6 Tips to Stay Active During Pregnancy
During pregnancy, pregnant women may feel tired more quickly than usual. However, do not use this as an excuse to be lazy to move. Staying active while pregnant is highly recommended to keep your body fit and healthy.
Being active during pregnancy is not an easy thing for pregnant women. Various complaints during pregnancy, such as nausea, vomiting, and fatigue, make pregnant women less energetic and less free to move.
Therefore, pregnant women are recommended to remain active during pregnancy, as long as there are no problems with pregnancy or the fetus that prevent pregnant women from doing their activities. Don't forget to also make sure your body stays hydrated so that your daily activities can run smoothly.
The Importance of Being Active and Hydrated During Pregnancy
Being active doesn't mean you have to keep doing activities without resting. Make time to exercise at a moderate intensity for at least 30 minutes a day or 150 minutes a week.
If the pregnant woman's health condition and pregnancy are normal, she can do safe sports, such as brisk walking, swimming, cycling using a stationary bicycle, or yoga and pilates.
However, if pregnant women have certain conditions, such as heart and lung disease, pregnant with twins, placenta previa after 26 weeks of gestation, preeclampsia, and anemia, you should avoid sports activities.
In this condition, pregnant women can consult a doctor to determine other physical activities that are suitable for pregnant women's health conditions.
The more active you are, the easier it is to adapt to changes in body shape and weight gain. Moving and exercising regularly can also speed up the body back to its original shape after giving birth.
In addition, there are various other benefits of being active during pregnancy that pregnant women can get, including:
- Prevents constipation, flatulence, and swelling in certain body parts
- Makes sleep better
- Boosts mood and stamina
- Reduces the risk of needing a caesarean section during delivery
- Increases muscle strength and endurance
Tips to Stay Active During Pregnancy
There are some tips that pregnant women can try to stay active during pregnancy, namely:
1. Choose an activity that you like and consult a doctor
To stay active during pregnancy, try various types of light activity and do it slowly. Some examples of sports that pregnant women can choose are brisk walking, yoga, and swimming. Pregnant women can also do other interesting activities, such as gardening.
2. Do it regularly and consistently
To keep the body active during pregnancy, pregnant women must be routine and consistent in carrying out various activities. For example, make a schedule to walk in the morning for 30 minutes and do it regularly every day.
3. Find a friend to accompany your activities
Sports or activities that you do alone can be boring. Well, pregnant women can find friends who can accompany them in their activities, such as husbands, family members, or close friends, so that the sports or activities they do feel more fun.
4. Balance each activity with adequate rest
Make sure pregnant women don't overdo their activities and don't push themselves too much. If you start to feel tired, take a break immediately, either by taking a nap, lying on the couch, or going to bed early. That way, pregnant women can save energy to return to activities the next day and keep the fetus healthy.
5. Meet the nutritional intake
Fulfilling nutritional intake during pregnancy is very important so that pregnant women are healthy and energetic. In addition, the consumption of nutritious food is also good for fetal development.
Therefore, make sure pregnant women eat foods rich in calcium, iron, folate, and high protein, such as chicken, fish, and nuts.
6. Drink enough fluids to keep the body hydrated
Not only meeting nutritional needs, adequate fluid intake is also important to prevent pregnant women from becoming dehydrated.
So that the body can move actively and avoid dehydration, pregnant women are advised to always have sufficient intake of body fluids as needed. During pregnancy, the body needs more water to produce amniotic fluid, produce extra blood, form new tissues, distribute nutrients, and remove waste and toxins from the body.
Pregnant women need to consume 8-10 glasses of water or at least 2.3 liters of water every day. Body fluid needs can be met by consuming quality mineral water, milk, soup, decaffeinated tea, or fruits and vegetables that are rich in water content.If the body is properly hydrated, the energy produced by the body will also increase so that pregnant women can move smoothly.
Mineral water is the main fluid intake that is good to be consumed every day to keep the body hydrated. Make sure pregnant women choose mineral water with guaranteed quality. Pregnant women need to know that the source of mineral water selected is protected, the minerals are maintained, and the process is carried out according to health standards and through strict quality tests.Drinking water with natural minerals that are maintained provides good benefits for pregnant women and prospective babies.
Although being active during pregnancy is good for the health of the mother and fetus, avoid doing strenuous activities, such as mountain climbing and diving, or sports that involve a lot of jumping.
In addition to staying active during pregnancy, don't forget to check your pregnancy condition regularly to the doctor so that the health of pregnant women and fetuses can be monitored.
Label : Family
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