In addition to physical fitness, exercise is also good for pregnancy programs, you know. Exercise can help increase fertility which is important when planning a pregnancy program. Women who do regular exercise have a greater chance of getting pregnant faster than women who rarely exercise.
Experts such as the American College of Obstetricians and Gynecologists (ACOG) recommend women who are pregnant or planning to become pregnant to exercise regularly. According to ACOG, exercise can keep you in top shape by tightening muscles, including the heart, which must pump up to 50 percent more blood to supply the body and the growing fetus in the womb.
In addition, exercise can also reduce stress, which is one of the factors that can hinder pregnancy. Doing regular and regular exercise can help you sleep better and maintain a healthy weight. The reason is, if you are overweight or obese it will affect the planned pregnancy program. This will also increase the risk of complications to preeclampsia during the future pregnancy process.
Exercise Can Increase Fertility
The following types of exercise can increase fertility for the pregnant program.
Jogging
Jogging is a cardiovascular exercise that is very good for the heart. Not only that, but jogging can also increase fertility and can increase the chances of getting pregnant. This sport is quite easy to do, without the need for assistance, jogging can be done alone or with a partner.
Spend at least 30 minutes jogging. Besides being good for increasing fertility, jogging can also increase stamina, heart disease, and reduce stress.
Bicycle
One of the sports that can be good for the program to get pregnant is cycling. Cycling can strengthen the muscles in the abdomen, back, hips, and thighs. This is very good for the body to prepare for pregnancy. How the body supports the weight that is increasing day by day during the pregnancy process is.
However, cycling is not recommended for men who are undergoing a pregnancy program. Although there is no clear research regarding the prohibition of cycling for men, according to dr. Tiara Kirana Sp. And, revealed that studies were showing that sperm levels decreased in quality in men who did heavy cycling activities.
This is because if cycling is carried out more than 30 minutes with a radius far enough, it can provide high intratesticular pressure or pressure inside the testes causing high heat from the testicles which can interfere with the sperm process.
Aerobics
Aerobic exercise is very good for the pregnant program. Just like jogging, aerobics is also a cardiovascular exercise that is good for heart health. Aerobic exercise can overcome the stress that hinders the pregnancy program because it can release endorphins, hormones that can make you feel much better.
Swimming
Swimming is one of the best exercises to get pregnant. Exercise with this cardio exercise is done without pressing the joint area. Not only refreshing, but swimming can also help increase fertility which is good for the pregnant program. This exercise is also quite good for regulating the speed of breathing considering that one of the keys to swimming is holding your breath.
Yoga
Yoga can be a useful exercise for flexibility and can help overcome infertility due to stress. One of the factors that can inhibit fertility is stress. By doing yoga, it can reduce stress levels which is good for the pregnancy program.
Some yoga poses can also help smooth blood circulation in the reproductive organs. Yoga exercises for pregnancy programs can also help provide energy to the uterus and ovaries which can help stimulate the body for fertilization.
Kegels
Kegel exercises are one of the best exercises for getting pregnant. Kegel exercises are exercises that aim to tighten the pelvic floor muscles, which support the uterus, bladder, and vagina. Besides being able to be done during pregnancy, Kegel exercises are also good for pregnancy programs.
Exercises to Avoid During Pregnancy
Exercise is good to do to increase fertility for the sake of getting pregnant but a fact shows that exercising more than 60 minutes a day can have an increase in anovulation or failure to ovulate. In addition, an exercise that should be avoided is a strenuous exercise that can make the chances of getting pregnant small. Not only that, during the pregnancy program, you should avoid sports that can have a risk of injury.
Exercises that should be avoided while pregnant include:
- Exercises are done in the fitness center or gym for more than 60 minutes a day;
- The extreme sport of weightlifting;
- Sports that involve a lot of jumping, such as basketball;
- Sports that have a high risk of injury such as skiing and rollerblading; as well as
- Sports that aim to lose weight.