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Pregnancy Exercise – Some intense activities, such as jogging, can be performed after consulting a doctor. However, some precautions should remain taken before starting any exercise to keep the mother and fetus healthy.
Exercise during pregnancy has many benefits, improving:
Experts recommend low to medium-intensity exercises during pregnancy.
Pilates trainer kate martin explains that it becomes difficult for women to maintain balance during pregnancy, and joints become weak, demonstrating the importance of exercises that strengthen joint stability and reduce injuries.
Pregnancy, especially in recent periods, is not a good time to start exercising hard, so unusual women should start with low-intensity activity such as walking.
During the third trimester, activities including jumping or jumping, such as rope jumping, should be avoided. some activities can continue during the third trimester of pregnancy, including:
Walking or Jogging:
Walking is one of the finest workouts for pregnant women. If walking is not enough to train the cardiovascular system, enable jogging.
As mentioned earlier, pregnancy is not the time to start jogging. However, if the pregnant woman maintains their practice within 27 weeks, there is no need to stop it unless there are some health problems or discomfort.
In a study, 110 competitive runners remained examined, and their habits during pregnancy remained promoted. As a result, 70% chose to continue jogging during pregnancy, and 31% continued to run during the third trimester.
What is essential here is to reduce the duration and intensity of the training. Experienced athletes even cut their efforts by half or less. If your body or speed isn’t okay, slow down or walk instead of running.
Swimming and Water Sports:
Water sports have a lot of benefits. Swimming is an excellent activity for the whole physique and has a therapeutic role for women in pain, as water relieves pressure on the legs and back and relieves overheating.
Remember that effort makes you sweat, even when swimming in cold water. So you need to drink water when paddling for a long time, just like sports outside the pool.
There are plenty of water sports suitable for underwater enjoyment. Like Zumba in the pool that makes you dance in resistance, joint sport, and flexibility give good ways to test movement with water support.
Running in the water is also excellent for women who feel uncomfortable in the final stages of pregnancy. Some gyms even put bikes underwater.
Yoga, Pilates, Barley, and Other Low-impact Exercises:
Low-impact exercises are great for women during the third trimester of pregnancy, including yoga, pilates, barley and cycling. These exercises target large muscle groups, making you feel agile and robust at birth.
Try joining classes or classes specifically designed for pregnant women. in these classes, the positions are mild, so they are safe and comfortable for fetal development during the last weeks of pregnancy.
Pilates is an excellent way for women to build stability during pregnancy, as the body weakens as the pregnancy grows, leading to back pain and sciatica.
Traditional pilates includes deep abdominal muscle strengthening movements and transverse abdominal muscles, which improve overall posture and benefit when pushed.
Research has shown that yoga calms anxiety and depression that sometimes accompanies pregnancy. In a study, a group of pregnant women at 22-34 weeks enrolled in a 20-minute yoga class.
The results were positive physically and mentally, with improved mood, reduced pain, and reduced premature and caesarean births.
Body Weight and Movement Consistency Exercises:
Heavyweights can be dangerous during the third trimester, especially if you’re not used to lifting them. However, you can try body weight-based exercises to maintain strength, such as:
Push the wall.
Avoid stress and abdominal exercises that require lying on the back because lying on the back for an extended period during the third trimester can be difficult, so side-resting activities that keep muscles and organs stable are recommended, such as:
Lightweights remain recommended when doing arm exercises to maintain strength as the fetus grows weight. try the following activities with a pair of weights weighing 1-2 kg:
Biceps Pregnancy Exercise.
Training of the triangular muscle.
Graceful mother: a healthy baby
The third trimester of pregnancy remains crowded with thoughts, feelings and physical changes.
However, women who have exercised for 20 minutes a day can avoid many symptoms and enjoy immense energy and a more substantial body at birth.
So it’s great to develop these healthy habits now and continue them after birth.
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