The condition of the body that sustains the load in a long time sometimes makes pregnant women often experience back pain, dizziness, and fatigue. Even so, it does not mean pregnant women should lazing. Although the pregnant woman is advised to exercise in order to keep your body in shape.
Exercise during pregnancy can improve cardiac performance, maintaining physical fitness, weight control, and prepares the muscles for childbirth without causing stress or disturbance of the fetus in the womb. But, you should consult with your doctor about exercise that you should do. Here are some types of exercises you can do pregnant women:
On foot
Walking is the best exercise for pregnant women. This exercise can improve blood circulation and keep expectant mothers stay fit.
According to the American College of Obstetricians and Gynecologists of pregnant women can exercise walking for 30 minutes per day. During walking exercise try the mother remains dehydrated. Avoid road uphill and stop exercising if the mother experienced shortness of naps, bleeding, dizziness, cramps, or contractions.
Swim
According to health experts, swimming is one of the best exercise for pregnant women. Swim able to train the large muscles (legs and arms), weight loss pregnant women who are obese, improve cardiac performance, and prevent pregnant women from dehydration. Even so, every 15 minutes once pregnant women are advised to drink a glass of water during swimming and after its completion. In a day swimming exercise can be done for 30 minutes. Breaststroke and backstroke be a great choice do pregnant women.
Pregnancy exercise
Should do pregnancy exercise under the supervision of experts. Proper guidance from experts can help flex and strengthen the muscles needed during childbirth later so that it can facilitate the process of giving birth.
Yoga
As do pregnancy exercise, yoga should be done under the supervision of experts. Doing yoga during pregnancy can practice breathing and relaxation which is strictly necessary before delivery later. During the delivery process needed breathing techniques are good. The resulting relaxation of yoga practice can make a pregnant woman spends his days in peace, is also able to reduce the fear of childbirth.
Weight training
Weight training during pregnancy is beneficial to reduce injuries in pregnant women as well as to strengthen the muscles around the joints. In addition, weight training can help maintain stamina indispensable during pregnancy and childbirth. Perform weight training is simple and can be done at home. Use the maximum load half the weight of normal load. Provide drinking water during exercise progresses.
Stretching
Stretching exercises can help the pregnant woman's body flexibility. It aims to help reduce pain during childbirth and helps mothers become more relaxed.
