The American College of Obstetricians and Gynecologists (ACOG), known as the United States obstetrician association, states that sports activities carried out during pregnancy will not increase the risk of miscarriage, premature birth, or low birth weight. Even with proper exercise, a pregnant woman can reduce the risk of developing gestational diabetes, preeclampsia, and the need for a cesarean section during labor. The following are things to pay attention to if you are going to exercise during pregnancy.
Special Conditions
In general, exercising is a safe activity for pregnant women as long as the mother and fetus are in good health. If pregnant women have health problems and/or unfavorable uterine conditions, it is best to avoid sports activities for a while. Here are some conditions that need attention.
- Pregnant women who have heart or lung problems
- Pregnant women with weak uterine conditions require a cervical tie procedure.
- Pregnant with twins
- Placenta previa occurs after 26 weeks of gestation.
- Pregnant women who have high blood pressure and anemia
Exercise That Can Be Done
It is recommended that pregnant women do at least 150 minutes of moderate-intensity cardio exercise each week. Moderate intensity is an exercise with active enough movements that your heart rate increases and you sweat, but you can still talk normally during a training session. The exercise duration can be divided into various short sessions according to busyness and health conditions. The following are safe sports for pregnant women.
- Brisk walking
- Swimming and water sports.
- Stationary bike.
- Modified yoga and pilates.
Avoid sports with a risk of injury that can harm pregnant women and the fetus, for example, sports such as boxing, football, and basketball. Also, avoid activities that risk falling, such as horse riding, trail bikes, gymnastics, and surfing. And don't do sports in the highlands with an altitude of more than 1,800 meters above sea level unless you live in hills or mountains.
Changes That Occur in the Body During Pregnancy
The following are changes in the body condition of a pregnant woman that need attention in choosing the right exercise.
The joint muscles in the body will relax, causing the joints to be more susceptible to injury. So avoid sports with movements with high impact.
The additional load on the front of the body causes a change in the body's center of gravity so that the body becomes unbalanced. The risk of falling will increase because the body's balance becomes less stable.
When you are pregnant, the body needs more oxygen which is delivered to the muscles during sports activities. This could reduce exercise capacity if the pregnant woman were previously overweight.
Reducing back pain, relieving constipation, and improving overall health are the positive effects if you keep exercising regularly during pregnancy. Every pregnant woman has different body conditions and uterine health, so it is necessary to discuss with the obstetrician before deciding to do sports. Make sure to plan physical activity so that the health of the mother and fetus can be maintained until the time of birth arrives.
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Source:
American College of Obstetricians and Gynecologists. (2022). Exercise During Pregnancy. [online]. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy