6 benefits of exercising during pregnancy (and the best exercises to start with)

We all know that exercise is good for health and we should try to have enough physical activity in any situation to maintain our health. But sometimes, in some situations, we may ask ourselves whether exercising is a good idea or not. For example, when you're sick or injured, it's probably not a good idea to exercise. Another one of these conditions is pregnancy, and pregnant women may not have enough information about exercising during pregnancy and whether they can exercise or not. You can exercise during pregnancy without risking the health of yourself and your child. In the following, we will first take a look at exercising during pregnancy, its benefits and points that you should keep in mind, then we will go to the best sports and exercises that are useful for the health of pregnant women and reduce their pains and problems. So stay with us.

BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

We all know that exercise is good for health and we should try to have enough physical activity in any situation to maintain our health. But sometimes, in some situations, we may ask ourselves whether exercising is a good idea or not. For example, when you're sick or injured, it's probably not a good idea to exercise. Another one of these conditions is pregnancy, and pregnant women may not have enough information about exercising during pregnancy and whether they can exercise or not. You can exercise during pregnancy without risking the health of yourself and your child. In the following, we will first take a look at exercising during pregnancy, its benefits and points that you should keep in mind, then we will go to the best sports and exercises that are useful for the health of pregnant women and reduce their pains and problems. So stay with us.

Can you exercise during pregnancy?

BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

Therefore, exercising during pregnancy is generally not a problem and even provides you with many benefits. Of course, before going to exercise, it is better to consult a specialist doctor and be aware of your physical condition. If you don't mind exercising, be sure to increase your physical activity during pregnancy to improve your health and have an easier delivery. Next, we will examine the benefits of exercising during pregnancy.

Activities that you should not do during pregnancy

Many hormonal changes occur during pregnancy and affect the organs of the body. For example, the ligaments that support the body's joints usually become softer and looser. This increases the risk of injury, and for this reason, you should pay more attention to safety tips for exercising during pregnancy. Here are the tips.

  • Avoid activities that cause you to fall down and lose your balance. There are others, avoid it.
  • Exercises that involve jumping and high jumps are not suitable for you.
  • Be careful and safety when performing movements that require turning the back while standing.
  • Avoid high-risk activities such as skydiving, surfing, hot yoga or diving.
  • If you are not into sports, you should start slowly and do intense and fast exercises.
  • In hot and humid weather, be careful to keep your body hydrated and drink enough water. Don't push.

6 benefits of exercising during pregnancy

BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

1. Exercise can reduce the risk of preeclampsia, gestational diabetes and blood pressure disorders

According to researches, moderate and regular exercise during pregnancy can reduce blood glucose and insulin levels during pregnancy and lead to May the mother and baby be healthy. Although more research is still needed, researchers believe that exercise during pregnancy can reduce problems and complications related to preeclampsia, gestational diabetes and blood pressure disorders.

2. Exercising can greatly reduce discomfort associated with pregnancy (and also increase happiness).

It doesn't matter whether you were physically active before pregnancy or not, exercising during pregnancy will make you feel more confident. Have and don't worry about physical and emotional changes caused by pregnancy. This also affects your happiness and makes you feel better about life. It also helps you keep your physical activity high and live a healthier life even after giving birth.

3. Exercising during pregnancy helps to treat back pain, constipation, bloating and swelling

Pregnancy usually leads to back pain, constipation, bloating and swelling in the body and this can be very annoying. You can strengthen your back muscles and prevent back pain with regular exercise. You also help to improve the digestive system and reduce digestive problems and less problems such as bloating And you will face constipation.

4. Exercise can increase your energy level and improve your mood and sleep quality

Pregnancy reduces your energy and also weakens your mood. This is completely normal and occurs due to hormonal changes.

You can control these changes and increase your energy level by doing proper sports and exercises. In general, exercise is a great natural way to increase energy, improve mood, and improve sleep quality, and you can benefit from these benefits by exercising during pregnancy and have better conditions during this period.

5. Exercising during pregnancy also helps to give birth better

Experts claim that pregnant women should increase their physical activity instead of absolute rest in order to have a better condition.

Exercising in Pregnancy not only prevents unwanted weight gain, but also makes you have a hassle-free delivery and better cope with the stress and pressures of childbirth. Apart from this, exercise leads to an increase in your physical endurance, and this has a great impact on bearing the pain of childbirth.

