Pregnant women are encouraged to engage in moderate exercise during pregnancy, as it benefits both the mother and the developing fetus. The physical changes that occur at different stages of pregnancy require adjustments in exercise routines. In the first trimester, walking is the most suitable form of activity. It is gentle, safe, and helps maintain overall health without putting too much strain on the body.
During the second trimester, which typically spans from 3 to 7 months, pregnant women can gradually increase their activity level. Simple exercises like prenatal yoga are highly recommended. These practices not only help improve flexibility and strength but also prepare the body for labor and promote better sleep and relaxation. However, it's important to avoid high-impact or strenuous movements such as running, jumping, or any activities that could lead to imbalance or injury.
When practicing yoga, pregnant women should choose a well-ventilated space to ensure proper air circulation, which supports both maternal and fetal well-being. Wearing comfortable, loose clothing and non-slip shoes is essential for safety and ease of movement. Staying hydrated is also crucial, as dehydration can lead to dizziness or fatigue. It’s important to keep warm during practice to prevent colds or discomfort.
Additionally, monitoring heart rate is key during exercise. A safe target is to keep the heart rate below 60% of the maximum, calculated as (220 - age) × 0.6. If any symptoms such as dizziness, nausea, or extreme fatigue occur, it's best to stop immediately and rest. In case of abdominal pain, vaginal bleeding, or any unusual discomfort, seeking medical attention right away is critical.
Overall, maintaining an active lifestyle during pregnancy can enhance mood, reduce back pain, and support a smoother delivery. Always consult with a healthcare provider before starting or continuing any exercise routine during pregnancy.
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