Most pregnant women may be confused whether they can still do physical activities such as sports or not. It turns out that exercise can be done by anyone including pregnant women. Even during pregnancy, it is highly recommended to exercise regularly because it has many health benefits for both pregnant women and fetuses in the womb.
Then, when is the right time to exercise? And what kind of exercise is recommended? Questions about exercise during pregnancy MAKUKU thoroughly discussed in Instagram Live with a specialist in Obstetrics and Gynecology at Primaya Hospital Bekasi Utara, dr. Boeyeong Dalimunthe, Sp.OG with the theme Pregnant Women Can Exercise? Let's ask the doctor! As follows:
Can pregnant women exercise? When is the right time to exercise?
Pregnant women are recommended to exercise because it has many health benefits. However, pregnant women should do light exercise that has no impact on the womb and minimal injury.
Meanwhile, the right time to exercise actually depends on the condition of the pregnancy and the age of the womb. Exercise for pregnant women should be done after the first trimester or when the pregnancy enters the age of 12 weeks or 3 months. This time is very appropriate to exercise because the fetus is considered strong enough.
Exercise recommendations based on gestational age?
Pregnancy is basically divided into 3 trimesters. In early pregnancy or the 1st trimester of pregnancy can be said to be still very vulnerable because the placenta has not matured completely and the fetus is not strong enough. So for pregnant women who want to exercise in the first trimester should do light exercise such as walking or cycling. But do it carefully, slowly, do not fall and be shaken.
In the second trimester, pregnant women can increase the intensity of exercise, pregnant women are advised to exercise for 150 minutes a week or 30 minutes a day for 5 days.
Then, before labor in the third trimester, pregnant women can do exercises that are focused on smooth labor. For example, exercise to help good breathing patterns and help the baby's head descend into the pelvis.
Benefits of exercise for pregnant women?
Exercise provides many health benefits in each phase of pregnancy. In the first trimester, exercise is useful for balancing conditions at the beginning of pregnancy. For example, in the first trimester pregnant women usually experience nausea and difficulty eating. Well, this light exercise can help increase hormones that stimulate a fresher body.
Second trimester, exercise will help to gain weight in an appropriate amount or not too much. As well as helping pregnant women in preparing for the labor process.
What sports or activities are not recommended for pregnant women?
Sports that are recommended for pregnant women from the first to third trimester are cardio sports such as aerobics, yoga, walking and cycling. While sports that are anaerobic or weight training are not allowed. Because it has a high risk of assistance.
Excessive exercise is considered to be one of the factors causing miscarriage, myth or fact?
That is a myth. If the condition of pregnant women is fine without any complaints such as abdominal cramps, heartburn, to spots then pregnant women can exercise. However, if there are complaints any exercise is not recommended. Pregnant women should rest until the condition improves.
What is the recommended duration of exercise based on gestational age?
In the second and third trimesters, the recommended exercise duration is 150 minutes a week. However, this depends on the condition of each pregnant woman. While in the first trimester it is not determined how long pregnant women exercise. Pregnant women can do activities as usual which is equivalent to exercising.
What is the impact on Moms or their future babies if they rarely exercise during pregnancy?
The impact felt for pregnant women or fetuses who rarely exercise during pregnancy will be felt in the 3rd trimester towards childbirth. When pregnant women have the maximum weight but are not accompanied by exercise, it can make the body easily tired, short breathing. Even during labor, it can be difficult to regulate breathing and the baby's head does not enter the pelvis due to lack of stimulation that can actually be obtained from exercise.
Towards childbirth, what should prospective parents prepare in terms of physical, mental and material aspects or equipment?
Towards childbirth, all aspects must be prepared. Who will accompany during labor, because the presence of a husband or closest person is preferred. As for mental readiness, pregnant women can consult a doctor to be more comfortable during labor.
Well, that's all about exercise for pregnant women, from the benefits to the types of exercise that pregnant women can do according to the age of the womb. During pregnancy, pregnant women who exercise can get many health benefits including the baby in the womb. (Aq/MKK)
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