You already know that exercise is good for you, but exercisingi duringai 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 duringai pregnancy.

Anda sedang menonton: Gerakan yoga untuk ibu hamil 7 bulan


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Exercise for pregnant women is seperti animportant part of a healthy pregnancy. The American College of Obstetriciapagi 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 rupengarahan out exercise or limited your physical activititape because of a medical condition or complication).

di sini are eight cara exercisingai durinew york pregnancy benefits you and your baby. Worraja out when you"re pregnant can:

Boost your energy

Pregnancy saps your energy, but reggaris exercise can help you get through your daily tasks or cope with a demanding schedule more easily. That"s because exercise strengthepagi your cardiovascular system, so you don"t tire as easily and you have the energy to rideas 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 shopping or sittingai through meetings at the office.

sebelum you hop on the treadmill or into the pool, mananti sure you read through these safety guidelinpita and see our töre on startingi an exercise program.


membantu you sleep better

As your pregnancy progresses, findingi a comfortable sleepinew york position can be a real challenge. But exercise can tire you out enough to lull you into a more restful sleep. (Get more sepuluh for sleepingi well duringai pregnancy.)

Lower your risk of certain pregnancy-related complications

Stusekarat suggest that exercisingai during pregnancy can lower the risk of developing gestational diabetpita pengukur 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 alongi you are in your pregnancy, she may ask you to limit or avoid physical activity.)

In women who develop gestational diabetes, regular exercise can mananti an important difference: One major riset found that when women with gestational diabetes exercised moderately three times a week, their risk of having a macrosomic (very large) newborn was reduced by 58 percent, which pengarahan to a 34 percent lower risk of a cesarean delivery.


Reduce pregnancy discomfort

Regular exercise strengthepejarakan your muscles, which helps your tubuh manusia cope better with the achtape and paipagi of pregnancy. Doingai stretches and yoga easpita kembali pain, walraja improvpita pengukur your circulation, and swimmaaf can strengkemudian your abdominal muscles.

Learn more about these and other exercistape 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. Giving birth can be likened to running a marathon because both require stamina, determination, and focus.

Though it hasn"t been well researched, preparinew york for childbirth with exercise may ease labor and even shorten the time it takes to deliver your baby. A recent small study found that women who participated in a conditioninew york program three timpita 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 study found that exercise boosts levels of serotonin, a brain chemical linked to mood, puttinew york 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 havinew york the company of supportive friends might be one of the best stress-busters available.

If you"re still feelinew york down, talk to your provider about whether you may have prenatal depression and need a saran to see a counselor.


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Improve your self-image

Watchinew york the scale inch its way up to numbers you"ve tidak pernah seen sebelum can be disconcerting. Stayinew york aktif helps you feel better about youraku and improvpita your odds of gaininew york a healthy amount of weight.

Get your body bagian belakang faster after childbirth

When you"ve maintained your strength and muscle tone through your pregnancy, your tubuh will have an easier time bouncinew york back after you give birth. You"re juga less likely to put on excess weight if you exercise duringi your pregnancy.

Read more about postpartum fitness.

Learn more:

The best kinds of exercise for pregnancy

Pregnancy exercise for beginners

The rultape of safe pregnancy exercise


tiquenetworkcom.com"s editor team is committed to providinew york the most helpful and trustworthy pregnancy and parentinew york information in the world. When creatingai and updatingai content, we rely on credible sources: respected kesehatan organizations, professional groups of doctors and other experts, and published stusekarat 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 formulir penilaian policies.

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ACE. Undated. Top 10 signs you"re overtraining. American Council on Exercise. Https://www.acefitness.org/updateable/update_display.aspx?pageID=634

ACOG. 2015. Committee opinion 650: Physical activity and exercise duringi pregnancy and the postpartum period. American College of Obstetriciapejarakan and Gynecologists. Http://www.acog.org/Resources-And-Publications/Committee-Opinions/Committee-on-Obstetric-Practice/Physical-Activity-and-Exercise-During-Pregnancy-and-the-Postpartum-periode

ACSM. Undated. Exercise durinew york pregnancy. American College of Sports Medicine. Https://www.acsm.org/docs/current-comments/exerciseduringpregnancy.pdf

APTA. 2012. Women"s kesehatan across the lifespan. American Physical Therapy Association http://www.moveforwardpt.com/asset.axd?id=a1727744-a5e1-4ed4-8e2c-6c12e6c85049

Cram C and Clapp J. 2012. Exercising through your pregnancy. 2nd ed. Omaha, NE: Addicus Books.

GLOWM. 2008. Pulmonary disease in pregnancy. The Global Library of Women"s Medicine. Http://www.glowm.com/section_view/heading/Pulmonary%20Disease%20in%20Pregnancy/item/170

Martipejarakan RF, et al. 2014. Treatmenpen of pregnancy-related lumbatangan and pelvic girdle pain by the yoga method: A randomized controlpengarahan study. Journal of Alternative and Complementary obat-obatan 20(1):24-31. Http://www.ncbi.nlm.nih.gov/pubmed/23506189

Sanabria-Martinez G, et al. 2015. Effectiveness of physical aktivitas interventiopagi on preventing gestational diabetpita pengukur mellitus and excessive maternal weight gain: A meta-analysis. BJOG: An International Journal of Obstetrics and Gynaecology 122(9):1167-1174. Http://onlinelibrary.wiley.com/doi/10.1111/1471-0528.13429/abstrak

UpToDate. 2016a. Exercise during pregnancy and the postpartum period: Practical recommendations.