Summary Of 13 Safe Exercise Rules For Pregnant Women

Exercising during pregnancy will bring many health benefits to pregnant women and prepare for labor. But the most important thing is that pregnant women need to follow the rules during the exercise to ensure safety for the mother and fetus.
Benefits of exercise for pregnant women
Against fatigue
During the first 3 months and the last 3 months of pregnancy, pregnant women often feel much more tired so now it is necessary to create energy for the body by exercising.
Improve sleep
Pregnant women will experience insomnia and trouble sleeping, when exercising will help pregnant mothers sleep better, creating a sense of relaxation when waking up.
Improve constipation
Walking for 15 - 20 minutes a day will help mothers' gut digest better, constipation improves

.
Improve back pain
When pregnant, back pain will certainly occur. To minimize this situation, pregnant women should practice safe exercises to strengthen the back support muscles.
Exercise during pregnancy has many benefits
Create a sense of fun
The brain will be stimulated to release endorphins - substances that create excitement and energy for the body when exercising, pregnant women will feel happier and softer
Prevent diabetes
Being overweight during pregnancy is very likely to lead to diabetes, so pregnant women will remain motivated during pregnancy to help maintain a healthy weight and prevent the risk of gestational diabetes.




More likely to give birth
Pregnant women who are hard-working often tend to give birth faster, easier and also have the power to push during childbirth.
Increase resilience after childbirth
Maintaining the exercise routine during pregnancy helps the pregnant body recover quickly after giving birth, easily regain its prenatal physique.
13 principles of safe exercise during pregnancy
Mothers should remember to follow the following rules during exercise to ensure safety:
Consult with a doctor beforehand
Always consult with a specialist before starting, continuing or changing any exercise routine. Mothers should remember that safety is a top priority when choosing exercise, so you need to choose a suitable sport.
Provide enough calories
Mother will gain weight naturally during pregnancy, the amount of weight to achieve during pregnancy depends on the amount of weight before pregnancy.
When your BMI is between 18.5 and 24 9, you need to get an additional 340 calories daily for the first 3 months of pregnancy and about 450 calories a day for the last 3 months of pregnancy.




A number of calories will be burned when the mother elected to exercise, so pregnant women need to supplement the nutritional menu to compensate for the lost calories, help nourish and provide enough nutrients for the body.
Do not practice dangerous sports
The sport can make her unbalance and fall like riding horses, surfing, gymnastics, cycling ... so she should stay away.
Also avoid subjects that require fast movement speed and sudden change of direction such as badminton, shuttlecock ...




Wear suitable clothes
Pregnant women need to choose loose and breathable clothing, so wear more layers so that when it is hot you can take it off or wear more when it's cold. If your feet are swollen, change to shoes that fit your feet for comfort during exercise.
Warm up before exercising
Not starting up before training will strain the muscles and ligaments, causing more pain after exercise. Therefore, pregnant women need to start their muscles and joints carefully before exercising and increase their heart rate slowly before moving to faster movement.
Need to warm up before training to avoid cramps and muscle tension
Drink plenty of water before, during and after exercise
If the mother's body becomes dehydrated, it will lead to a decrease in blood flow to the placenta, an increased risk of hyperthermia and, more seriously, contractions. Pregnant women should drink at least 2 liters of water a day and more if physical activity to prevent dehydration.
Avoid lying on your back
When pregnant after the first 3 months of pregnancy, women should avoid supine position because it can put pressure on the vena cava, reducing blood flow to the heart, brain and uterus resulting in dizziness, shortness of breath, nausea.
Continuity move
Standing still for too long can cause blood flow to the heart and uterus to be reduced, leading to blood stagnation in the legs, lowering blood pressure and causing dizziness.



Therefore, please change positions, change positions or walk in place.
Avoid overexertion
Do not exercise until exhaustion, listen to your own body and stop if you see something is wrong.
Try to take a break after exercising for an amount of time equal to the time you exercise.
Pregnant women should practice at a moderate level, not too much will backfire
Do not exercise in high temperatures or high humidity
The body temperature of pregnant women is often higher than normal, especially when exercising can lead to a sudden rise in body temperature. This is the reason why pregnant women need to avoid exercising in hot and humid conditions.
If the body is showing signs of increased temperature such as excessive sweating, nausea, dizziness, or shortness of breath, stop exercising immediately,.

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