6. Exercising during pregnancy helps you quickly improve your fitness after giving birth

By exercising during pregnancy, you can immediately return to your normal life after giving birth and quickly improve your fitness.

Exercise not only keeps your body ready, but also prevents mental problems and prevents you from facing depression or low self-confidence. Therefore, you can easily maintain a healthy lifestyle, stick to your exercise and also maintain the health of yourself and your baby.

6 types of exercise suitable for pregnancy

BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

1. Walking

Walking is suitable for everyone and if you were not active before pregnancy, it can be a great choice to start. Various studies have focused on walking and its health benefits. For example, several studies have shown that daily walking can increase feelings of youth, vitality, and health.

Studies show that regular daily walking and walking can be as beneficial as going to the gym, and even more beneficial in be considered Researchers believe that people who walk are generally leaner and have a more appropriate weight than those who go to the gym or do regular interval and tension exercises.

In general, walking is a great solution. It is for maintaining health and protects you from various problems and diseases. Among these diseases and problems, we can mention the following options.

  • Obesity
  • Heart diseases, high blood pressure, coronary artery disease
  • Diabetes
  • Depression and neurological disorders
  • Dementia, Alzheimer's and cognitive disorders
  • Arthritis
  • Hormonal imbalance
  • Tension Before menstruation
  • Thyroid disorders
  • Fatigue and low body energy

2. Running

Running is one of the easiest sports you can do during pregnancy. This exercise has many benefits, and by doing it regularly, you can make your bones stronger, strengthen your leg muscles, burn fat and lose weight, improve your fitness and cardiovascular health, and also perform better when doing other sports. Have it.

One of the most important reasons that most people go for running for fitness is that this sport requires very little equipment. You don't have to buy fancy exercise equipment or pay exorbitant gym fees to run. All you have to do is wear the right shoes and run on a safe path.

  • 9 great exercises during pregnancy that are beneficial for the health of the mother and fetus

3. Weight lifting and strength training

BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

Strength training is great for strengthening body muscles during pregnancy, but you should Be careful about safety tips and lift light weights.

Doing strength exercises means physical activity and using one or more muscle groups. You can make your body stronger and increase the volume of muscles by putting pressure on the muscles and resisting the force. These exercises have different methods and styles, but the most popular type, known today as bodybuilding, refers to the use of bodybuilding machines and free weights such as dumbbells and barbells. According to research, these exercises have benefits. They are abundant and many athletes do them regularly. You can also use elastics and sports bands or even your own body weight to perform these exercises and have a safer and more efficient exercise.

4. Swimming

Swimming is one of the best options for exercise during pregnancy because it puts little pressure on the joints and has many benefits. Interesting here You don't have to swim like an Olympic athlete or spend hours in the pool to get these benefits. Even walking in the pool can bring you the benefits of this exercise. Among the most important benefits of swimming for health, we can list the following options.>Suitable for those with certain injuries or illnesses

  • Suitable for those with asthma
  • Suitable for people with MS
  • Burns high calories
  • Improves your sleep
  • Swimming makes your brain work better
  • Reduces stress and improves mood and mood
  • Lowers your blood pressure
  • Increases your life span
  • Swimming can reduce your risk of heart disease
  • Reduces back pain
  • It is a wonderful alternative to intense sports
  • It does not have a special cost
  • 5. Yoga

    BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

    Although some yoga exercises can be intense and challenging, the sport is generally a It is light and relaxing and is a very good option for exercising during pregnancy. Yoga has many benefits and has a great positive effect on your body and mind. By doing yoga regularly, you can experience the following benefits.

    • Increasing strength and physical endurance
    • Improving mood and strengthening morale
    • Reducing stress and healing Feeling tired
    • Improving brain function
    • Improving body balance and coordination
    • Increasing flexibility
    • Improving sleep and night rest
    • Increasing motivation and self-confidence
    • Reducing depression and anxiety

    There are various types of yoga, and most of them put little pressure on the body and are suitable for pregnancy. You should start with yoga style exercises. Of course, be careful not to try hot yoga, because it is very intense and not suitable for pregnant women.

    • Introducing the Yoga for Beginners application; Achieving health with yoga

    6. Cycling

    Cycling is a light sport that puts less pressure on the joints than other sports and at the same time leads to an increase in the strength and endurance of the leg muscles.

    This attractive sport And fun, in addition to strengthening the leg muscles, has many other benefits, among which we can mention fat burning and calorie burning, and say that it is great for those who are short of time, it changes your mood and mood, reduces mental conflicts, and also the ratio It is more suitable for other aerobic exercises for the joints of the body.

