Exercise during pregnancy is an important factor that positively affects women's physical and emotional health. Today, it is observed that women have incorporated regular exercise into their lifestyles, and there is an increasing desire to continue this habit during pregnancy. Some women decide to start exercising for the first time during pregnancy. Historically, there have been various observations suggesting that being physically active facilitates childbirth. Aristotle attributed difficult births to a sedentary lifestyle, and since the 1930s, methods such as squatting exercises that strengthen birth muscles and breathing techniques have been developed. In recent years, women are turning to more dynamic exercise programs like running and aerobics or prefer to continue their previous sports habits.
Should Exercise Be Done During Pregnancy?
Exercise during pregnancy provides important support for the health of both the expectant mother and the baby. You must remember to consult your doctor before starting exercise.
After creating a plan suitable for your health condition, you can do moderate-intensity exercise for 20-30 minutes every day. The type of exercise you do should be activities you enjoy and suitable for your stage of pregnancy.
1. Walking
One of the easiest exercises to do during pregnancy is walking. Walking at a light pace in the open air is ideal for strengthening your body and relaxing your mind.
2. Swimming
The feeling of being lighter in water makes swimming an ideal exercise during pregnancy. Swimming relieves joints, works muscle groups, and is beneficial for issues like nausea and back pain.
3. Yoga
Prenatal yoga combines breathing and movement to reduce stress and anxiety. Yoga done with an instructor prepares the body for childbirth, alleviates pain, and enhances flexibility. Throughout pregnancy, you can relax both physically and mentally with yoga.
4. Pilates
Pregnancy Pilates strengthens pelvic floor muscles, alleviates back pain, and improves posture. You can support your body with exercises targeting the pelvic area.
5. Low-Impact Aerobics
If you did aerobics before pregnancy, you can continue this activity in its low-impact version. Aerobics with an instructor includes light and safe movements that strengthen your muscles, heart, and lungs.
While exercising during pregnancy, listen to your body and avoid overloading it.
In Which Stage of Pregnancy Are Exercises Suitable?
Each stage of pregnancy has different physical needs. Therefore, exercise movements need to be adapted weekly.
In the first trimester, the body starts to adapt to changes. Symptoms like nausea might be intense during this period. For women who want to exercise during pregnancy, low-impact walks and light stretching exercises are recommended. Additionally, leg pain exercises during pregnancy can be beneficial during this period. Relaxing the muscles reduces tension in the legs.
The second trimester is a period when energy is renewed. During this process, Pilates exercises targeting the pelvic floor muscles, swimming, and prenatal yoga can be done comfortably. It is a very suitable time to prevent back pain and prepare the body for birth.
In the third trimester, mobility might decrease. Exercise should not be completely abandoned, but its form should change. Exercises to be done in the last week of pregnancy include breathing exercises, pelvic tilts, and short-distance walks. These exercises provide physical and mental preparation for the birth process.
Frequently Asked Questions
What should be considered when exercising during pregnancy?
It is extremely important to listen carefully to your body while exercising. If symptoms such as excessive sweating, shortness of breath, dizziness, abdominal pain, or vaginal bleeding occur, you should stop immediately and consult a healthcare professional. The exercise environment should be well-ventilated, hydration should be maintained, and proper clothing should be worn. When exercising during pregnancy, the goal is not to push the body, but to support a healthy pregnancy process.
Is it safe to exercise in the 7th month of pregnancy?
Yes, if approved by a doctor, exercising in the 7th month is safe. Exercises during the 7th month of pregnancy can include low-impact walking, movements that work the pelvic floor muscles, and simple yoga positions. Since balance loss can occur during this period, caution should be taken, and support should be used if necessary while exercising.
Does exercise really facilitate childbirth?
Research shows that women who exercise regularly during pregnancy have a shorter labor process and require less intervention. Breathing techniques, movements that strengthen pelvic floor muscles, and relaxation exercises can support relaxation and effective contractions during childbirth, thereby facilitating birth.
Can someone who has never done sports start exercising during pregnancy?
Yes, start with low-impact exercises and definitely get expert approval. Initially, basic exercises such as walking and light stretching movements should be preferred. Exercise movements during pregnancy can be gradually increased to help the body adapt to the new condition. Pregnancy can be a good opportunity to start healthy living habits.