Being healthy before pregnancy can help you cope with the stresses of pregnancy and childbirth.
– You must pass pre-pregnancy health checks.
– Pregnancy is an event that will be decided after solving many of your problems in general.
– Body mass index in a healthy woman should be between 20-25
– The amount of weight gained during pregnancy should not exceed 11-12 kilograms.
– If the pre-pregnancy body mass index is above 25, it should be possible to get pregnant after losing enough weight.
Why do we exercise?
Exercise;
-Prevents heart disease
– Lowers blood pressure
– Regulates metabolism and prevents metabolic diseases
– Facilitates calorie expenditure and weight loss
Regular and conscious exercise not only protects health, but also provides social and psychological balance and positive thinking.
– Strengthens the heart, regulates breathing.
It is difficult to start exercising, but if we understand the benefits listed above, it becomes easier to exercise.
Regular Exercise During or Before Pregnancy
• It helps to eliminate the posture disorders of the person,
• Strengthens the muscle groups that work during labor,
• It relieves some pregnancy-related discomforts (constipation, fatigue, cramps).
• In pregnant women who exercise, the rate of cesarean section decreases and the recovery time of the mother is shortened after delivery.
• The mother can lose weight more easily after delivery.
WHEN EXERCISE!
• Get your sleep before exercise because resting is as important as working out.
• Pay attention to your diet, drink enough water.
• Do not start your program without warming up.
• Begin the exercises with a group or a private instructor for motivation.
• Learn to breathe correctly and exhale correctly. Inhale when lifting, inhale when releasing.
• Rest at least 1 minute between exercises.
• When working with a muscle group, let that muscle group rest for at least 24 hours.
• Exercise 3-4 days a week, other days you can do light walks.
• During pregnancy, it is primarily aimed to work the back and abdominal muscles. The reason why these muscles are exercised in particular
• By working the abdominal muscles, it is easier to carry the weight that increases with pregnancy and by strengthening the back muscles, the formation of posture disorders during pregnancy is prevented.
• Strengthening the groin (pelvis) muscles ensures that problems such as sagging and urinary incontinence that may occur after birth are less common.
• Another benefit of pregnancy exercises is that pregnant women relax by sharing their psychological and physical problems with each other during the exercises they do together.
Before Starting a Pregnant Exercise Program;
1- A report showing that there is no objection to doing sports should be obtained by the attending physician.
2- The age of the pregnant woman, the number of pregnancies should be written in the blood count file, the blood pressure should be measured and checked by the physician of the center.
3- It should be determined whether the pregnant woman is prone to sports, whether she has done sports before, or whether she has a physical problem that prevents sports.
4- The program to be implemented should be slow-starting warm-up, controlled movements integrated with breathing exercises.
5- The exercise area should be bright, cool and well ventilated. The exercises to be done should not be challenging and should be at a level of difficulty below the weight that the pregnant woman can carry. The pregnant woman should never be out of breath (in this case, the oxygen in the air is considered not enough for the mother and the baby “anaerobic respiration”). Also, a pregnant woman should never continue to exercise in sweat (in this case, the child may have serious problems due to the increase in body temperature).
6- 45 minutes of the program, which lasts about 1 hour, should be full body movements, 5 minutes of breathing training and 10 minutes of relaxation movements.
7 – Do not be hungry or full during the exercise (start the exercises after a light snack)
8- Clothes should be made of natural material (wool, cotton), breathable and suitable for the exercise.
9- During pregnancy exercises, especially breathing and straining exercises should be emphasized. Frequent breathing in the form of dog breathing during pain will allow you to get more oxygen during labor pains, therefore you will hear less pain and provide enough oxygen to your baby.
•Recurrent miscarriages
•Baby spouse to come first
Bleeding during pregnancy
•High blood pressure
IVF pregnancies
.The waters come early
.Growth retarded pregnancies
. Cervical insufficiency
.Patients with bleeding during pregnancy
Determined by the doctor and will increase with exercise
THOSE WHO HAVE ANY PROBLEMS SHOULD NOT EXERCISE DURING THEIR PREGNANCY.
During exercise during pregnancy
Bleeding
Pain
heart rhythm disorder
feeling faint
water coming
fire outbreak
pregnant women should be contacted by a physician immediately.
POST BIRTH EXERCISE
TWO DAYS AFTER BIRTH;
Abdominal, chest and hip muscles shaping and waist slimming exercises:
• Lie on your back. Bend your knees so that your soles touch the floor. Extend your arms towards the hips. Squeeze the groin upwards so that the waist is stable. Stay in the position for 8-10 seconds.
Lie on your back and bend your knees so that your soles touch the floor. Extend your arms towards the hips. Try to bring the knees closer to the chest. Stay in this position for 8-10 seconds holding your breath. Postpartum, 2 days after birth, she can start to practice some exercises by working the abdominal, chest and hip muscles, which are the most worn out during pregnancy.
• As in the previous exercise, raise your head forward while bringing the knees closer to the chest. In this way, you will also be able to work the chest muscles.
• Lie on your back. Bend your knees so that your soles touch the floor. Extend your arms forward and try to bring your head towards the knees. Stay in this position for 8.10 seconds.
Stand upright with your legs slightly apart and your arms hanging down. Stretch your arms up in front of you, stretching your waist. Let your upper body hang down with your arms and try to touch your toes with your hands.
• Sit with hands cross-legged at the back of the neck. Raise your arms up with palms facing out and spread your legs apart. Try to stretch your upper body forward. Hold your breath and stay in this position for 8-10 seconds. During pregnancy, the structure of the spine undergoes changes in order to maintain the balance of the body. The exercises seen help this situation to return to normal.
• You can start the same exercise by stretching your legs forward.
Sit with your hands crossed over the neck and stretch your upper body forward in this way. (The yawn should take 8-10 seconds.)
Lie on your back. Bend your knees so that your soles touch the floor. Extend your arms towards the hips. After pulling the knees towards the chest, stretch them taut. Stay in this position holding your breath for 8-10 seconds. Get back to the starting position.
In the supine position, open the arms to the sides with the palms facing the floor. Extend your legs up to form a right angle with your body, swing them slightly from side to side. The enlarged uterus during pregnancy also loosens the abdominal muscles. Thus, cracks occur in the abdomen. If these exercises are applied, the puerpera can reach its old form again.
Exercises for the buttocks
• Lying on your back, bend your knees and spread them apart so that your soles touch the floor. Compress your buttocks by lifting your hips off the ground, stay in this position for 8-10 seconds.
In an all-fours position, lift one of the legs outstretched.
Bend the leg at the knee. Repeat the movement with alternating legs.
• Sit on the floor with your legs stretched forward. Open your arms to the sides with your palms touching the ground. Using your right arm, lift your left hip off the ground and try to move forward. Try the move on your other arm.
Exercises for the pectoral muscles
Sit cross-legged. Spread your arms out to the sides with palms facing up and stretch them back tensely.
Extend arms up in the same position. Stretch backwards tensely.
Exercises for the legs
Stand with your hands against the wall. Lift one foot and stretch the other foot to the side. Repeat the movement with alternating feet.
Performing the previous exercise by jumping is more effective.
