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What is Exercise During Pregnancy?
What Should Be Considered While Exercising During Pregnancy?

All expectant mothers dream of holding their babies in their arms with a comfortable and easy delivery after a healthy pregnancy. One of the biggest helpers in achieving these dreams is exercise.

The most important point to be considered while exercising during pregnancy is to get support from an obstetrician and gynecologist and a physiotherapist specialized in this field while creating and implementing a personalized exercise plan.

Gynecology and Obstetrics Specialist Dr. Ali Gemici and APPI Pregnant Pilates Instructor Fzt. Yaren Ayhan Kozan answered for you.

Pregnancy Yoga

Is it okay to exercise during pregnancy?

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Basically, pregnancy is not a disease process. On the contrary, it is a process in which a person takes a step towards healthy living or adapts himself to being healthy. At this point, the more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing body shape and weight gain. The exercises you will do during pregnancy will also help you cope with the birth more easily and get back in shape after birth.

Exercising during pregnancy is not dangerous for your baby. In fact, activities such as yoga, pilates and dance can contribute to her enjoyment.

However, in some cases, exercising during pregnancy can be risky. In the presence of high-risk situations during pregnancy, movement and exercise should be avoided except for daily activities. These situations can be listed as follows:

  • Lung diseases with heart and respiratory difficulties

  • Cases in which cerclage application is applied to the cervix

  • Multiple pregnancy

  • Conditions where the baby's partner closes the cervix, especially after the 26th week of pregnancy (Plasenta previa)

  • Conditions that create a risk of premature birth

  • Presence of preeclampsia or pregnancy-related high blood pressure

  • severe anemia

The most important points that you need to pay attention to exercise during pregnancy; Evaluation of your fitness for exercise by your obstetrician and gynecologist, and then planning and implementing your personalized exercise program in the presence of a physiotherapist who is an expert in pregnancy exercises. The exercises you will do with the cooperation and observation of your doctor and physiotherapist will be one of your greatest helpers for an easier birth.

Gebelikte egzersiz yapmak sakıncalı mı?

Should exercise be done in preparation for pregnancy?

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Creating the appropriate fat and muscle balance during the preparation process for pregnancy is of great importance in having a healthier pregnancy. The expectant mother, who has a strong and flexible body before pregnancy, can adapt to her posture, which will change with pregnancy, much more comfortably. We can list the other advantages of having regular exercise habits in the preparation process for pregnancy as follows:

  • Adaptation of hormonal changes and low blood pressure caused by early pregnancy becomes easier.

  • It can provide a solution to ovulation problems that may occur due to insulin resistance, and it can be easier to get pregnant due to this situation. However, it should be noted that excessive exercise can also cause ovulation problems.

  • The ideal posture provided before pregnancy provides an advantage in preventing joint and muscle problems that may occur during pregnancy.

  • Pelvic floor muscle exercises performed before pregnancy contribute to the prevention of urinary incontinence problems that may occur during pregnancy or in the postpartum period.

Gebeliğe hazırlık sürecinde egzersiz yapılmalı mı?

Can exercise be done in the first 3 months of pregnancy (1st trimester)?

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In order to be able to exercise in the first 3 months of pregnancy, you should first consult your Gynecology and Obstetrics Specialist. If it is confirmed that you do not have a risky condition, there are many benefits of exercising during this period. These:

  • Thanks to exercise, you will be able to sleep better by burning energy.

  • You will get away from your melancholy mood created by your hormones.

  • The stress that the early pregnancy process can create on you will decrease with exercises and you will be more positive with the breathing techniques you will learn.

  • The exercises you do will strengthen your immune system.

  • The endorphins released as a result of light-moderate exercise will make it easier for you to cope with the nausea and problems caused by nausea experienced by many expectant mothers.

Gebeliğin ilk 3 ayında egzersiz yapılabilir mi?

What are the exercises that can be done between 3-6 months (2nd trimester) during pregnancy?

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The second trimester of pregnancy is, in a way, the honeymoon period. You can almost forget that you are pregnant due to the fact that baby movements are not yet felt in this period when you have higher energy and more active. The exercises you will do during this period will especially contribute to a comfortable last 3 months.

