The American College of Obstetricians and Gynecologists states that exercise during pregnancy will not increase the chances 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.
Here are six tips that you need to apply during pregnancy to maintain the health of the mother and the baby:
1. Always warm up and cool down in every exercise session.
Warming up is a very important thing to do when going to do sports, especially when you are pregnant. We prepare our muscles and joints for a training session to avoid muscle cramps by warming up. In addition, warming up is also helpful for increasing our heart rate until we are ready to exercise.
After completing the main sports session, set aside about 10 minutes to cool down in stretching or light stretching, proper cooling can reduce the heart rate back to normal and prevent muscles from sore from exercise.
2. Keep hydrated
Always make sure to drink water before, during, and after exercise. Dehydration can cause contractions and raise your body temperature to a dangerous point. You can drink one glass of water before, one after, and one glass every 20 minutes of exercising.
3. Avoid lying on your back
It is recommended not to lie down with your back down, especially if you have passed the first trimester of pregnancy. Lying in this position puts pressure on a major vein called the inferior vena cava. Too much pressure on the inferior vena cava can reduce blood flow to the heart and uterus, causing dizziness and nausea.
4. Keep moving
Avoid sports that require you to stand in one place for a long time, such as lifting weights or yoga poses that are too long. Standing for too long can cause a reduced blood supply to the uterus and result in a feeling of dizziness. Choosing dynamic sports such as walking, swimming, and special yoga for pregnant women is recommended.
5. Put your safety first
Avoid sports or activities that risk falling or losing balance, such as horse riding and gymnastics. Along with increasing the size of the stomach, usually, the body balance of pregnant women will decrease slightly. This is due to the active hormone relaxin, which not only relaxes the joints around the hip but also affects the joints throughout the body.
6. Do not exaggerate
Whether you are an athlete or someone new to sports, you should know that pregnancy is not the right time to start a strenuous exercise routine or attempt to lose weight. Exercise during pregnancy aims to maintain and improve the health of the mother and the baby. Aim for 30 minutes of moderate-intensity daily activity as long as your obstetrician allows it.
Exercise for pregnant women aims to improve the mother's health to support the growth and development of the fetus in the womb to prepare for the delivery process so that it runs smoothly. If you experience dizziness, pain in the chest, shortness of breath, or other health conditions, don't hesitate to stop the exercise session and contact your obstetrician immediately.
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Sources:
American College of Obstetricians and Gynecologists. (2022). Exercise During Pregnancy. [online]. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
National Health Services. (2020). Exercise in pregnancy. [online]. www.nhs.uk/pregnancy/keeping-well/exercise/