Pregnancy is a period when we pay more attention to our body than usual. In addition to the fact that a pregnant woman should pay attention to proper nutrition, it is equally important, if she is in good health, to engage in moderate physical activity.
By exercising, the body will adapt to the increase in body weight, you will prepare certain muscles for increased effort and you will get back in shape faster after childbirth. But not all exercises are so safe.
In addition to hormonal changes, most women feel nauseous and tired during pregnancy, but given the process of developing a new life, this is not surprising at all. A pregnant woman may feel reduced energy and vigor, especially in the first months when exercise is certainly not the first thing on a pregnant woman's mind. But don't give up. It is important to remember that along with proper nutrition, exercise also has numerous benefits.
Physical activity has been shown to be healthy for pregnant women, of course only for those pregnant women who do not have pregnancy complications. There are multiple benefits of exercise - weight gain is easier to bear, headaches are reduced, sleep is better, circulation is better, back pain is reduced, and swelling of the legs and arms is reduced, pointed out doctor Tihana Mazalin, who destroyed 5 big myths about exercise during pregnancy.
MYTH 1: It is dangerous to exercise during pregnancy if you have not exercised before
If a pregnant woman was engaged in some physical activity even before pregnancy and if the pregnancy is normal, there is no reason not to keep that habit. Of course, with increased caution and reduced exercise intensity, Mazalin pointed out.
MYTH 2: Only prenatal exercises are safe for a pregnant woman's health
While it's great to take pregnancy exercise classes with trained instructors, most women don't need that specific type of exercise until their second trimester. If you decide to do this type of exercise, it is only important that you never do moves and exercises that make you feel discomfort and pain regardless of the instructor's instructions.
Walking, swimming, running, cycling, water exercises, yoga, Kegel exercises and organized exercises for pregnant women are good choices. It is mandatory to warm up before exercising. You should pay attention to sufficient fluid intake, eat no later than two hours before training and stop if you feel problems such as pain, tachycardia, stabbing in the chest, cramps, difficulty breathing, etc., Dr. Mazalin advises.
MYTH 3: The heart rate during exercise for pregnant women should not exceed 140 beats per minute
The workload of the heart during pregnancy should be approximately 117 to 146 beats per minute. Pregnancy is not the time to break records in sports, but if you exercise regularly you will have more confidence and you will feel fit. In other words, with your doctor's permission, it's perfectly safe to continue training after becoming pregnant, but you have to listen to your body.
Exercises must be moderate. It is recommended to exercise three times a week for 20 to 45 minutes, said Tihana Mazalin.
MYTH 4: Exercises that require lying on your back should not be avoided
In the first trimester, vigorous physical activity should be avoided until the pregnancy is "solidified", notes Mazalin. Pregnant women should avoid exercises that require lying on their back, as this can lead to a difficult return of blood to the heart and a drop in pressure.
In the third trimester, relaxation exercises, stretching, stretching, exercises for better circulation are recommended, while lying on your back for a long time is not recommended. You should make sure that your clothes are cotton and stretchy, that your bladder is empty, and after the fourth month of pregnancy you should avoid lying on your stomach for a long time, notes Mazalin.
MYTH 5: It is not dangerous to lift weights during pregnancy
Pregnant women who have to stand for a long time at their workplace or occasionally have to lift heavy loads, give birth earlier, and the babies have a lower birth weight. However, exercising with light dumbbells is perfectly fine.
Contact sports such as skiing, horseback riding, skating, jumping into the water, or sports in which hitting is possible, should be avoided, said doctor Tihana Mazalin, reports Zapozdena.
Bonus video:
