Exercise During Pregnancy
The practice of physical activity is recommended for most pregnant women. It is essential during pregnancy, because it brings benefits for both the baby and the woman, controlling weight, improving fitness, and acting positively on their mood, psychological and social. However, if you are pregnant and want to practice some exercise, it is best to consult first with your doctor about exercises you can do.
The benefits of exercise during pregnancy
The results of physical exercise during pregnancy are very positive. The woman who can enjoy this activity, you will feel better in every way. The exercise will help you:
1 – Feeling more controlled and more energy and vitality.
2 – Toning muscles of the back, avoiding pain, and strengthen its position.
3 – Balance the bowel movement.
4 – Enable and support the movements of the joints.
5 – Sleep more easily.
6 – Managing stress and anxiety.
7 – Improve the appearance of the skin.
8 – Control breathing and pain during childbirth.
9 – Do not store fat during pregnancy and to regain fitness after pregnancy.
Physical exercises that pregnant women can do and should not do
To begin with exercises all depend on the state of pregnancy and the physical form that has the mom. The exercise will have more limitations in the case that the woman has high blood pressure, dizziness, uterine contractions, vaginal bleeding, or fatigue. In special cases such as heart disease, risk of preterm birth, multiple pregnancies, a fetus with poor growth, loose or uterus, this practice is contraindicated.
Specialists in the field say that the best activities for pregnant women are those that can be practiced in the water, as is the case of swimming and water, as they avoid gravitational efforts, reduces fluid retention, and reduces discomfort back. The yoga and pilates, dance, or just walking, it is also advisable as a good alternative to improve flexibility and strengthen muscles.
According to most doctors, pregnant women should not carry weight, or do abdominal exercises, at least in the early months. Avoid activities including bounces, jumps, ups and downs, radical changes of direction, or offer risks of injury to the abdominal area. Sports such as skiing, diving, and horseback riding are not recommended.
Tips to start doing physical exercises in pregnancy
If before you were pregnant never practiced any exercise, and now you want to start with that, it’s best to do it gradually. You start with low-risk activities, such as from walking, swimming, moderate, etc. If this is not your case because you’ve always practiced gymnastics, you can continue with what I did before, only decreasing the intensity and speed of the exercises, and clear, after consultation with your doctor.
To begin with the exercises, it is recommended that women feel comfortable. For that, we need to bring light clothing, drink plenty of water to avoid dehydration, and avoid doing the exercises during times of high temperatures. Here are some tips:
1 – Start gradually, 5 minutes a day, to 30, adding 5 minutes each day.
2 – Wearing comfortable clothes, wear a proper bra to protect your breasts.
3 – Drink lots of water.
4 – Avoid exercise if you’re sick.
5 – Observe and discuss with your doctor if you notice any discomfort in your body, Such as tiredness, dizziness, shortness of breath, back pain, tachycardia. Our body is wise, and you may be alerting you that something is wrong.
