Like, reduce back pain, constipation, swelling, increase energy, improve mood, improve posture, stamina and maintain muscle strength, prevent insomnia, helps improve stamina and adaptability pain during childbirth, as well as facilitate the return of body shape after giving birth.
In addition to pregnant women, fetuses were also benefit. Research shows that exercise on trimster I or when the placenta is formed to form more blood vessels so that the exchange of nutrients between the pregnant mother and fetus more optimal. It also can prevent excess weight gain in the fetus. Dr Rika Haryono, SpKO, from Slim + Health Sports Therapy, Jakarta gave the explanation.
Four sports 'safe'
The situation is different with pregnant mothers who are not pregnant, so that for any sports activity should be adjusted. In the state of pregnancy there are some changes, such as an increase in the hormone relaxin (which is needed to improve keelastisitas cervix), resulting in looseness of the joints in the pelvis, spine and knee.
Pregnant women suffered both hormonal and anatomical changes in the body including the abdomen which continues to expand which can cause instability. Remember moms, be careful in exercising, do not select a sport that requires balance is more like a gymnastics movement in which the risk of falls quite large.
The following sports are allowed for pregnant women:
1. Jogging or walking. Sport is the easiest and safest thing to do pregnant. During the walk bumil will move my hands in rhythm with the foot steps, is one of the good cardio workout and can expedite the flow of blood throughout the body. This exercise can be done as many as three to five times / week for 15-30 minutes.
2. Relaxation and breathing, such as yoga. Trained in yoga relaxation, as if breathing, flexibility and muscle strength and meditation. So it is not only beneficial for physical fitness and spiritual, but also able to relax and expedite the delivery process in the future.
3. Gymnastics pregnant. The ideal exercise because the movement is made according to the needs of pregnant women to prepare physically and mentally to undergo childbirth. Suggested done at the end of the second trimester, regularly twice a week.
4. Gymnastics Pelvic or Kegel special. By holding the flow of urine while urinating and then stream back. The benefit to prevent tearing of the perineum (the area between the anus and vagina), facilitate the delivery process (because the muscles are trained), to prevent hemorrhoids and urinary problems after delivery. Perform regular basis twice a week.
Exercise for pregnant women in the office!
Although pregnant women to work, there's no excuse for not exercising. Because, movement on this one did not need time or special room. Behind the computer desk and in between office hours, pregnant women can still do gestures loh! So, no more back pain or leg swelling.
4 motion flexibility exercises
1. Can be in a sitting or standing, lift your right arm up and bend your body to the left side to stretch the body side. Repeat for left arm. Hold for 8 counts for each side.
2. Can be in a sitting or standing, hold your right arm with his left hand and pull it toward the left shoulder. Repeat for left arm. Hold for 8 counts for each movement.
3. Standing with her legs open, hands placed on knees, bend your knees, make sure your back remains straight and your knees to stretch your legs parallel to the inner leg. Hold for 8 counts and do two to three times repetition.
4. Place both hands on the wall to support the body. Pile weight on one leg and other leg slightly bent and soothed. Lean body forward to stretch the calf muscles. Hold for 8 counts. Knees are bent at the front should form an angle of 90 degrees do not taper angle.
2 exercises strengthen the pelvic floor muscles
1. Standing with her legs open, right hand holding the back of the chair and lifted his left hand to the side parallel to the shoulder (make sure your left hand in a relaxed position). Then lift your heels, bend your knees and stand back. Repeat 10-15 repetitions and change the position of the hand holding the chair and repeat the same movement.
2. Standing with the knees slightly bent and arms slightly bent in front of each holding the load (could use a drink bottle). Then lift both arms to the side until parallel to floor. Repeat 10-15 repetitions. (Source: Mom & Kiddie)
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