Pregnancy and Exercise

In recent years, women’s interest in various exercise programs has increased with increased awareness of healthy living and aesthetic concerns. Many expectant mothers also want to continue regular exercise in their lifestyles during their pregnancies, but some expectant mothers also decide to exercise when they conceive for the first time in order to give birth, both aesthetic concerns and easier. It is believed that physically active women give birth more easily. While exercise recommendations were previously limited to walking in fresh air, these exercises are now enriched by breathing techniques or Lamaze techniques for exercise exercises that strengthen their muscles (around the vagina), relaxation and easier delivery.

Benefits of Exercise in Pregnancy:
• Regulates the circulatory and digestive system,
• Allows the expectant to control weight,
• Increased durability and strength,
• Facilitates birth by working and strengthening muscles that facilitate birth,
• Exercise is also a method of socialization, so it is a method that increases the state of spiritual goodness,
• Contributes to shortening the duration of childbirth and reducing possible problems, accelerates postpartum recovery,
• Reduces the risk of developing gestational sugar.

Situations where exercise in pregnancy may be objectionable:
•Hypertension, cardiovascular, respiratory, kidney and thyroid diseases, diabetes, especially type1 diabetes requiring the use of uncontrolled insulin injections
• Low, premature birth in previous pregnancies, growth retardation in the baby in the womb and cervical, cervical, insufficiency history or if there is one of these conditions in the present pregnancy
•Vaginal bleeding during pregnancy, decreased movements of the baby in the womb, anemia i.e. anemia, if the baby comes with butt, the placenta is at the entrance of the birth canal of the baby’s wife, i.e. below.
Suggestions; Exercise recommendations are different for people who do not exercise regularly.

Regular exercisers:
• Consult your doctor before starting exercise, exercise heart rate control for 30 minutes or more on certain days of the week.
• End contact sports, activities that are at high risk of falling and snow impact. Don’t do underwater sports
• Adjust exercise time and severity by aiming for your fever to remain below 38°C.
• Wear suitable shoes that support the foot to reduce the load on the musculoskeletal system.
• To avoid water loss, take the appropriate amount of fluid, do not exercise in hot and humid environments or when hot.
• Take at least 5 minutes to warm up and cool while starting and finishing the exercise.
• Get professional support for special exercises such as pelvic floor exercise.
• Avoid balance-requiring exercises, over-squatting, diagonally, and quick change of direction to avoid falling or to reduce the risk of falling.
• Lying on your back for a long time can press the veins leading to the heart and the baby, reducing blood pressure and reducing the blood that goes to the baby, so it is the 16th century. Do not exercise long-term in the back post-pregnancy position after the week of pregnancy.
• If you are going to exercise regularly, it is important to determine the need for energy (calories), please identify it with a dietitian.

Those who do not exercise regularly;
Women who do not exercise regularly should follow the following recommendations in addition to the above;
•After the first 3 months of pregnancy, i.e. 13. Start the exercise program after the week of pregnancy.
• Start with exercises that can be done without body weight, such as in-water pregnancy exercises if possible.
• Start with simple and basic exercises and gradually increase the severity.
When Should Exercise Be Stopped? All women who have the following problems should immediately stop exercising and contact their doctor;
• Abdominal-groin pain, back pain and/or accompanying or alone vaginal bleeding
• Shortness of breath, dizziness, fainting, heart palpitations or tachycardia (excessive rise of heart rate), difficulty walking. In short, exercise should not continue in all conditions, the health of the baby in the mother and abdomen should be terminated in the slightest distress.
Exercise Type; Studies have shown that the safest type of exercise in pregnancy is fixed cycling and swimming.

1-Safe activities
* Swimming: Especially in water exercises are very useful and are getting more and more attention. In-water exercises should be preferred in possible conditions due to the advantages of water lifting force masking the increase in body weight in pregnancy, the risk of injury being very low in water, easier to distribute body temperature than onshore exercises, and preventing excessive rise of the temperature of the baby in the womb. However, the temperature of the water should be lower than the mother’s skin temperature. If there is pelvic pain, i.e. pain problem in the lower abdomen of the groin, the movement of hitting the feet during swimming should be avoided.
* Walking : Walking is the most preferred activity in pregnancy. Regular walking increases the mother’s sense of kindness and reduces physical complaints. There are also studies that suggest that the baby increases the birth weight.It is said that a walking program performed three to five times a week and three to five times a week significantly increases the birth weight and placenta weight.
* Pregnancy pilates or yoga: very suitable for pregnant women with benefits such as flexibility, respiratory control and relaxation.
* Light aerobic exercises
* Golf

2-Controversial Activities
The suitability of activities requiring splashes and sudden movements such as jogging, aerobic dance, gymnastics, ice skating, basketball and volleyball is controversial.

