What are the benefits of doing sports and exercise during pregnancy? Obstetrics and Gynecology Specialist Op. Dr. İhsan Atabay gave information on the subject.
- Regulates your sleep
- It makes you more vigorous
- Increases your energy level
- Helps you keep weight gain under control
- Helps you prepare for childbirth by strengthening your muscles
- Reduces pregnancy-related complaints such as low back pain and cramps
- Reduces postpartum depression
- Helps sugar metabolism
- Reduces the risk of gestational diabetes
- regulates sleep
- It regulates bowel movements and reduces complaints such as constipation.
WHO SHOULD NOT DO SPORTS IN PREGNANCY?
- In case of bleeding pregnancy,
- If there is a threat of premature birth,
- If you have a previous history of preterm birth,
- If you have multiple pregnancies such as twin triplets and have other preterm birth risk factors,
- Those who have problems such as cervix insufficiency,
- If the baby’s spouse is ahead, that is, if there is a condition called placenta previa,
- those with high blood pressure,
- Those with certain types of heart and lung disease should not exercise.
HOW MUCH SPORTS SHOULD BE DONE?
Ideally, pregnant women can do an average of 150 minutes of moderate-intensity aerobic activity per week. What is meant here is aerobic activity, which is based on the rhythmic movement of large muscles of the body, such as the arm and leg muscles. The expression moderate-intensity exercise means exercising in a way that raises your heart rate slightly and makes you sweat slightly. In the meantime, the person should be able to talk to the person next to him/her but not be able to sing.
It would be appropriate to divide the weekly 150-minute work program into 5 days as 30 minutes a day. If you are just starting out with exercise, it is recommended that you start at a light pace and move on to a moderate level within days.
WHICH SPORTS ARE SUITABLE FOR PREGNANCY?
To give an example, some exercises that are appropriate to do during pregnancy can be listed as follows;
Walking: On days when you are not exercising, short walks will be appropriate.
Swimming: It is okay for pregnant women to swim under hygienic conditions.
Static cycling (stationary bike): Normal cycling is not suitable due to loss of balance and risk of falling. However, stationary exercise bikes can be used.
Modified yoga and pilates: Modified yoga and pilates for pregnant women are very beneficial.
WHAT SHOULD BE CONSIDERED DURING EXERCISE?
Before exercise and sports, you should definitely do warm-up exercises. Make sure you drink enough fluids during and after exercise. Do not do heavy sports that will leave you breathless or unable to talk due to exhaustion. If you experience dizziness, headache, shortness of breath, chest pain, vaginal bleeding, spasms, pain, water leakage, stop exercising immediately and apply to the nearest hospital.