Keeping fit during pregnancy has many health benefits. The practice of physical exercise improves blood pressure. Protects against gestational diabetes helps maintain proper weight can improve your posture and relieve back strain and leg cramps. It also increases psychological well-being by reducing anxiety depression and insomnia.
Physical exercises indicated for pregnant women
Moderate exercise can strengthen the muscles of the abdomen, pelvis and lower back so necessary during labor. Before you start exercising, you should consult your gynecologist or midwife because there may be a cause that contraindicates physical activity during gestation, such as a threatened abortion risk of preterm delivery an incompetent cervix placenta.
If you were already an athlete you can continue with the program of exercises you followed before becoming pregnant. You must adapt to the anatomical and functional modifications that the pregnant woman experiences as the pregnancy progresses. If you do not exercise regularly, you should choose an activity that does not overload the body much such as walking or swimming.
Now is not the time to do an extreme sport. The most recommended sports are walking, swimming and cycling, which can be carried out well into the future pregnancy avoiding lands with risk of falls. Walks of 20-30 minutes are advisable that can be gradually increased up to 1 hour a day to an intensity that allows speaking with a companion.
Yoga and Pilates are also especially recommended in pregnancy as they stretch the muscles and prepare the pelvis for childbirth. Exercise should be performed on a regular basis (5 sessions of 20-30 minutes per week) and not intermittently or discontinuously.
Physical Exercises to Avoid in Pregnancy
Avoid any activity that could pose a risk to pregnancy such as sports that increase abdominal pressure such as jumping requires excessive work on the abdominal muscles, aerobic gymnastics, and sports with risk of shock such as skiing, Tennis or horse riding. It is not recommended to dive because it is not safe for the baby’s circulatory system.
Before beginning any physical activity, consult with a health professional. Not all pregnant women can exercise especially if they are at risk for pregnancy or suffer from heart or lung disease. You must also decide what type of exercise you want to do. Choose those activities that are more pleasant and pleasant to enjoy and enjoy while staying in shape.
When you exercise pay attention to your body and how you feel. Do not overreach and consult your doctor if you have any of these symptoms. With a little care and discipline, you can maintain a healthy physical state you will feel better and with more energy.