3-Dangerous Activities during Pregnancy
Ski, water skiing, hockey, all contact sports, underwater sports, high-altitude exercises-mountaineering, etc., warm water exercises and underwater sports. Activities that require inappropriate posture or balance, such as horse riding, mountain biking and shoveling. In addition, all competitive activities are not recommended during pregnancy.

Severity of Exercise; The severity of exercise in pregnancy is extremely important for the health of the baby in the womb. Studies carried out to date, light and moderate exercise is beneficial in healthy pregnant women and does not harm the baby in the womb. Moderate exercise is the level of exercise where the heart rate can reach up to a maximum of 140 beats/minutes when the person can speak easily. The ideal practice is to take into account the heart rate of 60-70% of the value achieved by the 220-age. Women should work with light weights and aim to use both lower and upper body muscle groups by doing various exercises. As pregnancy progresses, the number of weights, sets and repetitions should be reduced. It should be noted that exercise in pregnancy is different from in normal life, but not to increase the condition of the expectant mother.

1- Build a bond and breathe, push your head as far as you can with your hands behind your head, try to stretch your neck muscles in the back by pushing it towards your rib cage, take your breath by counting 5 in this position and return to the starting position.
2- Leave your arms comfortably on your knees in the connecting position, take a deep breath and breathe as you take your head back.
3-In the bonding position, keep your head from the other side with one hand, strain to the side and count to 5 and then return to the starting position. Do the same in the other direction. Hold the opposite side to the mat with your hand to prevent the shoulders from playing while making this move.
4- Circle with your head clockwise and counterclockwise.
5- Take a deep breath, lift your shoulders upwards, circle backwards and take your breath.
6-Hands take deep breaths in the resort, pull your arms back and move your shovel bones closer together, stop in this position and give the breath up to 5.
7- Put your hands in front of your breasts and press towards each other, count until 5 without holding your breath and leave them loose.
8- Put your hands in front of your breasts again and pull your breath in the opposite direction as if trying to separate your hands, count up to 5 and release them.
9- Put your fisthands on top of each other and press each other, count and release up to 5 without holding your breath. Repeat the same movement by replacing hands.
10- Open one arm side and upward, stretch to the opposite side with your torso, 5 count and return to the starting position and repeat the same exercise to the other side.
11-Sit on the mat and stretch your feet, bend one foot up while your feet are on the ground, push the other down. Then repeat for your other foot. I recommend that they do this while sitting for a long time, especially to ensure that the swelling in the foot and legs decreases.
12- Circle with your feet clockwise and counterclockwise.

13- To avoid the comfort of the baby in your belly, spread your extended legs as possible while sitting on the mat. Extend your hands forward and keep your torso upright, stretching from the hips as far as possible, count up to 5 and return to the starting position.
14- Pull yourself as far as possible by holding your hands by your ankles so that your soles come into a mutual position, without breaking the diktation of your torso and stretching as far as possible from the hips, while pressing down your knees with your elbows, count to 5 and head to the starting position.
15-Lie side and twist your knee on that side. Place your hand under your head, lift your upper leg up in the same line as your body while supporting the ground with your other hand, count up to 5 and then lower it.
16- Again, when lying on the side, raise your leg up again, but this time it’s not parallel to your body line, lift it up forward and do these exercises with your other leg.
17- Lie on your back, your knees are bent and your soles are in touch. Place your hands diagonally over your stomach, and as your hands approach together, stand forward, count to 5 and loosen.
18- Lie on your back, your knees are bent and your soles are in touch. Raise the bridge by lifting your hips in the air while your arms are backing from the ground, count to 5 and return to the starting position.
19- Come on your knees and hands, breathe in this position and lift your head back (1). Then tilt your head forward and remove your waist-to-back hump while breathing(2).
20-When you’re standing on one knee, put the other forward. Take your breath (1), stretch forward while you breathe (2).
21-Put your back on the wall and place your feet a little forward. Breathe (1) to bend your knees by swiping your back down, without cutting off the touch with the wall of your back (2).
22-Spread your back on the wall (1). Press your waist pit against the wall without holding your breath, count 5 and leave (2).
23-Stay 1 step away from the wall, put your hands against the wall and put your 1 foot forward. Bend your front knee and approach the wall without cutting off the heel of your foot in the back (2).
24-Go to a wall corner and put your hands and forearms on the wall. In the meantime, your shoulders must align with your elbows. Stretch into the wall corner without cutting the contact with your heels. Breathe while yawning and give it back to the starting position.

• Do not hold your breath during exercises.
• Balance first and then make the move.
• There should be no push-in when making the move.