Recommended exercises during this period:

  • Walk:You can walk for at least 30 minutes a day and at least 5 days a week.

  • Yoga:Especially stretching and stretching movements are advantageous in the management of muscle and joint pain. You can do yoga every day.

  • Swimming:It is a great exercise that works the whole body. The important thing here is not to hold your breath for a long time. If you have time, you can spend 30 minutes a day swimming 5 days a week.

  • Running:Although it may seem dangerous at first, expectant mothers who have the habit of running before can continue these activities. At this point, it is important to remember that the pace and center of gravity of the body change. Running 2-3 times a week will suffice.

In addition to all these, as of the second trimester, it will be valuable to create your personal exercise plan in the presence of a physiotherapist and to make it a routine practice. Here are the 5 exercises that should be included in this plan:

  1. breathing exercises

  2. relaxation exercises

  3. Modified pilates

  4. stretching exercises

  5. Pelvic floor stretching exercises

Gebelikte 3-6 ay arasında yapılabilecek egzersizler nelerdir?

What are the exercises that can be done between 6-9 months (3rd trimester) during pregnancy?

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The last 3 months is a period when you get a little heavier mechanically. Exercises in this process are very valuable especially in terms of blood pressure and sugar control. Similar to the exercises done in the second trimester, the most important point that can be done in this process is to ensure proper breath control.

In the last 3 months, the form of exercise can evolve into preparation for childbirth. The main starting point of birth preparation exercises is to work large muscle groups such as thigh muscles and hip muscles. Thanks to the hip movements performed in addition to these exercises, the ideal flexibility of the pelvis can be achieved.

Also, in the 3rd trimester, positions that will help with the birth with the mother should be included in the exercise routine. Thus, the mother can feel safe and strong by knowing what to do at the time of birth. As in every period of pregnancy, it will be valuable to do pilates exercises combined with 3D breathing technique in this period.

In addition to these, until the birth, the mother should establish a relaxation exercise routine every evening to prepare her mind. After relaxation work, meditation and affirmations for an easy birth will be very beneficial for mother and baby.

The harmony of body and mind is critical for a healthy and easy birth process. For this reason, it is very valuable to prepare both your body and mind for birth in the last period of your pregnancy. In particular, taking birth preparation training to relieve your fear, stress and excitement will help you have a much safer, more peaceful and happy birth. Remember dear mothers, the unknown creates fear!

Gebelikte 6-9 ay arsında yapılabilecek egzersizler nelerdir?

Does exercising during pregnancy make normal delivery easier?

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Exercising during pregnancy is important to have an ideal pregnancy, birth and puerperium.

Expectant mothers who have an active pregnancy process are more likely to have a vaginal birth. However, it should be noted that the exercises do not guarantee vaginal birth. Whatever the healthiest delivery method for you and your baby, the exercises you will do during pregnancy will contribute to your recovery and puerperium period more easily.

Gebelikte egzersiz yapmak normal doğumu kolaylaştırır mı?

What are the things that should not be done during pregnancy?

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  • High intensity exercises

  • Planks and push-ups

  • Exercises that put excessive stress on the pelvic floor muscles

  • Sit-up and supine exercises

  • Breath-holding exercises (such as diving or swimming for a long time)

  • Exercises that increase body temperature too much

  • Exercises that put you at risk of falling

Hamilelikte yapılmaması gereken hareketler nelerdir?

What should be considered while exercising during pregnancy?

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  • It is important not to lie on your back for a long time while exercising, to be able to talk if there is someone with you during the exercise, and to be able to sing if you are exercising alone.

  • Another important condition is that the environment where you exercise is well ventilated and the temperature is not high.

  • It may be good to drink plenty of water during exercise, and also to eat a banana and drink half a glass of milk before exercising.

  • Taking magnesium supplements at times of increased exercise frequency will reduce your muscle cramps.

  • Finally, do not forget to get support from your doctor and physiotherapist in order to create the most suitable program for you while planning and implementing your exercises.

Hamilelik sürecinde egzersiz yaparken dikkat edilmesi gerekenler nelerdir?
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