Pregnant women are strongly encouraged to exercise regularly. However, there are some rules that pregnant women must adhere to so that exercise can provide many benefits rather than harm.
Exercise during pregnancy has many good benefits, you know, ranging from reducing body aches, making sleep better, preventing constipation, to increasing mood. In addition, regular exercise is also known to reduce the risk of pregnancy complications and facilitate the delivery process for pregnant women.
Sports Rules During Pregnancy
Although it has many benefits, pregnant women should not be careless when exercising, yes. Instead of being healthy, exercise that is not right can actually have a bad impact on the health of pregnant women and fetuses.
now, here are some rules that pregnant women need to take note of:
1. Wear comfortable clothes
Sports clothes are the first important thing for pregnant women to pay attention to. Pregnant women are advised to wear comfortable and loose clothing when exercising. That way, pregnant women can move and breathe freely, so the risk of injury is also reduced.
2. Drink lots of water
When doing sports that sweat, the fluid in the body will decrease. If this fluid loss is not balanced with adequate fluid intake, pregnant women can become dehydrated which can harm the fetus. Therefore, drink plenty of water before, during, and after exercising.
3. Choose the right type of exercise
Pregnant women are advised to do light exercise that does not put pressure on the stomach, such as walking, swimming, yoga, or Pilates. Pregnant women can also do exercises that focus on the strength of the back muscles to help improve posture and maintain body balance.
When entering the middle of pregnancy, avoid sports movements that require lying on your back, yes. When the stomach has begun to enlarge, the supine position can compress the main blood vessels leading to the placenta, so that blood flow to the fetus can be reduced.
In addition, also avoid sports movements that are too jerky, especially when pregnant women have entered the third trimester. In the third trimester, the body's muscles will naturally be weaker, so pregnant women are more prone to injury.
4. Don't forget to warm up and cool down
Pregnant women should warm up before starting the exercise. Warming up will make the muscles of the body become more flexible and minimize the risk of injury. After you finish exercising, don't forget to cool down so that the muscles become more relaxed and avoid muscle cramps.
5. Pay attention to the length of time you exercise
Preferably, exercise time is limited to a maximum of 30 minutes. Even if the stomach is getting bigger, just 10 minutes is enough, how come. Immediately stop exercising if pregnant women start to feel dizzy, blurred vision, and shortness of breath in the middle of exercise. This condition indicates that pregnant women are too tired.
Pregnant women, those are some sports rules that must be obeyed. By following these rules, pregnant women can get the benefits of exercise and avoid the risks that can occur. It is important to remember, do sports as comfortably and as much as pregnant women can.
Do not force pregnant women to exercise if they feel unable to do it, especially if the doctor also advises pregnant women to get lots of rest and limit exercise. This can be recommended for pregnant women who have problems such as a weak cervix, placenta previa, and preeclampsia
If pregnant women are in doubt, you should consult a doctor from the beginning of pregnancy about whether it is safe for pregnant women to exercise and what types of sports are allowed for pregnant women.