6 soruda doğru egzersiz ve beslenmenin anne adayları için faydaları

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?Doğum başlangıçta anne adayları için gerek ruhsal gerek bedensel anlamda oldukça zorlu bir dönem, bir tür meydan okuma aslında.Sağlıklı ve fit bir fiziksel yapıya sahip olan kişiler, hormonel olarak da bir dengeye sahip oldukları için psikolojik olarak da pek problem yaşamaz. Anne ve anne adayları, sağlıklı ve fit olmanın getireceği özgüvenle beraber bedensel sağlıklarının yanı sıra psikolojik olarak da bu süreçleri kolayca ve başarıyla yönetebilirler.? diyen Fiziksel Yaşam Koçu Selçuk Değirmenci, hamilelik döneminde ve sonrasında yapılan egzersizin ve doğru beslenmenin faydalarını 6 soruda yanıtladı.

Anne adayları fizyolojik olarak doğum sürecinde ve doğumdan sonraki süreçte birçok hormonel değişiklikle yüz yüze kalıyor. Anne adayları ve yeni doğum yapmış annelerin, bu değişikliklerin fiziksel yapıları üzerinde bıraktığı olumsuz etkilerinden kurtulmadan aslında sağlıklı ve fit bir fiziksel görünüme sahip olmaları çok zor oluyor. Eğer anne adayları bu süreçlerde fiziksel yapılarına uygun olarak egzersiz yaparsa, hedeflerine çok kısa bir sürede ulaşabiliyor. Ama öncelikle durumlarının bir uzman tarafından tespit edilerek bir planlanma yapılması ve bunun neticesinde egzersize başlanması daha doğru bir başlangıç oluyor. Çünkü yapılan her yanlış egzersiz sizi bu süreçte hedefe gitmenin önüne set çekebiliyor.
1- Egzersiz yapmak doğumda ve sonrasında hem anneye, hem de bebeğe fayda sağlar mı?
Bireyler her nerde, hangi koşulda ya da sağlık probleminde olurlarsa olsun, egzersiz yapmak onların, ?sağlıklı? olabilmeleri için başlıbaşına bir etken. Fakat, bunu fiziksel durumlarına göre en doğru antrenman modeli ile yapmalılar. Zaten doğum öncesi ve sonrası dönemde düzensizleşen hormonal yapı ve metabolizma, beraberinde yeni sağlık problemleri getirebilir, soğru egzersizle bu önlenebilir. Bununla beraber fiziksel durumlarına göre yapacakları egzersizler doğum öncesinde gebeliğin daha rahat geçmesine, doğumdan sonra ise hormonal yapı bozukluklarının getirdiği olumsuz etkilerinin minimalize olmasına yardımcı olacak.
2- Emziren annelere özellikle de bebeklerini sadece anne sütü ile besledikleri ilk 6 ayda nasıl bir egzersiz önerirsiniz Emzirmeyi egzersizin öncesinde veya sonrasında zamanlamayla ilgili herhangi bir kısıtlama var mı?
Egzersiz için belli bir kısıtlama getirilemez, egzersiz hayatımızın bir parçası olmalıdır. Ancak anne sütünün verimi açısından D vitamininin önemi çok yüksektir. Bununla beraber egzersizin rejenerasyonu yani fiziksel yapımızın yenilenebilmesi kısmında önemli görevleri mevcuttur. Burada önemli olan nokta, annenin fiziksel kapasitesine iyi hakim olabilmek.Kan ve hormon değerleri göz önünde bulundurularak egzersiz ve beslenme planlamaları yapılmalıdır. Şayet annenin egzersiz düzeyi tespit edilirse bunun egzersiz öncesinde mi sonrasında mı yapılacağı çok önemli olmayacaktır.
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allow-scripts allow-top-navigation-by-user-activation" data-google-container-id="4" style="border: 0px; vertical-align: bottom;">3- Gebelik egzersizleri yaparken nelere dikkat edilmelidir?
