Effects of exercise on pregnancy
Exercise during pregnancy
helps relieve many common pregnancy problems. Improves blood circulation, which
helps prevent constipation, hemorrhoids, varicose veins, leg cramps and ankle
swelling. It also prevents back pain by strengthening the muscles that support
the back.
Pregnancy often makes women
feel less energetic, but regular exercise can give you more energy to get
through the day.
Your strengthened
cardiovascular system will give you more endurance, and stronger muscles will
allow you to complete tasks with less effort, leaving you with more energy to
keep going throughout the day. Some women love prenatal yoga.
Exercise also helps you sleep
better. Most women find it difficult to sleep through the night at the end of
their pregnancy. Regular exercise (and make sure it's at least three hours
before you go to bed) will help you get rid of excess energy and tire you out
enough to sink into deeper sleep.
Exercise has been proven to
improve mood. It can also reduce mood swings, improve self-esteem, and make you
feel in control.
Exercise helps prepare for
childbirth. Some research suggests that a mother's fitness level can lead to
shorter labor, fewer medical procedures, and less exhaustion during childbirth.
Being in good shape won't
lessen the pain, but it will definitely help your stamina to get the job done.
By keeping fit during
pregnancy, you are less likely to gain weight. Exercise also maintains muscle
tone and strength. Most experts agree that gaining more than the recommended
11-16 kg during pregnancy (for a woman with normal weight) makes it difficult
to lose weight after childbirth.
Concerns to watch out for
Consult your doctor before
starting an exercise program. For most pregnant women, exercise is very beneficial.
However, for women who have a high-risk pregnancy or risk of preterm labor,
exercise should be closely monitored by a doctor to make sure it doesn't pose
an additional risk to you or your baby.
When you exercise, blood flow
moves away from your internal organs (including your uterus) to give more
oxygen to your muscles, lungs, and heart. If you exercise too vigorously, you
can limit the supply of oxygen to the uterus. Be sure to follow the recommended
heart rate to ensure your child is getting the oxygen he needs.
As your pregnancy progresses,
your center of balance shifts, making you more likely to fall. Engage in
activities such as swimming, walking, or light aerobics that do not put you at
additional risk of slips or falls. Avoid activities such as skiing, horseback
riding, climbing, and contact sports that can cause injury or fall.
Exercise causes an increase in body temperature, which can affect the development of the child. Be careful when exercising in hot weather and always drink plenty of fluids during exercise. Body temperature should remain below 38.3 C.
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