Want to Join Sports for Pregnant Women

Dancing is one of the exercises for pregnant women that is useful in strengthening muscles, and makes the heart and lungs healthy. In addition, dancing is also important to support the labor process later. When you are pregnant, instead you must actively move to help the process of adaptation to changes in body weight and body shape during pregnancy. Exercise also helps blood circulation and metabolism run more optimally during pregnancy. For this reason, it is important to understand the choice of the right type of exercise for pregnant women.

Benefits of Dancing for Pregnant Women

Not only gymnastics are mostly done by pregnant women, dancing is also included as a recommended sport. Because this activity is included in the category of low impact sports, namely sports with gentle movements and good impact on your joints. You can do jazz, samba, or salsa dance, which is ideal for pregnant women, especially in early pregnancy. This dance move reduces the risk of joint pain in pregnant women. In addition, some other benefits of dancing as part of exercise for pregnant women are as follows:

• Helps keep the backbone supple.
• Helps position a good body posture.
• Helps make the heart and lungs healthy.
• Train and strengthen pelvic floor muscles. Weak pelvic floor muscles, making pregnant women prone to urinary incontinence, which is easy to pee out when sneezing or coughing.
• Helps reduce pain and help make mood better.
• Listening to music that is used to accompany while dancing can give an entertainment effect on pregnant women.
• Sports for pregnant women, such as dancing, will help improve sleep patterns.
• Meeting fellow pregnant women and exercising together, also gives happiness.

Dancing Tips According to Pregnancy Age

Although classified as low impact, but pregnant women still have to be careful when dancing. Here are tips on doing a dance that you can try according to your gestational age:

First Trimester

• No jumping. Instead, do casual movements or low impact.
• Do the best you can, don't force yourself if you can't. Only you can feel the condition of your own body.
• If you find it difficult to converse comfortably while dancing, this is a signal that you should slow down or reduce the speed of your movements. Don't ignore body cues like this.

Second and third trimesters

• When the mother's stomach enlarges, the balance of the body must be increasingly considered.
• Avoid movement that is too fast, too much spinning, or jumping.
• Also avoid jerking and arching the backbone.

What to Look For in Sports for Pregnant Women

There are several important points that should be a concern when exercising for pregnant women, including dancing, namely:

• Always warm up before exercise and cool down after you have finished exercising to prevent joint injury.
• Pregnant women do not need to do heavy movements. Choose light movements according to ability, but done routinely.
• Make sure pregnant women meet the needs of water intake or other healthy drinks during exercise.
• Don't forget to eat snacks before dancing.
• Do sports three times a week, each with a maximum of 20 minutes.

Pregnant women are advised to do the sport of dancing accompanied by an instructor, to avoid mistakes. Make sure pregnant women get competent instructors. A good instructor must know the movements that are appropriate for the gestational age. Pregnant women who practice dancing also need doctor supervision, especially if you are experiencing pelvic pain or back pain. Mothers who experience pregnancy complications, such as gestational diabetes, diabetes that is commonly experienced during pregnancy, should consult with an obstetrician before doing sports, including dancing.