Regular pregnancy exercise can make pregnant women stay healthy and fit until the time of delivery arrives. However, pregnancy exercise should not be done carelessly. There are several things that need to be considered to prevent injury and the benefits obtained can be optimal.
Pregnancy exercise has various benefits for the health of pregnant women and fetuses. However, before doing pregnancy exercises, pregnant women should first consult with a doctor to find out the overall condition of pregnancy.
Various Benefits of Pregnancy Exercise
Various benefits of regular pregnancy exercise that pregnant women can get include:
- Strengthen muscles and joints
- Strengthens the heart and lungs
- Makes sleep better
- Reduce the risk of excessive weight gain
- Reduces back pain or back pain
- Supports fetal development
- Reduce tension before labor
- Increase stamina
- It's easier to get back in shape like before pregnancy
However, keep in mind that pregnancy exercise requires commitment and discipline in carrying it out. Pregnant women are also advised to perform various pregnancy exercise movements according to the doctor's recommendations so as not to endanger pregnancy.
Join Pregnant Gymnastics Class
To get tips on the right movement and get maximum results, pregnant women can join pregnancy gymnastics classes that are mostly held by maternal and child hospitals. The accompanying instructor is generally a midwife who is experienced in this matter.
If possible, pregnant women can also take part in pregnancy exercise classes individually on line.
Pregnancy exercise independently at home
Currently, there are a variety of videos or books that can be easily accessed on how to do pregnancy exercises. Pregnant women are advised to do moderate-intensity pregnancy exercise for 20-30 minutes per day.
Some pregnancy exercises that you can do at home, namely:
Push-ups Wall
Movement push-ups The wall is useful for strengthening the chest muscles and triceps, the muscles at the back of the upper arm. Here's how to do the move push-ups Wall:
- Stand facing a wall with both hands straight against the wall.
- Open your knees slightly wider and away from the wall.
- Slowly bend your elbows and lower your chest until your chin reaches the wall.
- Keep your back straight, then return to the starting position.
- Repeat these movements 15 times.
Squat with an exercise ball
Pregnancy exercise in a squatting position can open the birth canal, so that it can facilitate the delivery process. Pregnant women can do this movement with the help of an exercise ball. Here's how:
- Stand with your feet shoulder-width apart and your back to the wall. Place the exercise ball between your back and the wall.
- Move down slowly until your knees form a 90-degree angle.
- Return to the starting position and repeat 10 times.
Pregnant women can ask their partner or family for help so they don't lose their balance when doing this movement.
Leg lift exercise
Leg lifting exercises serve to strengthen the back and abdominal muscles. The stages of the movement that you have to do are:
- Get into a position like crawling with your knees at a 90-degree angle and your arms straight on the floor.
- Lift one leg back until it is straight with your back and hold for a moment.
- Do the same movement with the other leg.
- Repeat 10 times for each right and left leg.
Step up or climb a short bench
Movement step up serves to strengthen the muscles of the upper and lower limbs. Pregnant women can do this pregnancy exercise by climbing a short stool or stairs. The stages of this gymnastic movement include:
- Place a short stool in front of pregnant women or stand on one of the steps.
- Step on the left foot and then the right foot up the bench or stairs alternately.
- Get off the bench or stairs with the left or right foot alternately.
- Do the movement carefully, not in a hurry, and make sure your back is straight.
- Repeat this movement as much as pregnant women can do.
Things to Pay Attention to When Doing Pregnancy Exercise
When doing pregnancy exercises, pregnant women should be more careful and pay attention to the following things:
- Warm up before doing pregnancy exercise and cool down after doing it.
- Tighten your abdominal muscles as you lift your knees to avoid injury to your lower back and hip joints.
- Avoid twisting, turning, and standing up quickly.
- Know your limits and don't push yourself too hard.
- Use comfortable clothes, not tight, not too thick, and absorb sweat.
- Consume enough water before, during, and after exercising to prevent dehydration.
If pregnant women have not exercised for a long time, do pregnancy exercises slowly for at least 5 minutes every day. When the pregnant woman's body has started to get used to it, increase it to 10-30 minutes per day.
Regular pregnancy exercise can maintain the health of pregnant women during pregnancy until the delivery process. However, pregnant women are recommended to first consult with a doctor to ensure that pregnant women are healthy and safe to do pregnancy exercises.