EXERCISE DURING PREGNANCY
​As important as exercise is in our daily lives for a healthy life; We see that exercise during pregnancy is twice as important when considering its benefits for both the mother and the baby.
Exercise is very beneficial for pregnant women who do not have obstetric or medical complications. While light exercises such as aerobics and walking are preferred during pregnancy, activities that may cause severe fatigue or cause injury to the pregnant woman, such as diving, water skiing, horseback riding, skiing, and racquet sports, should be avoided. Sauna use is also not recommended during pregnancy. And also; It should not be forgotten that exercise is of primary importance in preventing gestational diabetes.
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Benefits of regular exercise during pregnancy:
It reduces nausea and vomiting.
It reduces joint pain.
It increases body resistance.
Prevents posture deformation.
It reduces shortness of breath.
It prevents the formation of varicose veins.
It prevents constipation.
It reduces stress and tension and ensures comfortable sleep.
The moment of birth is also short and comfortable.
Problems that may be encountered after birth
Prevents (incontinence, sexual dissatisfaction, etc.).
Things to consider when exercising during pregnancy:
Every healthy pregnant woman can exercise.
Kegel exercises should be practiced every day.
Exercises should be done at the appropriate speed, in the appropriate way and in the appropriate posture.
Exercises that may cause trauma should not be performed.
You should walk or move your feet and legs between exercises.
Exercise should not be done in hot and humid rooms.
You should drink water before, during and after exercise.
The waist should never be brought into hyperextension.
During exercise, the pregnant woman should stop exercising when she feels tired.
Exercises must be done regularly. (at least three times a week).
During the second and third trimesters, long-term supine and standing exercises should be avoided.
Exercises should be started slowly and increased over time.
Stretching exercises should not be done for every muscle group, especially the abdominal muscles.
Half an hour before exercise, light fruits and fiber-rich foods should be eaten to prevent blood sugar from falling.
Exercises should also be continued in the postpartum period.
Straining movements should be avoided during exercises.
Exercises that every pregnant woman should do;
warm-up exercises
Kegel exercises
Exercises that move the pelvis (pelvic tilt)
stretching exercises
back exercises
Back, chest and neck exercises
Exercises to increase abdominal muscle strength
Leg and foot exercises
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There are some situations where pregnant women should not exercise;
hypertension during pregnancy
Premature membrane rupture
risk of premature birth
cervical insufficiency
Intrauterine growth retardation
Second and third trimester bleeding
placenta previa
In some multiple pregnancies, pregnant women may need to avoid exercise.
(Please consult your doctor for detailed information.)
