In our society, exercise is thought to be necessary to lose weight and is often forgotten in the intensity of daily life. Even people who have not acquired this habit ask this question when they get pregnant. Can I exercise? However, exercise provides flexibility to our bodies rather than losing weight. It increases resistance by gaining movement in the muscles and tendon structures that we do not work in our normal lives. Exercise is recommended by doctors during pregnancy due to its positive effects on the respiratory and circulatory systems, insulin and blood sugar levels. However, a history of premature birth or known chronic diseases can sometimes make exercise risky. Especially pregnant women with cardiac problems, hypertension, arrhythmia, heart failure and severe respiratory diseases (asthma, etc.) are prohibited from exercising.
The body's water retention, which varies during pregnancy, affects the flexibility of muscles and tendons. Therefore, those who do not have an exercise habit may cause injuries if they do wrong movements during pregnancy. It is very important to do warm-up exercises suitable for the exercise to be done other than walking straight. A suitable environment and temperature for exercise prevents the pregnant woman from straining. Attention should be paid to appropriate clothing and sufficient water consumption. It would be appropriate to avoid excessive exercise that will cause fatigue and to do regular exercise in 30-minute periods. If there is a feeling of palpitation, a feeling of contraction, bleeding, shortness of breath and a feeling of excessive heat, it would be right to rest immediately and consult a physician.
Which sport is most suitable during pregnancy?
People who had sports habits before pregnancy or professional athletes want to continue the same tempo and type of exercise when they get pregnant. However, this is often not possible. Those who do not fall into this group will start with simple exercises, so it is usually easier for the doctor to guide them. Team sports played with a ball that can endanger the baby or expose it to blows are risky during pregnancy. Similarly, sports that require excessive effort or that can lead to injuries should be avoided.
The easiest exercise during pregnancy that everyone can do is walking or jogging at a light pace. This type of exercise, done in two 20-30 minute periods during the day, increases the pregnant woman's resistance and keeps her muscle strength at an optimum level. Scientific research has shown that regular exercise during pregnancy increases the possibility of a normal birth.
The most relaxing sport recommended for pregnant women is swimming. This exercise, which works the whole body and minimizes the effort spent by the buoyancy of the water, is relaxing and prepares the pregnant woman for birth by increasing muscle strength. What should be noted is that the pool or sea is clean from microorganisms. For this reason, pools with questionable cleanliness, frequent use, and those used without a swimming cap and shower should not be entered.
The "pregnancy pilates" or "pregnancy yoga", which have become more popular in recent years, are types of exercises that increase muscle strength based on breathing and flexibility. They are relaxing and purposeful exercises as long as they are not performed by non-specialist or inexperienced instructors. There are brochures in almost every gynecologist's office in the world and in our country that will allow you to reach experts on this subject.
Can I swim in the sea/pool during pregnancy?
This is one of the questions that pregnant women frequently ask when the sea season approaches. Since indoor pools allow swimming in the winter, pregnant women prefer swimming for exercise and relaxation. However, the question on their minds is always the same. Will I harm my baby?
In swimming, the buoyancy of the water makes the pregnant woman feel weightless and the possibility of injury is very low , which helps doctors recommend swimming to their patients. Although there are studies showing that some of the chemicals used in pools can threaten the health of the baby when used excessively, it is considered safe to enter pools that have been properly disinfected and bacteriologically tested.
Swimming in the sea is recommended, provided that you do not stay in the sun for a long time. You can easily swim in the sea on the shores that have been proven to be clean by tests. If there is an alternative to the sea, it should be preferred over the pool.
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