exercise-during-pregnancy

Exercise during pregnancy

Is there any exercise that should be avoided during pregnancy?

Do I have to be careful when practicing during pregnancy?

If you’re worried about this, you should know that exercising during pregnancy is almost always a good idea.

But in case you still have any doubts, we clarify them.

It is beneficial for the mother and for the fetus

Although you may think that if you were not exercising regularly before getting pregnant you should not start now, you should change your mind.

In fact, anyone is a good time to start incorporating physical activity into your day to day

But obviously, if you’re going to start now, take it easy. The exercise should be appropriate to the new situation, and it is important to consult with the doctor before.

You can start with a light exercise of 20 or 30 minutes, and then gradually increase the intensity and duration.

Physical exercise during pregnancy:

  • Improve posture
  • Reduce some common discomfort, such as back pain and fatigue
  • Prevents weight gain
  • Relieves stress
  • Prevents gestational diabetes
  • Prevents hypertension and preeclampsia
  • Decreases the possibility of a cesarean section
  • Sleep better
  • Helps reduce or prevent depression and improve self-esteem

Which exercises are most recommended in pregnant women?

  • Swimming

It is the safest exercise for pregnant women, since it allows toning the body without overloading the joints, and produces an increase in heart rate without causing overheating.

  • Walk

It is very beneficial. Taking walks for 20-30 minutes two or three times a week is an effective way to stay in shape.

  • Cycling

It is an alternative, especially when you prefer or find it difficult to walk.

  • Yoga or pilates

It helps relieve stress and tension.

How much exercise can be too much?

Moderation is the goal.

The too intense exercise can cause:

  • Dehydration

It can cause premature uterine contractions and could trigger premature labor.

Remember: Whenever you practice sports it is important to stay well hydrated.

It is advisable to drink between 8-9 glasses of water per day, but it is important to adjust the fluid needs to the intensity and duration of training.

  • Decreased blood flow to the uterus

Prolonged or strenuous training could decrease blood flow to the uterus.

If a woman is doing this type of training it is important to monitor the growth of the fetus periodically to ensure adequate growth.

  • Increase in intra-abdominal pressure

Physical activities such as lifting can cause increased intra-abdominal pressure, which could cause uterine contractions or rupture of membranes.

Therefore it is recommended to avoid:

  • The exercise that causes the heart to pump at 90% or more of its maximum beats per minute.
  • Long-distance racing, more as a precaution than extensive testing, and
  • Weightlifting. May increase the risk of direct abdominal trauma, fall or injury.
  • Contact sports such as martial arts
  • Hot yoga
  • The exercises performed in the supine position, that is, face up, from the beginning of the second trimester
  • Diving
  • Skydiving
  • Horse riding
  • Ski

Tips for practicing sports during pregnancy

  • Do not wear tight clothes
  • Wear a sports bra
  • Wear shoes that have good support to prevent falls
  • Breath deeply
  • Drink a lot of water
  • You must keep your heart rate below 140 beats per minute
  • Avoid sudden movements
  • Avoid lying on your back for prolonged periods of time
  • Try not to stretch too much
  • Avoid exercise if you have vaginal bleeding, dizziness, faintness, shortness of breath, contractions, or nauseous

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