Pregnancy can be a period of many doubts for a woman, especially for first-time mothers. With so many changes taking place in the body, changes in mood, concern about what is happening and what is going to happen, in addition to all the other changes in a woman’s social life, many end up not thinking about how to take care of their body during the gestation period.
And one of the things that can generate more doubts or wrong impressions is the physical activities that can be practiced during pregnancy. Many women end up thinking that physical activity is dangerous for the baby’s health and end up doing nothing, which can be harmful to both the woman’s and the baby’s health. But the opposite also exists, many women end up practicing and doing exercises that are not highly recommended and that can harm pregnancy.
Practicing physical activities during pregnancy can help women in several cases. They help to control weight gain , for example, in addition to also helping to strengthen the muscles of the legs and knees to support the weight of the belly.
Main Recommended Activities for Pregnant Women
But, after all, what are the recommended physical activities for pregnant women ? What can you do or not? We have made a list for you to understand what can help and what can harm pregnancy when it comes to physical activity. Knowing this, we can say that some of the main physical activities recommended for pregnant women are:
- Water aerobics
Yoga is one of the most recommended physical activities for pregnant women because it leaves women more connected with their own bodies, in addition to promoting a sense of well-being and helping with balance. In addition to all the physical benefits that this activity provides, the psychological effect of calm that yoga brings to women is undeniable .
WARNING: Not all yoga positions are beneficial for pregnant women. Always have a specialist by your side so that I can assist you when it comes to practicing this type of exercise.
Why does yoga help with pregnancy?
In addition to all the psychological effects, yoga helps maintain posture and combat back pain that is common in pregnant women. In addition, it also helps to strengthen the musculature in the woman’s body, which can help a lot during childbirth.
Another physical activity that is very associated with pregnant women is water aerobics and not for nothing, the benefits are diverse, especially for pregnant women who are in the last trimester . But it is good to pay attention to the types of water aerobics that are offered by gyms. Try to take classes that are specific to pregnant women . In addition to not being difficult to find, they have the right exercises so that your body does not overload and does not suffer any damage.
How does aqua aerobics benefit pregnancy?
Water aerobics , when done correctly, can help relieve labor pains and control the weight gain that is inevitable during pregnancy. In addition, this physical activity also helps with balance and strengthens practically the entire musculature of the body, especially the abdomen and the perineum muscle.
Hiking is always recommended for any age. In pregnant women, the effects of this type of physical activity can also be very beneficial. It is also highly recommended because it is one of the few activities that can be practiced in any period of pregnancy as it is a low-risk exercise .
The most recommended is to do it two to three times a week for a little more than half an hour and not to push too hard in the race. Walk smoothly, preferably on level ground where there is no danger of falling and does not require much effort from you. In this way, the paths can generate several benefits.
How does walking help with pregnancy?
In addition to helping with blood circulation and, consequently, reducing the risk of developing varicose veins , walking helps to strengthen the knees without overloading them. Regular walks also help to control weight gain, which can facilitate postpartum care .
Many do not believe it, but weight training is one of the most recommended physical activities for pregnant women. And for many reasons. First because it strengthens the muscles, which will help a lot during childbirth , but it will also help the woman to keep in shape during this period that is so troubled in anyone’s life. Of course, the exercises should be done with caution and always with the help of a specialist who will tell you what is best for you to do at the moment.
Some symptoms help women to know if they are overdoing their exercise . Shortness of breath, nausea and dizziness are some of them and you should always be careful that this does not happen. Remember that engaging in physical activity during pregnancy is important, but they must be done precisely to improve your health and not harm it. That is why it is important to be careful and always have the help of a doctor or specialist, such as a teacher, for example.
It is always good to remember that several exercises in addition to those mentioned here in the text are indicated for pregnant women and that each one has a different function. Pregnancy is a very important moment in a woman’s life, but she must never stop taking care of her own health and must also think of all the ways to go through a peaceful and healthy pregnancy. Find the exercise that makes you the happiest, the one that you will find pleasure and take care of your health at the same time, or the one that you feel you need the most. The important thing is to know the time to do and the time to stop so that your body is not harmed.
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.