18 Fitness Movement for pregnant women


Fitness while pregnant can not only get rid of stress and maintain body fitness during and after pregnancy, pregnant women who exercise diligently reported to give birth to children who are stronger, healthier, and even smarter than other children.




Sports are an important part of pregnancy so that even the American College of Obstetrician and Gynecologists suggest that pregnant women at least do a 20-30 minute workout lightly to moderate each day of the week – as long as the doctor doesn't scrive Exercise or limit your physical activity for reasons of medical conditions or complications.

Tips for safe fitness while pregnant

Fitnees routine during pregnancy can be slightly changed for maternal safety reasons. But, if you are healthy, the sport of mild intensity to moderate risk is low and also does not increase the risk related to the weight of low birth babies, premature childbirth, or early miscarriage. And if you are accustomed to regular exercise before pregnancy, it is legitimate to continue the Fitnees program when pregnant as usual.

If you are not active before you are pregnant, do not suddenly exercise heavily. If you start an aerobic program (such as running, swimming, biking, walking, or aerobic gymnastics), tell the instructor that you are pregnant and ask for a modification of the length of time one session is no longer than 15 minutes continuously, three times a week. You can increase the duration and intensity gradually up to at least 30 minutes x 4 sessions a week.

Here are some safety tips for getting pregnant while you:

  1. Start doing your body gestures before you get pregnant.
  2. Put the gestures as a regular activity.
  3. Start the movement step by step.
  4. Use clothes that are safe when exercising, including clothes that are quite warm or cool enough, and shoes that are good to wear and comfortable.
  5. Drink water and other types of liquids during exercise, at least 500 ml per 30 minutes, especially when the weather is hot.
  6. Avoid sports that are at risks like riding horses or waterskiing.
  7. Provide time for heating and cooling.
  8. Do not overheat.
  9. Start with a 15-minute sport timed with a 5 minute rest period.
  10. Calculate your pulse every 15 minutes, the pulse should not exceed 140 beats per minute, take a break until your pulse is below 90 per minute.
  11. Increase the number of calories you eat while exercising.
  12. When you are pregnant, be careful when waking up and lying down.
  13. When the pregnancy of the fourth month, do not lie back while exercising, this position can  reduce blood flow to the uterus and placenta.
  14. When you are finished exercising, lay to the left side for 15 minutes to 20 minutes.
  15. Stop exercising and consult a doctor if you experience the following things:

         Bleeding or discharge from the vagina while exercising.
         Shortness of breath.
         Dizziness.
         Severe abdominal pain, or
         Other serious problems

 If you have any medical problems, consult your physician and exercise under the supervision if you experience any of the following:

  • Irregular heartbeat.
  • High blood pressure.
  • Thyroid disease.
  • Diabetes.
  • Anemia, or
  • Other chronic medical problems.

Do not force yourself until it is exhausted. If you become a puff while talking, it's a sign that you exercise too hard and this can harm yourself and the baby in the womb.





As the baby grows, the content can press your lungs so you may notice that you are now harder to breathe well during gym during pregnancy. Therefore, if your body has given only a few red light signals, stop at once.

Relaxing walks, running, lifting weights, swimming, pilates, and yoga are the types of sports that are safe to do if you are interested in a gym during pregnancy. Treadmill, electric bicycle, and Elliptical machines are also safe to use during your gym while pregnant. Try it all. This way, if you gradually one gym routine so uncomfortable, your body is familiar with other alternatives.


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