When you plan to have a baby, there are many factors that must be considered. Starting from the condition of fertility, eating habits, lifestyle, health, including the level of fitness. Proper exercise when planning a pregnancy is called to have a big influence.
Not only does it improve fitness, exercise and certain exercises also help prepare the body’s condition to be ready for pregnancy. Exercise even increases the chances of pregnancy for those who have fertility problems. If you are not used to exercising regularly before, you can start with exercises that are easier and lighter. To increase fertility does not mean you have to immediately do exhausting exercises every day. Here are some exercises that you can start trying!
1. Walking and jogging
If your body feels fitter and healthier, your fertility will automatically increase.
Start walking around the complex in a relaxed way, then slowly increase your distance and speed on foot. You can increase it to jogging. Do this exercise for 15 to 30 minutes every day, or at least two to three times a week. Make your body move enough and sweat, until your heart rate increases. This simple cardio exercise will increase blood flow throughout the body, which is important for reproductive health.
Pilates helps strengthen the abdomen and posture before getting pregnant. This will be very useful for your pregnancy later.
Abdominal endurance and strong posture can protect you from complaints of back pain during pregnancy, and help accelerate recovery after childbirth.
Pilates can also reduce stress and stress that inhibits pregnancy.
Just like pilates, studies show that yoga helps reduce stress that can affect fertility.
Experts also believe that certain poses on yoga can help speed up the process of conception by increasing blood flow in the pelvic area, stimulating fertility hormone producing glands, and releasing muscle tension.
Perform fertility yoga exercises 4 to 5 times a week for the best results.
4. Stretching or stretching
Stretching after waking up can help muscles release certain natural chemical properties that cause muscle pain when on the move. Before exercising, stretching is also recommended to prevent injury.
Stretching will also help reduce the risk of complaints in pregnancy, such as pelvic pain or cramps, because your body has been trained to be more flexible.
5. Light exercise to strengthen muscles
Increasing muscle mass can have a positive impact on the reproductive organs, and increase your stamina and endurance. Muscles also help reduce insulin resistance for women. For men, muscle strength has been shown to increase testosterone levels.
You can do muscle training in low to moderate intensity for 3 times per week. However, keep your level of training with a low or medium capacity, yes.
Avoid high intensity exercises and are too heavy because this will actually reduce your chances of getting pregnant.
Sports Benefits When Planning a Pregnancy
Exercise does have many benefits for the health of the body, heart, to maintain ideal body weight. Exercising also has a positive impact on your fertility, because it can reduce stress levels that affect ovulation and a woman’s sex life.
The exercises that you do before pregnancy will also benefit when you are pregnant later.
Regular exercise will reduce blood pressure and cholesterol levels, build stamina, increase energy, so that your pregnancy will be easier to live later.
Well, that’s the type of exercise you can do to increase your chances of pregnancy. However, exercise should also not be done too much because it will have a bad impact on your pregnancy preparation.