With all the drastic changes in the mood and body shape, pregnant women are strongly advised to do sports. According to research conducted by the US National Library of Medicine National Institutes of Health, 85 percent of pregnant women who perform regular exercise have decreased risk of preeclampsia, hypertension, and gestational diabetes.
There are many real benefits of doing sports for pregnant women, ranging from controlling body weight, relieving pain and preparing birth, reducing complications during childbirth, and preparing mentally pregnant mothers receiving changes on his body .
Recommended sports types for pregnant women
1. Pilates
Pilates can help mother overcome two challenges that will be experienced during pregnancy: body balance and lower back pain.This sport builds core muscles through a series of equipment and floor exercises. Our first session of Bunda will focus on building strength. The next session challenges that power and tests the body balance.
Avoid the pose where the mother lay on her back and each twist the middle part of mother's body. Do not force yourself during Pilates or other abdominal-focused exercises due to the risky cause of recti diastasis, a condition in which parallel panels of your abdominal muscles are separated for a while.Piletes for young expectant mothers can be done once a week will help build strength and balance.
2. Morning Walk
Morning Street is the simplest sport that can be done by pregnant women. Fresh air and early morning road activities will help to improve blood circulation, stimulate the movement of muscles to relax, and help to position the baby as comfortable as possible in the womb. According to the Physical Activity Guidelines for Americans, expectant mothers are advised to conduct morning street activity 15-30 minutes for three days a week, then increase its duration to 60 minutes. Expectant mothers can even continue the morning walk in the third trimester of pregnancy.
3. Yoga
Yoga is one of the best sports that can be done for mothers during pregnancy. Because this exercise can build strength and balance, keep your muscles flexible, reduce blood pressure, and teach you to manage breathing that helps the childbirth process.
4. Swimming pool
Swimming is the softest of a sport that can relax pregnant women because of physical exercises done in the water. The pool is very good to overcome the aches on the pelvis, tail bones, arms, and thighs. The movement of the sport is dynamic but can minimize the risk of injury, making the Pool A sport for the most recommended expectant mothers.
The ideal frequency for conducting swimming sports during pregnancy is 2-3 times a week with a duration of 30-45 minutes.
5. Indoor Cycling
Indoor cycling can be a useful sport for maternal pregnancy. Expectant mothers can pedal at a speed according to the desired capacity and speed at minimal risk. No need to deal with traffic and riders on the road. Keep in mind, indoor cycling aims are not to pursue a record or a target time, but for health. Mom is also working out for two people, so don't have to be too excited and pedaling too tight.