Exercise for pregnant women that is safe in every trimester

Being pregnant is not an excuse for quitting or not exercising at all. In fact, you are strongly advised to be diligent in exercising during pregnancy in order to maintain a healthy body and support the health of the fetus. In addition to facilitating childbirth, pregnant women who are diligent in exercising are even believed to give birth to smart babies, you know! So, what are the safe sports options for pregnant women?

Safe exercise for pregnant women

Even though exercise is recommended, not all types of exercise can and may be done for pregnant women. Some are safe and some are not.

But remember, the benefits of exercise for pregnant women on average will outweigh the drawbacks.

With notes, the exercise you do is solely aimed at supporting a healthy pregnancy and preparing for a smooth delivery later.

In some conditions, there are sports that are not recommended and should be avoided by pregnant women.

Some sports that pregnant women should not do include:

Contact sports (contact sports) such as ice hockey, soccer, basketball and volleyball
Exercise to lose weight
Sports that involve balance
Sports that involve height and depth
Yoga in a hot place
Exercise in a long lying pose
Energy draining exercise
Sports with a high risk of falling such as skating and cycling outside
Exercises that make the body have to lie on your back for a long time
Sports that involve a lot of abdominal movements
Sports that involve a lot of jumping and moving up and down
A sport where you have to change direction quickly

So, before starting to exercise, you should first consult with your gynecologist.

Later doctors can recommend sports for pregnant women that are safe, depending on the condition of the pregnancy.

Here are some types of exercise that are good for pregnant women:

1. Walk and jog

Walking and jogging (jogging) are sports options for pregnant women that are safe and cheap.

Routine walking and jogging are useful for improving the work of the heart, improving blood circulation, and keeping pregnant women in shape.

Routine walking and jogging (jogging) can be done from the first trimester to the final trimester before childbirth.

Get in the habit of walking for 30 minutes per day. You don't need to go far, just take a leisurely walk around the housing complex or in the nearest city park.

This is a good choice of exercise for pregnant women, safe, and certainly does not need to spend money.

However, you should choose a sports track that is safe and comfortable.

Some of these things you can make as a guide for walking and jogging while pregnant:

Don't push yourself too hard
Avoid steep uphill or downhill roads to prevent the risk of fatigue and falls
Also avoid walking during the day when the sun is hot
Bring a drink so you don't run out of fluids and become dehydrated
Watch out for signs of pregnancy distress, especially when doing sports for mothers who are young pregnant

Try walking in the morning or evening so you don't risk overheating while doing sports for pregnant women.

Do not forget, during the walk, don't forget to bring a drinking water bottle so you don't get dehydrated.

2. Swimming

Swimming during pregnancy is the right choice of exercise if you don't want to sweat.

Exercising in water also feels easier to do because you lose body mass in the water.

As a result, pregnant women do not get tired quickly because they move too much while supporting their body weight.

Exercise for young pregnant women and nearing birth can also help relieve nausea, pelvic pain, and overcome swelling in the ankles.

Launching from the Baby Center, swimming is also good for maintaining healthy lungs and heart.

However, also pay attention to the swimming styles that can be done when pregnant.

Breaststroke and backstroke are safe because they don't require twisting movements that can put your pregnancy at risk.

It is also not recommended to jump around the extreme in the pool. When in a public swimming pool, be careful with the condition of the pool floor which is muddy and slippery.

3. Pregnancy exercise

Gymnastics seems to be a popular sport for pregnant women. Moreover, gymnastics is safe to do at any gestational age.

Exercise can help increase the stamina, strength, and flexibility of the pregnant woman's body.

Pregnancy exercise is one of the sports for expectant mothers that can be done at home through videos that can be found on Youtube.

However, for mothers who have just started exercising, you should take pregnancy exercise classes in the studio guided by reliable instructors.

This can reduce the risk of injury that may occur when exercising alone without supervision.

In addition, taking exercise classes while pregnant allows you to interact with other pregnant women to enrich knowledge and useful information about pregnancy.

4. Yoga

Not only exercise, yoga also includes sports for pregnant women who have special classes.

Yoga is recommended as a sport for pregnant women because it trains breathing fluency, trains body flexibility and prepares the hips for childbirth.

In addition, prenatal yoga is also a sport to help improve body balance and reduce back pain in pregnant women.

Plus, yoga can also help relax the mind so that it is easier to train yourself to rest.

No wonder yoga is a sport for pregnant women that is preferred by many women, both during early pregnancy and late pregnancy.

5. Pilates

Similar to yoga, pilates is also a safe and recommended exercise for pregnant women.

Pilates is useful for helping balance the body, strengthening muscles (including the pelvic floor muscles for childbirth), and improving posture.

Later, a Pilates instructor will guide you to some good postures to do while pregnant.

Pilates can also teach you good breathing techniques to improve blood circulation and how to do proper relaxation.

Pilates is a sport that is favored by pregnant women.

6. Squats and pelvic tilts

Squats and pelvic tilts prepare the body for labor.

Two types of exercise are usually recommended by doctors for pregnant women in the third trimester.

Squat pose practice

Squat pose is a good sport for pregnant women. The benefit can help open the mother's pelvis so that the cervix is easily opened before childbirth.

Here's how to do the squat pose during pregnancy:

Stand on the floor, spread your legs shoulder width apart, and your back straight.
Lower your upper body slowly. Keep the legs wide open and the body balanced.
Place your hands in front of your chest to maintain balance
Hold for 10 to 30 seconds, then stand slowly.

Pelvic tilt

This position can strengthen the abdominal muscles and help with back pain. You can do this at home with your partner's help in the following ways:

Position your body like on all fours with your knees bent and your hands on the floor
Tilt your hips forward and pull your stomach in
Arch your back by gently pushing your belly in a hold for a few seconds and release
Repeat this movement up to 10 times.

7. Static bike

Source: Livestrong

Static cycling on the gym also includes good sports for pregnant women if they still want to ride a bicycle.

Static bikes train your feet to pedal without putting too much stress on your ankle and knee joints. Static cycling is also less risky for falls than cycling on the street.

It is safe to ride a stationary bicycle from the beginning to the end of the trimester. This exercise is a type of cardio exercise that can help improve heart fitness.

Make sure you ride static with the supervision of a personal trainer (personal trainer).

Don't forget to adjust the bicycle handlebar so that it is straighter and doesn't lean forward to avoid putting pressure on your lower back.

The last tips for exercise for pregnant women, don't exercise too hard.

Stop immediately and rest when you feel tired. Don't push yourself because it will only harm you and the fetus in the womb.

8. Zumba

Zumba can be an option for sports during pregnancy other than walking, swimming, or yoga.

This one sport is very fun because it is combined with music and movements that resemble dance.

Zumba is able to increase the production of endorphins or happy hormones in the body as a natural painkiller.

The spike in the level of endorphins in the body can help pregnant women to prepare for birth with mood better. That way, labor will be smoother and easier.

However, when deciding to take a zumba class or practice it yourself, there are a number of things that need to be considered, namely:

Adjust the movement
Slow down and limit movement
Drink lots of water
"Listen" to your own body

Try not to catch your breath so much that it is difficult to catch your breath while zumba.

If you are no longer able to chat with your partner on the side because you are out of breath, this means you are moving too much and you need to slow down.

In essence, sports including Zumba are safe for pregnant women. However, exercise can also be a high risk in some pregnancies.

The Mayo Clinic also recommends that you always be sensitive to feel and listen to your body's condition during exercise during pregnancy.

Therefore, consulting a gynecologist is the first step that needs to be done before doing any sports while pregnant.