Healthy and Beautiful

How can pregnant women exercise to stay healthy, beautiful and safe?

1. The role of exercise during pregnancy

Exercise during pregnancy has been proven to bring many benefits to pregnant women’s health, such as:

  • Keeps your body healthy and vibrant, helping you feel energetic during pregnancy;
  • Helps control weight gain during pregnancy alongside a healthy diet;
  • Minimize some discomforts during pregnancy such as constipation, back pain, leg swelling;
  • Helps reduce risks and complications during pregnancy such as gestational diabetes and preeclampsia;
  • Improves mood during pregnancy, helps you sleep better;
  • Makes muscles and joints stronger and more flexible, thereby supporting weight and pregnancy throughout pregnancy;
  • Helps the body prepare for childbirth, reduces the risk of cesarean section and helps recover quickly after birth.
Mang thai nên tập thể dục như thế nào để đảm bảo an toàn, khỏe đẹp? - Ảnh 1.

Exercise during pregnancy has been proven to bring many benefits to pregnant women’s health.

2. Principles of exercise during pregnancy

It’s best to talk directly with your doctor and ask for specific advice because each person will have a different pregnancy, a different health problem… but basically, you can apply some principles below:

2.1. Time and intensity of exercise

The US Centers for Disease Control and Prevention recommends that pregnant women get about 150 minutes of exercise per week, equivalent to five 30-minute sessions at moderate intensity. If you don’t have time to exercise for 30 minutes at a time, you can divide it into small exercises of about 10-15 minutes and practice 2-3 times a day.

Note that moderate (moderate) intensity is exercises that make you increase your heart rate, start to sweat, but can still talk normally. Meanwhile, intense activities are activities where it is difficult to talk without stopping to breathe.

Mang thai nên tập thể dục như thế nào để đảm bảo an toàn, khỏe đẹp? - Ảnh 2.

Swimming is one of the gentle forms of exercise, with little impact on the joints, suitable for pregnant women.

2.2. Be careful when exercising during pregnancy

When choosing a sport, pregnant women should prioritize sports that have little impact on the joints such as walking, swimming or yoga, pilates… under the guidance of a professional coach. However, to ensure safety during pregnancy, according to the document Nutritional Care for Mothers and Children of the National Institute of Nutrition, pregnant women should note the following:

– If you were not an exerciser before pregnancy, you should start exercising slowly and gradually increase as your body gets used to it.

– Reduce exercise intensity when feeling uncomfortable, short of breath or tired.

– Before exercising, always warm up your body first with gentle stretching and warm-up movements. After exercising, let your body temperature stabilize before taking a shower.

– Listen to your body to avoid overtraining.

  • Practicing

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– Always pay attention to maintaining balance during exercise, do not hold your breath.

– Stop exercising if you feel dizziness, lightheadedness, difficulty breathing, vaginal bleeding…

– Drink enough water and eat lightly before exercising, do not exercise immediately after eating.

– Wear comfortable clothes suitable for movement, especially bras for pregnant women.

– You should practice with a trainer to ensure proper technique and avoid incorrect exercises that can cause complications.

– Talk to your doctor about exercise, especially in case of abnormalities or diseases during pregnancy.

2.3. Exercises to avoid during pregnancy

To ensure safety during pregnancy, pregnant women need to avoid:

  • Participate in sports that require jumping or sudden changes of direction. This can cause you to lose balance and fall or have direct collisions such as basketball, martial arts, diving…
  • Exercising at high temperatures such as exercising outdoors in the hot sun or in a sauna like “Hot yoga”, “Hot pilates”…
  • Do exercises that cause your body temperature to increase rapidly.

Exercise is considered good and safe for pregnancy. However, those who have had premature births or had complications from previous pregnancies should not try to practice exercises before consulting a specialist. Exercises should be stopped if any unusual symptoms occur.

Specifically, in some cases, pregnant women are advised to reduce or not exercise, such as:

  • Vaginal bleeding;
  • Abdominal pain;
  • Contractions appear frequently;
  • Amniotic fluid leaking;
  • Headache, chest pain, fatigue;
  • Weak cervix, showing signs of premature opening;
  • Multiple pregnancies carry a risk of premature birth;
  • Placental abruption.
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