Many expectant mothers stay away from sports during pregnancy with the thought that it will harm their baby and even move as little as possible. On the contrary, it is very important to exercise correctly during pregnancy. Obstetrics and Gynecology Specialist Op.Dr. Çiğdem Güler gave important information about the subject.
Exercise during pregnancy is a very important point for the expectant mother and baby. It is important for individuals of all ages to undergo a doctor's control before starting sports activities. A pregnant mother-to-be should consult her obstetrician and gynecologist about whether to do sports or not. In some special cases, such as premature birth and the threat of miscarriage, it may be necessary to avoid exercise in order to avoid extra risks. Before starting the exercise program, the first 3 months of pregnancy (12 weeks) should be waited for. It is important to rest the body by taking short breaks during the exercise, and to plan the exercise regularly and on average 3 days a week. Again, exercise should not be preferred only to prevent weight gain during pregnancy. It is very important to regulate weight gain, reduce waist and back pain, experience psychological well-being, facilitate normal birth, reduce swelling and edema, prevent possible body deformities during pregnancy, and return to the old body appearance in a short time after birth.
Of course, swimming is the best exercise option for the summer months. The sea is the best swimming environment. Again, non-public pools, which are sure to be clean, can also be preferred. Sea sports such as diving, jumping, water skiing, beach volleyball, surfing, paragliding are not suitable during pregnancy.
Of course, in the summer, the sun can have negative effects as well as pros. In order to minimize these inappropriate effects, not going out in the sun when the sun's rays are most intense (at noon), choosing between 07:00-11:00, 16:00-19:00 time zones for swimming-sunbathing, using multi-factor pregnancy-specific sunscreens. It is very important to drink plenty of fluids.
Walking is the most accessible, simple exercise method other than swimming. Walking, which is not very brisk, is a very healthy exercise that keeps the expectant mother fit. The ideal time should be around 100 minutes in total per week. In other words, five-day plans for twenty minutes per week or 30-day plans of 35-3 minutes can be made. Again, yoga, pilates, non-weight fitness programs can be considered as good options.
Plenty of water should be consumed before, during, and after any exercise. In cases such as palpitations, low blood pressure, darkening of the eyes, dizziness, inguinal pain, shortness of breath, the exercise should be interrupted and the obstetrician and obstetrician should be informed.