Exercise can improve a woman’s health during pregnancy, reduce the risk of weight gain and back pain, and may make childbirth easier. Learn with us in this article about Pregnant exercises in the sixth month And some foods that you can eat during this period.

Fast facts about exercise during pregnancy

Exercising during pregnancy protects against the risk of excessive weight gain, back problems and also helps to strengthen the muscles in preparation for childbirth, but there are some notes that you must take into account when exercising as follows:

• You should do low-intensity exercises, especially if you are not used to exercising.
• It is important to know when to stop exercising.
• Exercising during pregnancy is generally safe, but you should check with your doctor before exercising in order to verify that there are no health problems that prevent you from exercising in general or certain exercises.

Pregnant exercises in the sixth month

Exercising during pregnancy is necessary and beneficial for every woman. Here are some types of exercises that you can do during pregnancy, including:

plank

The safest exercise during pregnancy, and helps to strengthen the muscles of the abdomen, arms and back, you can sleep on your stomach and then raise your torso on the elbows and straighten the knees and legs and make your body straight, and maintain this position for as long as possible.

Brisk walking

If you were not used to exercising before pregnancy, walking is a simple sport that is suitable for you, and you can practice walking at any time and anywhere, but you must choose suitable shoes and avoid sloping roads.

Squat exercises

These exercises help to open the pelvis during childbirth, and they also help to strengthen the muscles of the lower back, abdomen and pelvic floor, and these exercises reduce back pain, as you can stand upright and distance between the legs a distance equal to the distance between the shoulders, then bend the knees at an angle 90 degrees.

Make sure your back is straight while performing the exercise, and use your heels to push your torso up to return to the starting position. Repeat this movement for 3 sets, each set of 15 repetitions, and rest from 30 seconds to 1 minute between each set.

Healthy foods for you and your baby during pregnancy

In addition to practicing the pregnant exercises in the sixth month that we mentioned, you should make sure to follow a healthy diet that helps you get all the nutrients necessary for your health and the health of your child, so in this part of the article we show you some foods that you can eat during the sixth month as follows:

• Eat plenty of leafy green vegetables such as spinach, lettuce, and cabbage, as they are foods rich in folic acid, which is essential for the healthy development of your child and the prevention of anemia.

• Legumes such as lentils, chickpeas, and beans are rich sources of protein if you do not prefer to eat meat due to pregnancy.
• Meat of all kinds, especially lean meat, which provides you and your child with a source of protein and iron.
• Fish and seafood are rich in omega-3 fatty acids, which are needed to support the healthy development of the fetal brain and nervous system.
• All kinds of fruits, especially citrus fruits, are rich in vitamin C, which helps to absorb iron, in addition to helping to strengthen immunity.
• Whole grains such as oats, brown rice, barley, and whole wheat are high-fiber foods that improve digestion and reduce acidity and pregnancy-related constipation.

After getting to know me Pregnant exercises in the sixth month You should make sure to eat healthy foods in addition to consuming plenty of water and healthy drinks that help you maintain stable blood pressure and improve digestion and bowel movement, wishing you a healthy pregnancy and an easy delivery.