Four reasons to continue exercising during pregnancy
We all know that maintaining good health during pregnancy is closely related to moderate exercise. However, the reality is that many expectant mothers easily fall into a sedentary lifestyle, whether due to laziness, exhaustion, or high stress levels… This is truly a pity, because during pregnancy, moderate activity not only helps maintain health but also better supports the baby's development and birth.
More stable weight, lower risk of diabetes and high blood pressure
While every woman's ideal weight gain is different, excessive weight gain is definitely not advisable. Just 30 minutes of walking a day can effectively control weight while reducing the risk of gestational diabetes and high blood pressure.
Promotes blood circulation and strengthens heart function
Weight changes and hormonal fluctuations during pregnancy can cause veins to dilate. Moderate exercise can promote tissue oxygenation, strengthen vein walls, help blood flow smoothly, and prevent blood stagnation. Regular exercise can also make the heart work more efficiently, performing better during high-intensity activities such as childbirth.
Reduce stress and fatigue
Exercise promotes the release of endorphins in the brain, making it an excellent way to combat stress and fatigue. It relaxes the mind and body, improves endurance, and enhances sleep quality—all important factors during pregnancy and postpartum recovery.
Say goodbye to back pain and improve gastrointestinal motility
Exercise strengthens postural muscles and abdominal muscles, helping to prevent back pain caused by fetal growth. It also massages the intestines, promoting bowel movements and improving common pregnancy problems like constipation and bloating.
Choosing the right exercise can make all the difference.
You can exercise during pregnancy, but you need to choose the right method.
Pregnancy is not the time to start boxing or kitesurfing! It is recommended to choose endurance sports, which are activities that can be done continuously for at least 30 minutes but do not put a strain on the body.
Recommended types of exercise
Walking is the best option, of course! Other exercises that support your weight and reduce joint stress include water aerobics, swimming (especially backstroke, which helps relieve lower back pain), and cycling at a moderate pace on a flat surface (recommended until the fifth month of pregnancy). Yoga and gentle gymnastics are also suitable, but it's best to do them under the guidance of an instructor familiar with prenatal exercise to avoid difficult poses.
Types of sports not recommended
Any risky activities (such as mountain climbing and diving) or sports requiring fast-paced movements (such as tennis, squash, and volleyball) should be avoided.
Four helpful tips before you start exercising
Whatever sport you choose, the goal isn't to become a champion, but to help you navigate the nine months of pregnancy more smoothly. Exercise should not cause physical strain or injury, and the intensity should be gradually reduced starting in the third trimester.
Consult a doctor first
Always obtain your doctor's approval before starting or continuing any exercise. Consult your doctor immediately if you experience any discomfort (such as palpitations, nausea, dizziness, unusual pain, bleeding, etc.).
Listen to your body's signals
Your body is the best indicator. If you feel tired, don't force yourself to swim another ten laps; if your joints feel unstable, stop immediately. Ligaments and tendons are more relaxed during pregnancy, making them more prone to sprains.
We should also pay attention to equipment.
Choose supportive sports bras and non-slip sports shoes.
Diet and Hydration Habits
Exercise increases the loss of water and minerals, so it's important to hydrate regularly to avoid discomfort such as cramps. Eating a small snack before and after exercise can also help prevent low blood sugar and quickly replenish nutrients.
