Physical Exercise During Pregnancy
Pregnancy is a special and incredibly important period in a woman's life. The expectant mother cares not only about her own health but also about the well-being of her baby. Engaging in sports during pregnancy improves blood circulation and metabolism in the internal organs, which positively affects the growth and development of the fetus, prevents swelling, reduces the percentage of pregnancy complications, promotes normal delivery, and reduces the risk of perineal tears.
Approved Exercises for Pregnant Women:
- Walking
- Climbing stairs
- Swimming
- Yoga
- Prenatal gymnastics
- Pilates
An important factor is the physical fitness of the woman before conception. If a woman was involved in sports or had intense physical activity before pregnancy, she can continue intensive workouts during pregnancy, of course, in the absence of contraindications and under proper supervision. With intensive physical exertion (heart rate exceeding 150 beats per minute), the following is recommended:
- Intensive exercise time should not exceed 15 minutes
- Heart rate five minutes after completing the exercise should not exceed 100 beats per minute
- The total duration of the workout should not exceed 1.5 hours
For women who did not engage in intensive fitness before pregnancy, it is necessary to approach the start of exercises during pregnancy with caution, starting slowly and gradually increasing the load within reasonable limits.
When exercising, remember that it should bring only pleasure. Only in this case will it benefit both the expectant mother and her baby.
Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206837/