program should help build muscle and tone.

Always start exercise during pregnancy with five minutes of stretching, stretching, and warming up....Incorporate at least fifteen minutes of cardiovascular exercise into your pregnancy exercise program....Measure your heart rate at peak activity....Follow aerobic activity with five to ten minutes of slow, gradual exercise that ends with gentle stretching.

Here are some basic guidelines for exercise during pregnancy:

• Wearing comfortable and loose clothes as well as a suitable bra.
• Choosing the right shoes for the type of sport.... The right shoes are the best protection against injury.
• Exercising on a flat surface to avoid injury.
• Consuming enough calories to meet the needs of pregnancy (300 calories more than before pregnancy per day) as well as sports programs.
• Avoid eating at least one hour before exercise.
• Drinking water before, during and after training.
• Gradual increase after performing Kegel exercises to prevent dizziness.
• Never exercise to the point of exhaustion.... If you can't talk normally while exercising, you are probably overdoing it and should cut back on the exercise.

Learn more: What is Pilates like?

What changes in pregnancy can affect exercise?

Physical changes during pregnancy add to the needs of the body....Remember to listen to your body and adjust your pregnancy activity if necessary.

• The growing child and other internal changes require more oxygen and energy.
• Hormones produced during pregnancy stretch the ligaments that support the joints and increase the risk of injury.
• Excess weight and uneven weight distribution change the body's center of gravity.... Excess weight causes pressure on the joints and muscles of the back and hips and loss of balance.

For more information about exercise during pregnancy, be sure to consult a gynecologist... Through GCORP LLC, you can get an in-person appointment or online consultation from the best gynecologists and obstetricians in Tehran:

Important warnings of exercise during pregnancy

Stop exercising during pregnancy and consult your doctor in the following situations:

• Feeling of pain in the chest
Abdominal pain, pelvic pain, or persistent cramping
• Headache
• Absence or reduction of fetal movements
Feeling weak, confused, nauseated or lightheaded
• Feeling cold
Vaginal bleeding
• Sudden leakage or drops of liquid from the vagina
• Irregular or fast heartbeat
Sudden swelling of the ankles, hands, face, or feet shortness of breath
• Difficulty walking
• muscle weakness

Learn more: Aerobic exercises at home

The right time to exercise after childbirth

You can ask your doctor about the right time to start sports activities after delivery.

Although you would like to resume your activities as soon as possible, it is best to do so gradually...follow your health care provider's exercise recommendations.

Most women can begin light activity one to two weeks after a natural birth (or three to four weeks after a C-section). Do about half of your regular Kegel exercises and don't overdo it.

Final speech

Exercising during pregnancy is generally not dangerous if you don't push yourself too hard, or overdo it during pregnancy.... Have a complete list of safe exercises during pregnancy and try to do them often. If you are not sure about the right exercise program during your pregnancy, it is better to consult the GCORP LLC team and have the best exercise program during pregnancy with the help of a gynecologist, obstetrician and infertility specialist.

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Source: Webmd