Some pregnant women may be reluctant to exercise for fear of fatigue or worry that exercise can harm the fetus. But actually, There are many benefits of exercise for pregnant women, starting from relieving pain, improving the body's fitness for pregnant women, to helping the smooth delivery process.
Being pregnant does not mean that pregnant women have to rest up to 24 hours a day. To maintain body health and fitness, pregnant women are recommended to exercise even though they are two-bodied. This is of course done if the pregnant woman feels comfortable and does not suffer from other health conditions.
What are the Benefits of Exercise for Pregnant Women?
The following are some of the benefits of exercise during pregnancy that pregnant women can get:
1. Facilitate the delivery process
According to research, exercise during pregnancy can simplify and shorten the time of delivery. With exercise, pregnant women's pelvic and birth canal muscles become stronger and the circulatory system becomes smoother. Pregnant women also have higher stamina to push and push the fetus out of the womb.
2. Lower the risk of pregnancy complications
One of the important benefits of exercise for pregnant women is to prevent the risk of complications during pregnancy. During pregnancy, blood sugar levels in the body tend to be high, so pregnant women are prone to gestational diabetes. Not only diabetes, exercise during pregnancy is also thought to reduce the risk of preeclampsia and maintain normal blood pressure during pregnancy.
3. Helps sleep better
Finding a comfortable sleeping position during pregnancy can be a difficult job. By exercising, pregnant women do not have to bother looking for it. The condition of the body that is already tired after exercising makes pregnant women fall asleep faster, deeper, and longer.
In addition, exercise can also stimulate the body to produce endorphins. This hormone functions to make the mind calm, reduce stress, and improve sleep quality.
4. Make it easy drop weight after giving birth
Regular exercise can reduce the risk of being overweight during pregnancy. Not only that, exercise can also make it easier for pregnant women to lose weight after giving birth.
5. Relieves aches or pains
Another benefit of exercise for pregnant women is that it helps the body deal with aches or pains that arise during pregnancy. If pregnant women experience back pain, pelvic pain, or pain in the legs, it is advisable to do regular exercise. Some good exercise options to reduce this pain include walking, swimming, pregnancy exercises, Kegel exercises, to yoga for pregnant women.
6. Prevent constipation
Constipation is a common condition experienced by pregnant women. This condition is caused by high levels of the hormone progesterone, slowed movement of food through the digestive tract, and pressure on the anus that occurs during pregnancy. Constipation can be overcome by eating high-fiber foods and exercising regularly.
7. Reduce stress and increase morale
Pregnancy can affect mood and make pregnant women vulnerable to stress. This can affect the mental health of pregnant women. By exercising, the body will release more serotonin and endorphins, so the mood will improve and pregnant women become more excited. In addition, exercise is also good for overcoming complaints of forgetfulness during pregnancy.
8. Reducing the risk for cesarean delivery
Pregnant women want to give birth normally? Exercise regularly to lower your risk of having a forceps delivery, cesarean section, or episiotomy.
Pregnant women can feel the various benefits above just by walking, swimming, cycling, Kegel exercises, taking Pilates classes for pregnant women, or doing pregnancy yoga for 20-30 minutes every day.
Besides being beneficial for pregnant women, exercise is also good for the fetus. Some research shows that pregnant women who exercise regularly can give birth to smart babies.
Things Pregnant Women Need to Pay Attention to saat exercise
Although generally safe to do, exercise can also pose a risk of injuring pregnant women and fetuses. So, always follow the rules of exercise while pregnant for the safety of pregnant women. In addition, exercise during pregnancy should be limited or avoided in pregnant women who have pregnancy complications or certain conditions, such as:
- Pregnant with twins or at risk for preterm labor.
- Have a history of miscarriage.
- Have experienced vaginal bleeding during pregnancy.
- Placenta previa after 26 weeks of gestation.
- Preeclampsia.
- Have certain diseases, such as severe anemia, lung disease, or heart problems.
- Experiencing premature rupture of membranes.
Immediately go to the doctor or the nearest hospital if after exercising the pregnant woman experiences vaginal bleeding, dizziness, headache, chest pain, shortness of breath, calf pain or swelling, and stomach pain. Likewise, if pregnant women get injured while exercising.
Exercise does provide many benefits for pregnant women. However, pregnant women are recommended to consult a gynecologist first to determine whether pregnant women are allowed to exercise and what types of exercise are suitable for pregnant women.
