Aerobic exercise for pregnant women
Exercising in the first months of pregnancy is a major challenge for pregnant women, because of hormonal changes they undergo, sudden nausea, tiredness and exhaustion. They may also fear that their fetus is at risk or damaged.
Studies have shown that light exercise, which focuses on strengthening the muscles and making them more flexible does not affect the fetus, but on the contrary, it helps to give power and strength to pregnant women, and provide the fitness needed to get a smooth pregnancy away from the problems caused by overweight and lack Movement, and help greatly facilitate the delivery process.
Sports benefits for pregnant women
- Helps sleep better.
- Reduces the risk of gestational diabetes.
- Reduce pain.
- Reduce constipation.
- Reduce the risk of pregnancy depression.
- Helps to give birth naturally and away from the complications of childbirth.
Aerobic exercise in the first months
Exercise in pregnancy focuses on overall health, not just muscle building or weight loss, and a problem-free pregnancy.
Exercises on sports equipment
Running and walking on a jogging machine varies from woman to woman during pregnancy and according to the months of pregnancy. Fast and tiring running is not good at all, but walking in a certain style at different speeds for half an hour is ideal, unless there is a problem. , Difficulty in breathing, or vertigo, and must take a break between each exercise and another.
Divide the exercise session into two parts, each of which is 15 minutes, with a five minute rest, adjust the device at the lightest speed for five minutes, then increase the speed by one degree every five minutes until the fifteenth minute, then rest for five minutes , And repeat the previous exercise for another fifteen minutes, but slow down before you turn off the device.
Swimming
All health experts are advised to swim for pregnant women while they want to exercise, which is a safe sport during pregnancy, but should be practiced with the permission of a doctor. You can swim once or twice a week.
Home Sports
Home exercise is one of the easiest things a pregnant woman can do, by lifting the feet individually, lifting them up and down, lightly and without tightening on the abdominal area, and when progressing during pregnancy, the abdomen can be padded.
Light weight lifting exercises strengthen the hands and chest area and make them coherent, and do several sessions of short hand weights of one minute to two minutes per hand.