The sweet pregnancy adventure of expectant mothers, which lasts an average of 40 weeks, is exciting. If you have decided to become a mother, you know the details you need to pay attention to in this journey. Exercising is as important as a balanced diet and a stress-free life. You can take action after consulting your doctor about the types of sports that are most suitable for you during your pregnancy.
Types of Sports Suitable for Pregnancy Periods
The pregnancy period is divided into 3 periods called trimesters. The first trimester covers a period of 1-3 months. If you do not have a medical condition that may prevent you from exercising, you can spend the first trimester with light walks. Swimming or light cardio exercises at the gym can also be considered suitable for this period. Unless your doctor says otherwise, set a light-paced routine without straining yourself.
- The trimester is the period when expectant mothers start to get a little heavier. Exercise routines change accordingly. During this period, you should prefer lighter-paced exercises and risk-free sports such as swimming.
The last trimester, when birth is approaching, is a gentler period. If your doctor sees no harm, you can continue short-term, light-paced walks. You can go through the process more comfortably with pilates and yoga exercises accompanied by an expert instructor. These gentle exercises are thought to ease labor.
What Should You Pay Attention to When Exercising During Pregnancy?
Exercising is necessary to have a healthy body. An active life is also recommended during pregnancy, which is quite sensitive. However, you should not go beyond the limit recommended by your doctor.
You Should Be Able to Converse While Exercising
One of the most important rules of exercising while pregnant is to avoid movements that will overextend yourself. For this reason, you should be able to have a conversation without feeling out of breath while doing sports. This way, your body won't be stressed.
Avoid Sports Where You Can Impact Your Body
Team sports, double-crosses where you may get hit on your body, and sports with a ball are not suitable for the pregnancy period. From time to time we see professional pregnant athletes participating in official competitions with their teams. However, experts disagree on this issue. Babies continue their development in a very protected environment in the womb. However, it is a better choice to eliminate potential risks in hard sports.
Avoid Exercising in Extremely Hot and Humid Environments
The environment you are in while exercising is as important as the rhythm in which you exercise. While you are pregnant, you should avoid exercising during extremely hot hours and wait for the appropriate time to exercise. Exercising in places with high humidity will also negatively affect you. For this reason, you should stay away from environments such as Turkish bath, sauna, Bikram yoga room.
Choosing Sports That Risk You Falling
It is beneficial to stay away from risky sports such as horseback riding, cycling, and mountaineering. Even if you are professionally involved in one of these types of sports, you should not exercise without your doctor's approval.
You should also avoid holding your breath for a long time, jumping, hard and sudden turns, and waist twisting movements.
What Sports Can You Do During Pregnancy?
You can be interested in many sports during your pregnancy. It is possible to exercise throughout your pregnancy with your doctor's approval. The important thing is to choose the exercise that suits you and stay at the recommended pace.
Walk
Walking is an extremely useful cardio exercise that works the whole body. It regulates blood circulation and accelerates metabolism. It reduces the risk of diabetes and improves respiratory quality. This simple exercise, which can be performed anytime and anywhere, provides you with countless benefits. You can have a healthy pregnancy by taking light-paced walks throughout your pregnancy.
Swimming
Swimming is one of the most comfortable sports that can be done during pregnancy because it eliminates the effects of gravity. You feel lighter thanks to the buoyancy of the water. While swimming, your joints relax and the edema in your body decreases. You will also feel happier with the positive energy of water. Increasing weight and changing body balance in the later stages of pregnancy are not felt in the water. For this reason, swimming is one of the most enjoyable sports that can be done during pregnancy.
Pregnancy Yoga
Practicing yoga poses regularly will help you become more flexible. Your core area becomes stronger, your body resistance and balance increases. Pregnancy yoga is a little different from normal yoga practices. Pregnancy yoga, which has become extremely popular today, is the choice of many expectant mothers. You can practice pregnancy yoga in a class suitable for you, under the supervision of an expert instructor. In this way, your pregnancy will be more comfortable and you will be prepared for birth. Pregnancy yoga also includes breathing exercises and relaxes both body and mind.
pilates
It is possible to prevent back pain with pilates exercises suitable for pregnancy. You can have an enjoyable time preparing for birth by joining one of the pilates classes specially prepared for pregnancy. Pilates movements stretch your back while lengthening your muscles. It prevents posture disorders that occur due to the change in the center of gravity.
Is Running Harmful During Pregnancy?
Running is an exercise that works many muscles and pushes the body's limits. If you were an active runner before pregnancy, you can run while pregnant with your doctor's approval. However, during pregnancy, muscles and joints are more sensitive than normal. Therefore, the risk of getting hurt is higher than normal. Considering this detail, you should prefer light rhythms. If you have not run before, it would be beneficial to choose walking instead of running during pregnancy.
Can You Lift Weight During Pregnancy?
Lifting weights is a unique exercise for muscle gain. If you have weight lifting experience, you can continue these exercises during pregnancy with your doctor's approval. However, the weights you lift should be lighter than what you normally use. Likewise, you should keep the number of sets less than normal.
What Kind of Sportswear Should You Prefer While Pregnant?
When doing sports, you should choose products that are light, do not restrict your movements and dry quickly. Products of collections specially produced for pregnant women provide comfort during sports. You can buy sports bras that are suitable for pregnancy. There are also performance t-shirts and tights specific to the pregnancy period. You can choose the most suitable one among the stylish maternity tights models designed for pregnant women.
In conclusion
Pregnancy is an adventurous adventure. It is an unforgettable process, especially for expectant mothers who are expecting their first baby. There are many activities you can do to enjoy this wonderful period. You can continue to exercise at the level and for as long as your doctor deems appropriate. A pleasant and active journey awaits you!