Exercise during pregnancy is something that pregnant women must pay attention to because exercise not only helps the mother’s physical health, but also reduces various risks that may occur during pregnancy, such as being overweight, high blood pressure, and gestational diabetes, as well as preparing for birth early on.
Benefits of Exercise
- Helps improve blood circulation, making mothers feel clear and refreshed.
- Reduce back pain and cramps
- Strengthen your muscles to support the extra weight during pregnancy.
- The digestive system works better. Excretion is normal, no constipation problems.
- Burn fat, help control weight during pregnancy
- Prevent gestational diabetes
Healthy pregnant women who are in good health and have a healthy pregnancy can safely start or continue exercising ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี. If you have never exercised regularly before, you should start exercising slowly and gradually increase the intensity. Examples of exercises that can be done include swimming, brisk walking, or cycling on a stationary bike.
Exercise guidelines
- Exercise should be moderate (heart rate not exceeding 140 beats per minute) and allow you to talk without getting out of breath. Start with 15 minutes and gradually increase the duration to 20-30 minutes, 3-5 times per week.
- There is a warm-up and cool-down every time you exercise.
- You should drink water to replace fluids lost during exercise.
- Do not hold your breath while exercising.
- Pregnant women who are at risk, such as multiple twins, have a history of miscarriage or premature birth, or have heart disease, should consult a doctor before exercising for safety.
In addition, pregnant women should avoid exercising in hot or humid weather because their body temperature can rise more easily than that of normal people. If they sweat a lot, feel nauseous, dizzy or have shortness of breath, they should stop exercising and remove their clothes to lower their body temperature.
Pregnant women with enlarged bellies should not lie flat on the floor because the uterus may press on the main veins, causing inconvenient blood flow to the heart and brain. Therefore, they should put a pillow under their back to support their body so that it does not lie flat on the floor.