During pregnancy, even walking fast is forbidden by people around you. Exercise is almost never in your mind! Being overweight or obese can increase the risk of health problems for both mother and baby. However, pregnancy is not the right time to lose weight or exercise heavily if you have never exercised regularly before. This article will help you with safe and appropriate exercises for pregnant women.
- Avoid strenuous exercises that involve lying on your back. Or exercises that cause shortness of breath, dizziness, or risk of heatstroke.
- Pregnant women who are healthy, สมัคร ufabet กับเรา รับโบนัสทันที, including those with no abnormalities in their pregnancy and baby. Should exercise regularly throughout their pregnancy.
- Moderate exercise can be easily assess when the mother is able to talk in sentences while exercising. Does not feel short of breath to the point of speaking only a few words or has to stop to breathe. If so, it is too much, so reduce the level.
- Pregnant women should exercise at a moderate intensity for about 150 minutes per week. Spread out over at least 3 days per week. If possible, it is recommend that women try to exercise for 20 minutes every day to stretch their muscles. For pregnant women who have never exercised before, they can start with 5 minutes a day. And gradually increase the time until they reach their goal of 150 minutes.
Recommend exercise patterns include low-impact aerobic exercises such as walking, swimming, hydrotherapy, stationary cycling, aerobic dancing, walking or aqua aerobics or Aquatic Treadmill Exercise, and simple yoga stretches for pregnant women. If you want to do resistance exercises such as lifting weights, dumbbells, running or jogging, you should be someone who has done this type of exercise regularly before and should consult a doctor or caregiver.
In addition, you should also do exercises to strengthen the pelvic floor and surrounding muscles to help reduce the risk of urine leakage.