    It is better for you to use a stationary bike during pregnancy. Most sports clubs have this device and you can easily increase your physical activity with the help of this device. Which one is better for fitness?

    5 great exercise exercises for pregnancy

    You can walk for 10 to 20 minutes and when your body is warm, the following exercises Do it to strengthen your muscles. To start, do 1 to 2 sets of each exercise and rest 1 to 2 minutes between each set. As time passes and your body adapts to exercise, you can increase the number of sets to 3 to 4.

    1. Squats

    BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

    Squats can be considered a simple sit-up, but to do it you need safety Observe and move your body properly. To perform the squat exercise, you must first stand and spread your legs shoulder-width apart. Keep your back straight, tighten your glutes, and gather your shoulders for proper form. Keep your head straight, looking forward and your neck in line with your spine.

    Now sit down and perform the movement as if you were going to sit on a chair. You should feel the heels of your feet sinking into the ground. The knees should be in line with the middle toes. Go down until the thighs are parallel to the ground, then return to the starting position by pressing on the heels and tightening the butt muscles. If the upper body moves forward, a lot of pressure will be applied to the toes and knees. Try to put pressure on the heels so that the upper body stays straight and the body weight is distributed. Do this exercise for 5 to 10 repetitions.

    2. Cat pose

    BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

    This yoga move helps strengthen the abdominal muscles and also reduces back pain. To perform it, you should be on all fours on the ground, then slowly pull your stomach in and try to move your head towards your chest by bending your back. Hold this position for 5 to 10 seconds, take a break and repeat this exercise 5 to 10 times.

    • 5 great moves and simple yoga that are suitable for beginners

    3. Underarm squat with dumbbells

    BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

    Underarm squat is one of the best exercises to strengthen upper body muscle groups. To perform this exercise, you need the strength of your legs, back, hips, arms and shoulders, and for this reason, you can strengthen your upper body well. This exercise requires high balance and if it is not performed correctly, it can lead to injury. So be sure to keep the safety tips in mind.

    To perform this exercise, stand first, spread your legs hip-width apart, keep your knees slightly bent, and hold a pair of light dumbbells in your hands. Arms should be straight and hands should be shoulder width apart.

    Now bend your back at a 45 degree angle and take a deep breath. Then, by exhaling, pull the dumbbells towards you and bend your elbows. Elbows should cross the side of the body and go back. Be careful that your wrists stay still and do not move. Then take a breath again and take the dumbbells forward by extending your arms until you are in the starting position. Do not rush and do it slowly and with complete control. Now keep your body bent and repeat this cycle 10 to 20 times.

    4. Standing Side Bend

    BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

    To perform this exercise, stand with your feet hip-width apart and Hold a light dumbbell in your right hand. Now keep your knees slightly bent and bend your upper body to the right. Pause, then stand up straight again. Repeat this cycle 10 to 20 times, then go to the left side and do it again.

    5. Dumbbell Forearm

    BingMag.com 6 benefits of exercising during pregnancy (and the best exercises to start with)

    To perform the forearm exercise, first stand and hold a pair of light dumbbells in your hands. you have. The palms should be facing up, place the soles of the feet exactly under the hips and keep the knees slightly bent. Then push your chest out, tighten and engage your core muscles, pull your shoulders back and hold both dumbbells firmly in front of your body.

    Now try to bend the elbows towards take your chest To do this, first tighten the forearm muscles, bend the elbows and slowly move the dumbbells towards the chest. Engage the forearm muscles as much as possible and bend the arms until the elbows are under the shoulders.

    Now slowly lower the dumbbells to the starting position of the exercise. This is one repetition of the forearm exercise and you should do it 10-20 times. Be careful to breathe well; Exhale when lifting the dumbbells and inhale as you lower the dumbbells. Also, be careful to do the exercise with full control and slowly to put more pressure on the muscles and minimize the possibility of injury.

    • Barbell front arm; One of the best exercises to build muscular arms

    Conclusion

    Consulting with a doctor and exercising during pregnancy can not only improve your physical and mental health, It can also help to give birth better and maintain the health of the baby.

    Try to increase your physical activity during pregnancy by keeping in mind the points we have said so that you have a better physical condition. The exercises and sports that we reviewed are very useful for pregnant women, and by doing them, you can reduce problems related to pregnancy and childbirth and maintain your overall health.

    This article is only for education and information. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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