my friend are you pregnant? My family and I are very happy with this good news. What? You are worried! Are you afraid that you will lose some of your grace and tight body due to pregnancy? All of this does not matter in front of your happiness as you prepare to become a mother! As well as that overwhelming feeling of the partner! Soon you will really be a family.

Perhaps the parents will ask you to rest and relax. You may feel more tired. Your back may ache from carrying extra weight.

In general, there is no need to be lazy! Pregnancy is not an opportunity for indolence and dullness! Because it will not bear fruit at all.

what does that mean? can i do exercise during pregnancy, Do these exercises have health benefits? You will know all of this, my little lady, through the following article.

The fact that exercise is beneficial during pregnancy, The benefit is:

• Reducing back pain, constipation, bloating and swelling.
• boost your mood levels, and your energy levels.
• Help you sleep better.
• To prevent weight gain.
• enhance muscle tone and strength, and increase its tolerance.

Other potential benefits of following a regular exercise program during pregnancy may include:

• Lower risk of gestational diabetes.
• Low risk of having a caesarean section.

Here are some safe sports activities during pregnancy:

1. Walking Brisk

walking is a great exercise that does not strain your joints and muscles.

If you are new to playing sports then this is a great activity for you.

2. Swimming and water exercises

Water supports the weight of your growing baby. Moving against the water helps keep your heart rate up. It’s also easy on your joints and muscles.

If you have lower back pain when doing other activities, try swimming.

3. Riding a stationary bike

This is much safer than riding a bicycle during pregnancy. You are much less likely to fall off a stationary bike than a regular bike, even as your belly grows.

4. Yoga and Pilates classes

Tell your yoga or pilates teacher that you’re pregnant. The trainer can help you modify or avoid positions that are unsafe for pregnant women. Like lying on your stomach or back (after the first trimester).

5. Low-impact exercise

Low-impact aerobics does not put as much stress on your body as high-impact aerobics.

During high-impact aerobics, both feet leave the ground at the same time. Examples include running, jumping rope, and doing jack-ups. Tell your trainer that you are pregnant so that he can help you modify the exercises if necessary.

6. Strength exercises

Strength training can help build muscle and strengthen your bones. It is safe to exercise with weights as long as they are not too heavy. Ask your coach how much you can lift

It is not necessary to belong to a gym or have special equipment to be active.

Take a walk in a safe area or do Sarah’s pop Fit workout videos at home, or find ways to be active in your daily life, Like doing yard work or taking the stairs instead of the elevator.

When should you stop exercising? What are the warning signs that you should watch out for when exercising?

when you are physically active, Drink plenty of water and pay attention to your body and how you feel.

Stop your activity and contact a loved one if you experience any of these symptoms:

• Dizziness
• pain
• vaginal bleeding
• Shortness of breath
• fast heartbeat
• chest pain
• Vaginal fluid leakage
• uterine contractions
• muscle cramps

Here are the sports you should avoid:

Physical activity during pregnancy is safe and good for you. However, some sports may cause harm to you or your child.

You should not do the following sports:

• Sports that make you work too hard or get too hot
• Sports that can cause you to fall
• Sports that can hit your child
• Which has a lot of jump or bounce
• which involves sudden changes of direction
• involving diving or high altitudes

Does pregnancy change the way your body responds to exercise?

During pregnancy your body changes in many ways.

When you are active you may notice changes in your:

1. Balance You may notice that you lose your balance more easily during pregnancy.

2. Your body temperature Your body temperature is slightly higher during pregnancy. So you start sweating sooner than you did before you got pregnant.

3. Breathing You may find yourself feeling short of breath at times.

4. EnergyYour body works hard to take care of your baby. So your energy may decrease during pregnancy.

5. Heart rate Your heart works harder and beats faster during pregnancy to deliver oxygen to your baby.

6. Joints Your body produces more of certain hormones during pregnancy. This can make the tissues that support your joints more relaxed. Try to avoid any movements that may stress or hurt your joints.

Now you can do some pregnancy exercises. But with an eye to that adorable baby you’re waiting for, After medical observation and supervision by specialists, What you carry in your guts is a trust that God placed in your hands. Wishing you a healthy pregnancy and a smooth delivery.

Written by: Siba Babi

Sources:

webmd

healthline