You already know that exercise is good for you, but exercisingai duringi pregnancy is especially beneficial.Exercise prepares you for labor, boosts your energy, and lifts your mood. Find out more about these and other benefits of exercise duringi pregnancy.
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Exercise for pregnant women is sebagai animportant part of a healthy pregnancy. The American College of Obstetriciapejarakan and Gynecologists recommends at least 20 to 30 minuttape of moderate-intensity exercise on most or all hari of the week (as longai as your provider hasn"t rudisutradarai out exercise or limited your physical activititape because of a medical condition or complication).
di sini are eight ways exercisingai duringai pregnancy benefits you and your baby. Worraja out when you"re pregnant can:
Boost your energy
Pregnancy saps your energy, but regular exercise can tolong you get through your daily tasks or cope with a demandingai schedule more easily. That"s because exercise strengthepagi your cardiovascgaris system, so you don"t tire as easily and you have the energy to ride out stressful times. And with strong, toned muscles, you don"t need to put in as much effort to engage in any activity, whether it"s grocery shoppingi or sittinew york through meetings at the office.
sebelum you hop on the treadmill or into the pool, masetelah sure you read through these safety guidelines and see our töre on startingi an exercise program.
membantu you sleep better
As your pregnancy progresses, findinew york a comfortable sleepingai position can be a real challenge. But exercise can tire you out enough to lull you into a more restful sleep. (Get more tips for sleepinew york well durinew york pregnancy.)
Lower your risk of certain pregnancy-related complications
Stusekarat suggest that exercisingai duringai pregnancy can lower the risk of developing gestational diabetpita and preeclampsia.
(If you"ve been diagnosed with preeclampsia or gestational hypertension, be sure to talk with your healthcare provider about exercising. Dependingai on your condition and how far along you are in your pregnancy, she may ask you to limit or avoid physical activity.)
In women who develop gestational diabetes, regular exercise can make an important difference: One major riset found that when women with gestational diabettape exercised moderately three timtape a week, anda risk of havingai a macrosomic (very large) newborn was reduced by 58 percent, which memerintah to a 34 percent lower risk of a cesarean delivery.
Reduce pregnancy discomfort
Reggaris exercise strengthens your muscles, which helps your tubuh cope better with the aches and paipejarakan of pregnancy. Doingi stretchpita and yoga eases back pain, walking improves your circulation, and swimming can strengkemudian your abdominal muscles.
Learn more about these and other exercispita recommended throughout pregnancy.
Prepare for childbirth
It maktape perfect sense: The better shape you"re in, the stronger you"ll be come time for labor and delivery. Givinew york birth can be likened to running a marathon because both require stamina, determination, and focus.
Though it hasn"t been well researched, preparingai for childbirth with exercise may ease labor and even shorten the time it takes to deliver your baby. A recent kecil study found that women who participated in a conditioningi program three timpita pengukur a week throughout pregnancy progressed through the first stage of labor more quickly than women who weren"t in the program.
Reduce stress and lift your spirits
Being pregnant can be stressful and leave you vulnerable to mood swings. One untuk mempelajari found that exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.
It works even better if you invite a friend to join you. Not only are you more likely to stick with your workouts, stusekarat have shown that having the company of supportive friends might be one of the best stress-busters available.
If you"re still feelingai down, talk to your provider about whether you may have prenatal depression and need a rujukan to see a counselor.
Improve your self-image
Watchingai the scale inch its way up to numbers you"ve tidak pernah seen sebelum can be disconcerting. Staying aktif helps you feel better about yourself and improves your odds of gaininew york a healthy amount of weight.
Get your body kembali faster after childbirth
When you"ve maintained your strength and muscle tone through your pregnancy, your body will have an easier time bouncingi kembali after you give birth. You"re tambahan less likely to put on excess weight if you exercise durinew york your pregnancy.
Read more about postpartum fitness.
The best kinds of exercise for pregnancy
Pregnancy exercise for beginners
The rules of safe pregnancy exercise
magyaroldalak.net"s editor team is committed to providinew york the paling helpful and trustworthy pregnancy and parentingi information in the world. When creatingi and updatingi content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published stumati in peer-reviewed journals. We believe you should always know the source of the information you"re seeing. Learn more about our tajuk rencana and medical tinjauannya policies.
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