What Exercises Can You Do during Pregnancy?

Pregnancy period has a whole new experience for every woman. Hormonal changes during pregnancy, which are quite challenging for most women, can affect women both mentally and physically.

Sports can be thrown back in the case of pregnancy due to false beliefs. But on the contrary, there are countless benefits of exercising during pregnancy.

For this reason, it is very important that pregnant women know when to start sports, what kind of sports they can do and how much sport they should play.

Sports That Can Be Done During Pregnancy
Walking, pregnant pilates, pregnant yoga, hard cycling and treadmill exercise, swimming and water exercises, stepper, aerobics and breathing exercises are among the safe sports and exercises that can be done while pregnant.

But when choosing an exercise program or sport, you should remember to contact your doctor to find out what may be appropriate or objectionable for you.

Benefits of Exercising During Pregnancy
• Helps ensure weight control throughout the whole process

• Increases metabolism rate

• Increases durability and strength

• Minimizes back and back pain

• Activates the muscle activity required for childbirth

• Regulates the digestive system, prevents constipation and indigestion

• Prevents risk of gestational diabetes

• Provides a more comfortable, holeless and quality sleep

• Provides less edema

• Helps to have healthier psychology.

Situations Where Not To Play Sports During Pregnancy
Sport, which is necessary for physical and spiritual balance, becomes much more important during pregnancy. However, during this period, some situations can make sport risky.

Sport can be dangerous for these people if the mother candidate has cardiovascular obstruction, respiratory, thyroid, kidney, diabetes, high blood pressure and anemia-related diseases, or if she has been underperformed before or if there is a threat of miscarriage or premature birth in the current pregnancy.

In such cases, the person’s health history is looked at and the exercise program is applied under the supervision of the doctor. However, there is still a risk of premature birth or low risk of the movement being restricted.

Most Preferred Types of Sports During Pregnancy
1st Walk
Walking during pregnancy ensures that you are physically healthy and active. This is a complete body exercise routine that improves your cardiovascular health and strengthens your muscles.

Walking will keep you and your baby’s weight under control. It will help the baby stay at a healthy weight, making the birth process easy and natural.

High blood sugar levels during pregnancy cause you to experience a risk of type 2 diabetes after birth and increase the risk of obese babies before or after birth. Exercises such as walking will keep your body weight in check and reduce the risk of developing gestational diabetes.

2. Pregnant Pilates
During pregnancy, your baby’s pressure on the uterus may cause sagging in the muscles on the pelvic floor, causing you to experience problems such as urinary incontinence.

The strength of the muscles in the pelvic floor is as important as during pregnancy for postpartum. Pilates, which is very important and beneficial for the musculoskeletal system, is one of the most suitable exercise techniques for strengthening your muscles on the pelvic floor.

Pilates, which has a very important place in terms of concentration, is of great importance in terms of awareness between the body and the mind. One of the basic rules of Pilates is to breathe regularly.

Pilates during pregnancy also contributes significantly to the development and health of your baby as well as the benefits it provides to you.

In the studies, it has been noted that the babies of mothers who do pilates during pregnancy work better than other babies in the nervous system, internal organ functions, respiratory system and heart beats.

3. Pregnant Yoga
From the first weeks of pregnancy, regular yoga helps you maintain your physical fitness.

Minimizes your posture disorders. Thanks to the restructuring of changes in your abdominal muscles and spine, you also prepare your body for an easy birth.

Yoga is also a practice that helps strengthen your respiratory and circulatory system. In this way, many physical ailments, including your nausea that begins during pregnancy, can be alleviated.

Yoga not only strengthens your body physically. You learn to listen to yourself, slow down, accept your body and realize your spiritual changes. This makes it easier to deal with the emotional densities experienced during pregnancy.