Exercise and Gym During Pregnancy.

Exercising during pregnancy is one of the principal keys to maintaining a healthy fetus and getting a smooth delivery. Pregnancy can make you feel more tired than usual, and cause your back to bear extra weight. An active body will bring many benefits for pregnant women and babies in the womb. A recent study shows that exercise during pregnancy has a very positive effect on fetal growth.

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Exercising during pregnancy.

At a seminar organized by the American Physiological Society, it was mentioned that exercise during pregnancy is able to prevent chronic diseases and signs of aging that may arise when the baby is conceived to grow up. This long-term effect is surely a good idea why pregnant women should exercise enough during pregnancy.

Based on the results of these studies, babies born to active mothers have greater resistance to oxidative stress. Oxidative stress is a condition in which the amount of free radicals in the body exceeds your ability to neutralize it. Free radicals are molecules that can damage body cells and cause damage or disruption of organ function. In some cases, free radicals trigger and exacerbate chronic diseases such as diabetes, heart disease, and cancer.

When pregnant women do the exercise, the nervous system and the development of fetal body organs will also adjust the physical resilience of the mother. In other words, the healthier the mother through exercise, the healthier the body organs of the fetus will be. So, when growing up children will become more resistant to the risk of chronic diseases.

In addition to preventing the risk of chronic diseases in children exercise while pregnant is also known to provide other benefits. Among them are the more nutritional intake for the fetus, babies born smarter, and a stronger and healthier baby's heart. Not just the baby feel the benefits of exercise while pregnant. Regular exercise can reduce lower back pain, reduce blood pressure, and control mood swings that usually occur when pregnant. Some reasons why the exercise during pregnancy is pretty necessary to do:

  1. Helps you rest more calmly.
  2. Prevent excessive weight gain.
  3. Increases stamina and muscle strength needed especially during labor and afterward.
  4. Improve mood and reduce the risk of depression.
  5. Reducing the risk of gestational diabetes and high blood pressure during pregnancy.
  6. Can reduce the risk of babies born with more than average/fetal macrosomia.
  7. Can reduce back pain, constipation and bloating.

- Exercise for pregnant women.


Walking is a safe body exercise because it gives minimal pressure to the joints. Other options are yoga and pilates specifically for pregnant women who can exercise strength and flexibility in muscles. Swimming and static cycling are also useful and enjoyable activities. As long as exercise is not done excessively, this activity can bring maximum benefits.

In addition to formal sports, doing daily activities such as cleaning the house or shopping is also a body exercise that keeps the body active. Perform active movements for at least 30 minutes a day.

However, pregnant women need to stop exercising if they suddenly experience a number of conditions, such as headaches, chest pain, bleeding or other discharge from the vagina, continuous contractions in the uterus, shortness of breath, rapid heartbeat, and reduced fetal movement.

The easiest way to detect if the exercise did has exceeded your ability is whether you can still talk while exercising. If you can't speak, as usual, chances are you force yourself and need to take a break.

Some types of sports or activities that should be avoided during pregnancy include:
  1. Team sports that involve a lot of physical contacts such as basketball and soccer.
  2. Scuba diving because it risks making the baby experience pressure and gas bubbles in the blood vessels.
  3. High altitude sports and activities that make you risk falling like badminton, tennis, martial arts.
  4. Exercise with a fast tempo and requires rapid changes in body movements such as jumping, sit up.
Even though body exercise is important, there are certain conditions that make it recommended for pregnant women to be careful when exercising or even avoid exercise. Among others, experiencing:
  1. Disorders of the cervix.
  2. High blood pressure during pregnancy.
  3. Suffering from heart and lung disease, joint pain, anemia, diabetes that is not handled properly.
  4. Never or at risk of premature labor.
  5. Have had a miscarriage twice or more.
  6. Bleeding or blood spots.
  7. A weak cervix or cervix
  8. Low-lying placenta in the uterus.

- Guide to exercising for pregnant women.

Exercising during pregnancy requires extra caution. If before pregnancy you do not routinely exercise, start the exercise with a short duration, starting from 10 to 15 minutes, and then increase slowly to 30 minutes per day. The following is a guide that can be a reference for pregnant women to exercise, including:
  1. Wear loose clothing and a bra that can support your breasts well. Also, use sports shoes that can protect you from injury.
  2. Eat enough calories a maximum of an hour before exercise.
  3. Always warm up before exercise and rest afterward.
  4. Do the bodywork on a flat surface to prevent injury.
  5. When switching from sitting to standing, move slowly to prevent headaches.
  6. Avoid yourself from dehydration by consuming enough fluids.
  7. If you take certain classes, such as yoga or pilates for pregnant women, make sure you practice under the expert instructor's guide.

- Guide to the gym during pregnancy.

The gym during pregnancy can not only get rid of stress and maintain fitness during and after pregnancy, but pregnant women who diligently exercise can also give birth to children who are stronger, healthier and even smarter than other children.

Exercise is an essential part of pregnancy. The American College of Obstetricians and Gynecologists suggest that pregnant women at least take 20-30 minutes of moderate to moderate (almost) exercise each day of the week - as long as the doctor does not cross exercise or limit your physical activity for reasons of medical conditions or complications.

If you are not active before you get pregnant, do not suddenly exercise immediately. If you are starting an aerobic program (such as running, swimming, cycling, walking, or aerobics), tell the instructor that you are pregnant and ask for a lengthy modification of one session not longer than 15 minutes continuously, three times a week. You can increase the duration and intensity gradually until at least 30 minutes x4 sessions a week. The following are a number of tips for the safe gym while pregnant:
  1. Warm up before exercise, and cool down after it's over.
  2. Comfortable clothes, loose and absorb sweat. Wear a bra that supports your breasts.
  3. Drink water and other types of fluids during exercise, at least 500 ml per 30 minutes, especially during hot weather
  4. If you take certain classes in the gym, make sure that the instructors in the class are experienced in training pregnant women. Also, make sure he knows that you are pregnant and details the health and age of your pregnancy.
  5. Don't force yourself to get tired. As a general rule, you should still be able to carry on conversations without getting frustrated while busy chatting while pregnant. If you become gasped while talking, it's a sign that you are exercising too hard and this can endanger yourself and your baby in the womb.
  6. During hot weather, avoid exercising outside during the hottest times (from 10: 00-16: 00) or practice in a full AC room.
  7. Avoid the type of exercise that requires you to lie on your back for a long time, especially after the age of 16 weeks, because the weight of your stomach presses on the main blood vessels that bring blood back to your heart and this can make you feel weak.
  8. Keep the speed and intensity of exercise comfortable to ensure that you maintain safe body temperature.
  9. As the baby grows, the womb can suppress your lungs so that you may realize that you are now more difficult to breathe properly while you are having a baby during pregnancy. Therefore, if your body has given just a little red light signal, stop immediately.
  10. Skip the gym session if you feel not fit. Remember that you do not have to exercise like physical labor to be able to harvest the results.
If combined with a healthy diet, getting enough sleep and staying away from bad habits such as smoking, exercising and gym during pregnancy can make pregnant women always in prime physical condition.


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