Regular exercises during pregnancy are known to have many benefits, such as reduced back pain, increased energy, good self-esteem from the spiritual and physical aspects, increased strength, flexibility, increased durability and better quality sleep.
However, it is very important that you act consciously in order not to experience disability in this sensitive period or to encounter a problem that will cause your pregnancy. Start by consulting your doctor before starting the exercise program. You should inform your doctor about the program changes you will make while continuing with the exercises and get your approval. Remember that exercise in pregnancy is an important factor, you should definitely get support from an educated specialist in this regard.
30 minutes of light exercise a day
The types of exercise you will do during pregnancy will differ from those of the physical conditions you are in, as well as the length of time you have to distinguish between exercises. According to ACOG ‘s (American College Obstetricians and Gynecologists) standards, pregnant women are required to have at least 30 minutes daily. light exercise is recommended.
It is known that one of the safest and most effective exercises in the pregnancy process is pilates. According to the physical change of the body, very important and specific exercises to provide body balance are available in this branch. The important point is that during the pregnancy, the emphasis is on stabilizing movements of the musculoskeletal system, which changes according to the ever-growing abdomen and increasing lordosis.
Except balancing movements, it is extremely important that you exercise your pelvic floor muscles in order to be comfortable after pregnancy! These muscles consist of pubic bone, caudal bone, and three separate muscles attached to the sitting bones. To support the task forces and provide sphincter control. Before the pregnancy, the pelvic floor is flat, while the pregnancy and after birth are just like a hammock. This causes problems such as incontinence, pelvic pain and sagging. Strengthening the pelvic floor while pregnant will reduce the risk of encountering these problems.
Do light cardio exercises for 4 to 6 days even if it is not 7 days a week. These exercises should last for 30 minutes. Avoid intense tempo exercises that will increase your pulse and body heat excessively. To keep your temperature at optimum level, be careful to wear plenty of clothing that can be removed from your body for water before, during, and after exercise.
From the 5th month of pregnancy, the exercises made on the back should be left to the exercises performed by the side. You will also be in position to choose positions that you are standing on, or on the hands and knees that we call the four-legged position.
Undesirable conditions such as vaginal bleeding, muscle loss, calf pain or swelling, dizziness, headache, fever, pain in the groin area, shortness of breath, cramps, chest pain, nausea, amnion caesarean during exercise or during exercises immediately stop exercising and talk to your doctor as soon as possible.
Never forget that exercises performed during pregnancy are performed to achieve a comfortable pregnancy and delivery, not to form.
