Exercising during pregnancy has multiple benefits for both the mother and the unborn baby. While vigorous routines should be avoided during this stage, certain activities can ward off a sedentary lifestyle.
This allows the expectant mother to face the moment of childbirth with more optimism, as her body will feel healthier and more prepared. Likewise, you will be able to enjoy this stage more fully, because you will have less inconvenience or complications.
However, it is important to take into account medical recommendations, as there are specific cases in which some sports practices should be avoided. What are the recommended exercises? Are there any risks when practicing them? Discover!
Benefits of exercise during pregnancy
The practice of exercises during pregnancy is a topic that has always caused doubts. Even though it was thought it might be harmful to the baby at the time It is one of the most recommended habits for a healthy pregnancy.
Of course, it’s not about following a rigorous or high-intensity regimen. What is proposed is to maintain a low impact training routine, which allows you to maintain physical and mental well-being in this phase. Here are its main benefits:
- Helps reduce back pain.
- Improve and correct body posture.
- Tones the muscles of the back, buttocks and thighs.
- Reduces constipation by speeding up bowel movement.
- Prevents deterioration of joints activating the synovial fluid which acts as a lubricant.
- Reduces stress and anxiety which can cause sleep problems.
- Strengthens the pelvic floor muscles and prepares them for childbirth.
- Reduces the risk of gestational diabetes.
- Prevents excessive weight gainwhich allows you to recover more easily the figure after childbirth.
- Helps control breathing and improves the ability to cope with pain.
Exercises during pregnancy that you should practice
It is important to note that exercises during pregnancy can vary in each woman, depending on her age, physical condition and health condition. It is best to consult a doctor which activities can be practiced without any risk.
However, If the pregnant woman is not used to exercising, it is best to start slowly, gradually. While, in general, all of the recommended activities are low-impact, some are a bit complex if they’ve never been done before.
1. Walking
It is one of the best exercises during pregnancy, mainly because it is not very demanding and can be practiced from start to finish. Indeed, recommended to reduce the risk of preterm birth and facilitate the arrival of the baby through vaginal delivery.
On the other hand, it is ideal for reducing pressure on the legs, since stimulates circulation and combat water retention. By the way, it regulates the activity of the nervous system and reduces the anxiety and stress crises that occur at this stage.
2. Ride a bike
As long as it is not a risky pregnancy, the bicycle can be an ally to maintain sporting practices during pregnancy. This activity tones your muscles, improves blood circulation, and helps you maintain a healthy weight.
It is recommended until the fifth month of pregnancy, as it carries some dangers thereafter. We must not ignore that the volume of the belly can cause imbalances and falls. Therefore, to avoid this, other options must be chosen at the final stage.
3. Swimming
Water exercises have attracted the attention of many pregnant women who care about maintaining a healthy lifestyle. Swimming and other water activities promote the relief of pregnancy muscle pain without much effort.
Another benefit is that there is less risk of injury because water lowers body weight. Furthermore, it reactivates blood circulation, strengthens respiratory health and, by reducing anxiety, promotes mental well-being.
4. Yoga exercises
Yoga has complex routines which are not suitable for pregnant women. However, there are also low-demand positions that can be quite profitable during this stage. With these exercises, the posture of the body is improved and various ailments are reduced..
The pelvic region is also worked to reduce the risk of tearing or trauma during delivery. In turn, it improves mental health and teaches breathing techniques that can be used to minimize labor pains.
5. Stretching exercises
Stretching exercises are essential in any exercise program during pregnancy. Because of the benefits they bring, They are recommended from the first months until just before the time of delivery.
Its regular practice reduces pain in the legs and back and increases the flexibility of the joints. In combination with abs and kegel exercises, they are the most common in childbirth preparation courses.
What are the risks of exercising during pregnancy?
Regular practice of low impact exercise poses no risk to a normal pregnancy. However, if the pregnant woman overdoes her practice or opts for intense routines, increases the risk of preterm delivery and intrauterine growth retardation.
Other side effects of exercises during pregnancy are:
- Hypoglycemia (low blood sugar)
- Skeletal muscle injuries
- Vaginal bleeding
- dizziness and weakness
- Heachache
In conclusion, exercise has many benefits in pregnancy, as long as your practice is prudent and appropriate for each stage. The ideal is to have the supervision of a professional to avoid risky postures or movements.
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