For many, pregnancy is synonymous with excessive care, fragility and the impossibility of exercising any physical practice. From this thought, nothing correct comes to the popular phrase “pregnancy is not a disease”. Physical exercises during pregnancy cannot and should be practiced, as they help to maintain a healthier pregnancy .
Doctors currently recommend the practice of exercise in pregnancy so that in addition to maintaining good health during this period, it helps to control weight gain and relieve routine pain caused by the changes that the body gains until the baby is born. Another very important point and benefit that exercise in pregnancy brings is that of improving the woman’s balance , since with the rapid growth of the belly the pregnant woman tends to lose her balance as the pregnancy progresses. It also plays an important role in preparing for childbirth by strengthening all your joints and muscles.
Obviously there are cases that exercise in pregnancy is not recommended, which can instead bring benefits to cause serious damage to the health of the mother and baby. Which is the case for women who suffer from high blood pressure , fast heartbeat and low placenta. Remembering that every exercise practiced not only during pregnancy but also in daily life, must be accompanied by a specialist and with the control of the heartbeat. In the case of pregnant women, beats should not exceed 140 beats per minute.
Physical Exercise Tips
The most suitable physical exercise for pregnancy is walking . This practice has many benefits for a healthy gestational evolution, improving cardiovascular conditioning and increasing the body’s blood flow. Muscles are strengthened, in addition to the joints that suffer so much from the weight of the belly over the months. The pace to be followed depends on the disposition of each pregnant woman and the medical recommendation. Being free to walk, 3 times a week for 40 minutes is enough to obtain satisfactory results.
If you already have a habit of running before you even get pregnant, you can continue. Keeping a light run and with heart rate control. The indication is for until the beginning of the second trimester, since it is an impact exercise and can cause accidents during practice with a slightly heavier belly. Light runs over a period of 30 minutes two or three times a week are enough to achieve the goal, which is to maintain health.
A very popular activity in recent times and has been increasing more and more every day is pilates . Not only is it successful with women in their daily lives, but it attracts pregnant women by assisting in a powerful way in strengthening the pelvic muscle and controlling improving breathing. But unfortunately not all pilates studios are prepared and specialized to assist pregnant women. In Pilates, most of the exercises are not indicated for the practice of pregnant women, so it should only be practiced if accompanied by a physiotherapist specialized in pregnant women. The practice of this exercise is recommended at least 3 times a week, lasting 1 hour per class.
Another option for exercise in pregnancy is swimming, as it is a sport performed in water, it offers a lower risk of impact on the body, injuries and traumas. Assists in improving posture, controlling breathing and relieving discomfort caused by the weight of the belly. It is recommended to practice two to three times a week for an average of 30 minutes, with improvements being analyzed during pregnancy, otherwise the exercise should be suspended.
Another exercise in the water, water aerobics is recommended for helping to relax and reduce the stress caused by the period. It also offers less chance of impact during practice, being a safe exercise. Some precautions such as water temperature must be taken to avoid possible fainting and an increase in blood pressure. In addition to the PH of the water, which outside the recommended standards may pose a risk of contamination from urinary tract infection. Therefore, the place to be held must be favorable to receive pregnant women.
There are other exercise options in pregnancy, such as the exercise bike or the practice of Yoga as well. The most suitable physical exercise during pregnancy will be one where the woman feels comfortable doing it and feels safe. The doctor responsible for the pregnancy must be aware of the practice and authorize it.
My name is Dr. Alexis Hart I am 38 years old, I am the mother of 3 beautiful children! Different ages, different phases 16 years, 12 years and 7 years. In love with motherhood since always, I found it difficult to make my dreams come true, and also some more after I was already a mother.
Since I imagined myself as a mother, in my thoughts everything seemed to be much easier and simpler than it really was, I expected to get pregnant as soon as I wished, but it wasn’t that simple. The first pregnancy was smooth, but my daughter’s birth was very troubled. Joana was born in 2002 with a weight of 2930kg and 45cm, from a very peaceful cesarean delivery but she had already been born with congenital pneumonia due to a broken bag not treated with antibiotics even before delivery.