The 7 Major Exercises During Pregnancyduring pregnancy many worries pass through a woman's head. Besides that,During the pregnancyas soon as you discover that you are expecting a baby, you may wonder what activities are safer for you and your baby. One of the most common concerns has to do with exercise. Many expectant mothers wonder if it is safe to exercise during pregnancy and if it hurts the baby in any way.
Runners in particular should be concerned if it is safe to continue this exercise even during pregnancy, as it is not a low-impact activity. So find out more about the role of exercise in pregnancy and explore whether it is safe to practice running. so check it out nowThe 7 Major Exercises During Pregnancy.
Pregnancy and Exercise:In general, moderate exercise levels andMain Exercises During Pregnancyare safe - and recommended - during pregnancy. In fact, according to the American Pregnancy Association, the exercise that promotes physical fitness and well-being can relieve some of the discomforts associated with pregnancy and also prepare the body for childbirth If you work regularly before becoming pregnant, your obstetrician or gynecologist will recommend that you stay active during pregnancy as well - as long as there are no health problems that restrict activity or exercise.
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However, it is important to note that your pregnancy is definitely not the time to exercise with the goal of losing weight. That being said, the ideal quantities ofMain Exercises During Pregnancywill help you lose pregnancy weight more quickly after giving birth.
About 30 Minutes of Activity Each Day You can:.
- Reduce back pain, bloating, constipation.
- - Increase energy levels and alert.
- - Improve mood, psychological well-being, endurance, posture, muscle tone and blood circulation.
- - Let him sleep better.
If You Were a Runner Before Pregnancy:theMain Exercises During Pregnancyis considered a moderate impact activity, unlike walking, which is considered low impact. For this reason, many pregnant mothers hesitate to run for fear of discomfort, knee pain or hurt the baby.
However, doctors agree that if you ran or walked regularly before pregnancy, continuing to practice while you are pregnant is a good thing. do one of theMain Exercises During Pregnancyhelps in weight control and makes you more likely to have a more grafted baby and shorter labor.
The Major Exercises During Pregnancyremains active also helping to raise their spirits during pregnancy and postpartum. After childbirth, exercises such as quick walks or jogging (in combination with a nutritious diet) can release the pounds of pregnancy in a healthy way..
If You've Never Done Before Pregnancy Race:If you practiced little or none of theMain Exercises During Pregnancybefore becoming pregnant, walking rather than running may be a better and safer option because your body has not been conditioned to the impact of the run. Initiate a moderate-impact exercise, such as running or exercising too much, when your body is not accustomed, it can make you feel stressed, tired and even cause wounds. Experts agree that pregnancy is not the time to start high or moderate intensity exercises for the first time..
How to Practice Exercise While Pregnant:
Step 1:Visit your obstetrician or gynecologist to find out if you can run or not..
Step 2:Wear comfortable clothing and a sports bra.
Step 3:Choose a pair of sneakers and designed for walking and running. Look for shoes that features a rubber sole with excellent traction and cushioning.
Step 4:Warm up or stretch for 5-10 minutes before beginning exercise. Then run for about 30 minutes. Keep in mind that your joints become looser during pregnancy and that you are carrying extra weight than usual, so it is always recommended to have a less intense run. As your pregnancy. advance, listen to your body and practice the exercise only when you feel comfortable, even if that means 10-15 minutes..
Step 5:The weight distribution of your body changes during pregnancy, so it is important to maintain a good posture during the race. That means keeping your back and shoulders relaxed, folding your arms at your elbows and not clenching your fists.
Step 6:It is critical that you focus on your breathing to enjoy all the benefits of running. Breathe through the mouth and the bottom of your diaphragm to increase stamina and strengthen the core..
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Step 7:Cool properly. If the race time has been 30 minutes, slow down in the last 5 minutes. Slow down until you are walking quickly and gradually reduce further until you are walking normally at the last minute. This allows your heart rate to gradually decrease and improve your muscles, minimizing pain..
You Can Run Every Trimester of Pregnancy:TheMain Exercises During Pregnancyis safe throughout pregnancy, but even in its third trimester of pregnancy. Just remember that your body is constantly changing, so you need to hear it and adjust it.
First Quarter:your body may not be changing externally, but it is adjusting to the baby. An outdoor rush gives you some fresh air and reduces morning sickness and tiredness. Try to run when you are less tired and remember to stay hydrated.
Second Trimester:as your baby grows, the center of gravity will change. Therefore, move on the flat surfaces to avoid falls and be careful.Third quarter:you can tire more easily now. The focus should be on a light and short routine. Stop the moment you feel uncomfortable. Running During Pregnancy: What to Do and Do not Do for All Trimesters.
What to do:
- Wear comfortable clothes and shoes.
- Drink lots of water before, during and after the race.
- Breathe deeply.
- Take your cell phone and always let someone know you're going to run.
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What Not to Do:
- Do not exaggerate. You just have to exercise enough.
- Do not run on an empty stomach as it can cause sugar levels to go uncontrolled. Have a snack or drink 15-30 minutes before your run.
- Do not become overheated or dehydrated.
- Do not continue to run if you experience nausea, dizziness, lack of breathing or cramps or vaginal bleeding / bleeding.
- Do not run in extreme temperatures or if it is rainy, icy or snowy.
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