Pregnancy may be a good time to sit and rest. You are probably feeling more tired than usual and your back may be sore from carrying the extra weight. But maintaining regular exercise during pregnancy can help you stay healthy and feel better. Regular exercise during pregnancy can improve your condition and reduce some common ailments such as back pain and fatigue.
The more active you are during pregnancy, the easier it will be for you to change shape and gain weight. It also helps you cope with childbirth and return to your original shape after birth.

The reason for exercising during pregnancy

• Reduce back pain, constipation, bloating, and swelling

• Boost your mood and energy level

• Helps you sleep better

• Avoid gaining extra weight

• Strengthen muscle, strength, and endurance

• Other benefits of following a regular exercise program during pregnancy may include:

• Low risk of gestational diabetes

• Shorter delivery

• Reduce the risk of having a cesarean

Exercise Tips About Pregnancy

If you were not active before pregnancy, do not exercise suddenly
More than 15 minutes of continuous exercise, starting 3 times a week. Gradually increase this to 30 minutes per day.
Do not wear tight clothing. Wear non-slip shoes
Walking is a great exercise for beginners. This aerobic exercise provides minimal pressure on your joints.Intense exercise increases oxygen and blood flow to your muscles and the health of your uterus
Remember that exercise does not have to be hard for beneficial exercise.

• Always warm-up before exercise and cool down, Be active daily - 30 minutes of walking a day may be enough, but any amount is better than nothing.

• Avoid any strenuous exercise in hot weather

• Drink plenty of water and other fluids

• If you go to sports classes, make sure your coach is a professional and knows that you are pregnant, and also how many weeks pregnant you are

• Try swimming because the water supports your weight gain.

• Exercises that risk falling should be done with caution.

Exercises suitable for pregnancy

These types of exercises strengthen your muscles so that they can withstand the extra weight of pregnancy. They also make your joints stronger, improve blood circulation, and reduce back pain.

• Stomach strengthening exercises

• Pelvic tilt exercises

• Pelvic floor exercises

Medical conditions that may affect your exercise

Problems with your heart, lungs, or liver
You have diabetes that is not well controlled

• Have bone or joint problems

• Has an infectious disease

• Are obese or underweight

• You had a problem with your pregnancy or previous pregnancies

• You have anemia

• Multiplication as twins or triplets

If you experience the following conditions, you should stop exercising and see a doctor immediately

• You have chest pain

• Your heart rate is higher than normal

• You have unusual shortness of breath

• Your baby's movements are reduced

• You contract

• Fluid leaks or flows from your vagina

• Your ankles, hands, and face suddenly become swollen

• Have pain, swelling, or redness in your legs

• You have muscle weakness

• You feel dizzy or faint

Exercises that are recommended

• Kegel exercises

• Swim

• Run

• Bike

• yoga

• Aerobic exercise and pregnancy

Exercises you should avoid

• Makes you work too hard or get too hot

• It can cause you to fall

• It can hit your child

• Jump a lot

• Contains sudden changes in direction