Benefits of exercising during pregnancy

Proper and appropriate exercise will bring many benefits to pregnant mothers, as follows:

• Improving daily activities such as walking, standing, and lifting
• Strengthening the heart and blood vessels
• Strengthening pelvic floor muscles for easier childbirth
• Strengthening abdominal muscles to prevent tearing and separation
• Preventing varicose veins and reducing cramps during pregnancy
• Strengthening legs to support increased weight during pregnancy and arms for holding and caring for the baby after birth
• Preventing back pain and pelvic muscle strain during childbirth
• Helping prepare the body for childbirth and teaching relaxation techniques during labor
• Building a stronger body after childbirth.

Exercise recommendations during pregnancy

• Should exercise at least 3 times a week.
• Warm up before exercising and cool down for 5 minutes after exercising.
• Drink water during exercise.
• Start with small amounts of exercise and gradually increase intensity.
• Start exercising at 2 months of pregnancy, but for those who are prone to miscarriage, start at 3 months.
• Avoid exercising in hot and humid weather or when feverish, and do not exercise to the point of body temperature exceeding 38 degrees Celsius.
• Avoid exercises that involve sudden or rapid movements, and do not overstretch arms and legs as it may cause joint injury.
• Avoid excessive heavy or strenuous exercise, that talking is still possible
• After 4 months of pregnancy, avoid exercising in a lying down position for more than 5 minutes.
• Avoid exercising in a standing or breath-holding position as it can reduce blood flow to the heart and lead to fainting.

This information is supported by the Baby Guide book.