Fiziksel kapasitesi ve durumu belirlenmiş anne adayları için en önemli nokta hormonel yapılarına etki edecek bir egzersiz yapmamaları. Bunun örneklendirecek olursak, bebeğin oluşumu için en önemli hormonlardan bir tanesi östrojen hormonu. Gebelik esnasında salınımı 130 kat artışla oluyor. Bu dönemde siz vücutta farklı bir hormonu tetikleyecek ya da baskılayacak bir egzersiz yaparsanız bebeğin gelişimi ve hamileliğin gidişatı olarak risk grubunun içerisine girebilirsiniz. Bunun yanında doğru egzersiz seçimi sizin ve bebeğinizin sağlıklı bir gebelik geçirmesine büyük katkı sağlayacaktır. Tabii ki gebelik durumlarında sadece fiziksel kapasitelerimiz ve hormonlarımız değil, aynı zamanda bebeğin anne karnındaki pozisyonu, sağılığı da egzersiz seçimi yaparken belirleyici unsurlar oluyor. Bu durumlar göz önüne alındığında bir uzman tarafından bu yönlendirmenin yapılması en doğru ve sağlıklı sonuçları beraberinde getirir.
Biz kurum olarak anne adayları ve yeni annelerin doğru şekilde egzersiz yapabilmeleri adına, ücretsiz olarak fizisel performans testlerini alıp, sağlık durumlarını ücretsiz bir şekilde değerlendirererek kişilerin doğru egzersiz yapabilmeleri adına egzersiz feedbackleri vermekteyiz.
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Çok speküle edilen konulardan birisi bu. Elbetteki daha sağlıklı bir şekilde doğum yapabilmenize etki edecektir fakat, anne adaylarının sezaryen doğum yapmalarına etki edecek egzersizin kontrol edemediği o kadar çok durum varki, böyle bir şeyi net bir şekilde söylemek çok zor aslında. Bununla beraber bireylerin hamilelik esnasında yapacağı omuruliksel sağlığa yönelik egzersizler, annenin bu problemlerden bazılarının önüne geçmesine etki ediyor.
5- Gebelikte özellikle son dönemde artan bacak şişmeleri ve ödem egzersizle ve doğru beslenmeye önlenebilir mi?
Hamilelik esnasında hormonel aktiviteler çok üst düzeyde olduğu için vücut anne ve bebek için çok gerekli olan vücut suyunu mutlaka tutmak isteyecektir. Bu sağlıksız bir durum değildir çünkü ödem vücudumuzdaki değişimlerde, fizyolojik yapımızın koruma amaçlı oluşturduğu bir tepkimedir, doğumun hemen sonrasında hormonel yapımızın düzene girmesiyle beraber çok kısa bir sürede bu durumdan uzaklaşabileceğimiz aşikardır. Bacak şişmeleri ise, hamilelik döneminde oluşan hareketsiz yaşam tarzı neticesinde kan devilasyonunun tam olarak yapılamadığı bölgelerde kanın birikerek oluşturduğu durumdur. Bu durumda anne ve anne adaylarının fiziksel yapılarına uygun olarak egzersiz yapmaları veya anne için doktorunun tavsiye edeceği sürelerde yürüyüş yapmaları tavsiye edilebilir.
6- Entegre Antrenman Modelleme?sinden anneler ve anne adayları faydalanabilir mi?
Kesinlikle anneler için en doğru seçim olacaktır. Çünkü Entegre Antrenman Modeli sadece ve sadece bireylerin fiziksel performans verileriyle kan ve hormon değerlerine göre, bireye özel egzersiz ve beslenme planlamaları sunmaktadır.
Anne adayları şunu unutmamalıdır ki, egzersiz ve sağlıklı beslenme anneler ve çocukları için sağlıklı bir geleceğin kapılarını sonuna kadar açacaktır.


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