Some pregnant women may be reluctant to exercise for fear of fatigue or worry that exercise can harm the fetus. But actually, there are many benefits of exercise for pregnant women, ranging from easing pain, increasing the fitness of pregnant women, to helping the smooth delivery process.
Containing does not mean making pregnant women have to rest up to 24 hours a day. To maintain health and fitness, pregnant women are encouraged to exercise even if they are two entities. This is certainly done if pregnant women feel comfortable and do not suffer other health conditions.
What are the Benefits of Exercise for Pregnant Women?
The following are some of the benefits of exercise during pregnancy that can be obtained by pregnant women:
1. Facilitate labor
According to research, exercise during pregnancy can simplify and shorten the time of delivery. With exercise, the pelvic floor muscles and the birth canal of pregnant women become stronger and the circulatory system becomes smoother. pregnant women also have higher stamina to push and push the fetus out of the womb.
2. Reducing the risk of pregnancy complications
One of the important benefits of exercise for pregnant women is to prevent the risk of complications during pregnancy. When pregnant, blood sugar levels in the body tend to be high, so pregnant women are prone to developing gestational diabetes. Not only diabetes, exercise during pregnancy is also thought to reduce the risk of preeclampsia.
3. Helps sleep better
Finding a comfortable sleeping position during pregnancy can be a difficult job. By exercising, pregnant women do not have to bother looking for it. The condition of the body that is tired after exercising makes pregnant women fall asleep faster, more soundly, and longer.
In addition, exercise can also stimulate the body to produce endorphins. This hormone serves to make the mind calm, reduce stress, and improve sleep quality.
4. Facilitate weight loss after giving birth
Exercise regularly turns out to reduce the risk of excess weight during pregnancy. Not only that, exercise can also make it easier for pregnant women to lose weight after giving birth.
5. Reducing pain or pain
Another benefit of exercise for pregnant women is that it helps the body overcome the pain or pain that arises during pregnancy. If pregnant women experience back pain, pelvic pain, or pain in the legs, it is advisable to exercise regularly. Some good exercise options to reduce this pain include walking, swimming, pregnancy exercises, Kegel exercises, to yoga for pregnant women.
6. Prevent constipation
Constipation is a common condition experienced by pregnant women. This condition is caused by high levels of the hormone progesterone, slowing the movement of food through the digestive tract, and pressure on the rectum that occurs during pregnancy. Constipation can be overcome by eating foods high in fiber and exercising regularly.
7. Reducing stress and increasing morale
Pregnancy can affect mood and make pregnant women vulnerable to stress. By exercising, the body releases more serotonin and endorphins, so that the mood will improve and pregnant women become more excited. In addition, exercise is also good for overcoming complaints of forgetfulness during pregnancy.
8. Reducing the risk of having a cesarean delivery
pregnant women want to give birth normally? Exercise regularly to reduce the risk of childbirth with forceps, cesarean section, or episiotomy.
Pregnant women can feel the various benefits above just by walking, swimming, cycling, Kegel exercises, taking pilates classes for pregnant women, or doing yoga for 20-30 minutes pregnant every day.
Things to Pregnant Women Pay Attention to when Exercising
Although it is generally safe to do, exercise can also be risky to injure pregnant women and fetuses. Sports during pregnancy should be limited or avoided in pregnant women who have pregnancy complications or certain conditions, such as:
- Twin pregnancy or at risk of preterm labor.
- Have a history of miscarriage.
- Have experienced vaginal bleeding during pregnancy.
- Placenta previa after the 26th week of pregnancy.
- Preeclampsia.
- Have certain diseases, such as severe anemia, lung disease, or heart problems.
- Experiencing premature rupture of membranes.
Immediately go to the doctor or the nearest hospital if after exercising pregnant women experience bleeding from the vagina, dizziness, headaches, chest pain, shortness of breath, calves feel painful or swollen, and stomach aches. Likewise, if pregnant women experience injuries while exercising.
Exercise does provide many benefits for pregnant women. However, pregnant women are advised to consult a gynecologist first to determine whether pregnant women are allowed to exercise and what type of exercise is suitable for pregnant women.
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