In the not-too-distant past, urged women to reduce and even avoid exercise during pregnancy. Yet today we know that regular exercise will provide benefits both health level and social level for the pregnant woman.
Pregnancy may seem like the perfect time to relax and stop exercising since you will feel more tired, your back will hurt you, can your ankles swell…
BUT… YOU KNOW WHAT?
Unless you are experiencing some kind of complication, sitting not going to help. Of pregnancy is a good time to stay active
-You will ease or help prevent back pain.
-You will have fun practicing exercise and also if you join group classes you can meet other pregnant women with whom to share your experience.
-You will improve your posture.
-It will improve your circulation
-It will improve your state of mind and you will feel more energetic.
-Help you sleep better
-It will help you control your weight.
-Will increase your endurance and muscle strength.
-It will decrease your stress levels according to maternityguides.
-You will prepare for the physical demands posed by childbirth.
-You will recover faster than your physical state and your pre-pregnancy weight.
Furthermore the practice of physical exercise will reduce the risk of gestational diabetes and will help reduce the symptoms of postpartum depression.
That Yes, the first thing you should do before anything is to talk with your doctor and get its approval, in this way you will ensure that your exercise routine will not harm you or your baby. It may that you need to modify your current exercise routine or if you practicing little sport before being pregnant you should choose a routine that fits your needs.
Although in most cases exercise is good both for the mother and the baby, your doctor may recommend you not practise exercise if:
-You suffer from some form of heart or lung disease.
-You have cervical problems.
-You have gestational hypertension.
-Is vaginal bleeding.
-There is some factor of risk for a premature birth as such prior miscarriages or preterm births.
-It’s a multiple pregnancy.
In principle if there is any kind of complication, you should be able to enjoy a certain level of physical activity during most of the pregnancy.
WHAT CHANGES OCCUR IN MY BODY DURING PREGNANCY AND HOW THEY AFFECT EXERCISE?
– Increase your body weight, will change the shape of your body and therefore there will be a change in your center of gravity moves forward to increase the curvature of your spine. These changes can affect your balance and coordination, something that you should keep in mind when you practice exercise.
-The production of hormones such as relaxin will “loosen” your ligaments and this will increase the risk of injury. Be careful especially when stretching, make a change of address of rough handling, etc.
– From the fourth month will lower your blood pressure so you should avoid sudden position changes since you can get dizzy.
-Already from the fourth month avoid exercises that involve lying on his back being that with the weight of your baby can be pressed major blood vessels that carry the blood back to the heart and This can make you marees.
– During pregnancy increases the heartbeat at rest by what already not you can trust in the heart rate as a way to assess the intensity of the workout. So you can use for example the scale of Borg’s effort perceived that allows to measure numerically the perception that you have about the intensity of effort that you do during physical activity. You should stop when you’re tired, you should not end up exhausted.
WHAT TYPE OF EXERCISE I CAN PRACTICE DURING PREGNANCY?
First, let’s talk about the intensity of the exercise. Should do at least 30 minutes of moderate intensity exercise every day if possible. A correct intensity of exercise is one in which you can talk normally while you exercise. Prevents finally exhausted.
These are some activities you can do safely during pregnancy, even if you’re a beginner:
– Walk: keeps you in shape and is gentle to joints of the ankle and the knee. Go to purchase walking, stroll in the Park, etc.
– Swimming: swimming is an ideal sport that you can practice when you are pregnant. Is it safe to exercise arms and legs, you work your heart and your lungs. Also if you want, you can join group such as aquagym and aquanatal classes. Work in the water is good for your joints, supports part of your weight, you can relieve also back pain and swelling in the legs in stages most advanced pregnancy.
– Yoga: helps to maintain muscle tone and flexibility as well as improve posture. However, you should combine it with aerobic exercise, such as walking at brisk, to make work your heart. Be careful when it comes to stretch your ligaments are more “loose” and it is easier that you injury. Notify your instructor that you are pregnant and be sure that the monitor is qualified and have experience giving classes to pregnant women. Yoga can help you with relaxation and breathing during labor.
– Pilates: strengthen your abdominal muscles, your pelvic floor and breath work. Pilates focuses on the muscles that tend to weaken during pregnancy. Look for a prenatal Pilates class to be possible since it will be more focused to your needs.
– Dance: you can continue with your dance lessons if you would regularly before being pregnant. That Yes, watch out and don’t you ignore, you make very sharp turns or changes in direction because you can fall.
– Pelvic floor exercises. The muscles in this area are weakened during pregnancy and childbirth so it is very important to start to work the muscles from the beginning of pregnancy even before you get pregnant.
You can practice some activities such as running if you were doing this activity prior to pregnancy always and when you perform this exercise in moderation.
And remember that it is very important that you discuss with your doctor plan exercise you want to carry out before putting it into practice.
TIPS WHEN IT COMES TO PHYSICAL ACTIVITY DURING PREGNANCY
-Remember: always get a warm up at the beginning of the session and a cool down at the end.
-Drink plenty of fluids to stay hydrated.
-Prevents an excessive increase of the temperature of your body.
-Avoid sports on very hot days.
-Avoid sports if you are ill or have a fever.
-The intensity of the exercise should be moderate so that you can have a conversation while you exercise.
– If some time ago that you don’t practice sport begins little by little. Get five minutes of physical activity a day and sees progressively increasing to 10 minutes, 15 minutes and so little by little until you are able to exercise for 30 minutes a day.
– If you did exercise prior to pregnancy can certainly keep your physical activity you adapting to changes in your body when you feel comfortable and your doctor give you approval.
WHAT SPORTS OR ACTIVITIES SHOULD I AVOID IF I AM PREGNANT?
Avoid sports and activities that have a high risk of falls or suffer shock as e.g. sports contact (skating, skiing, horseback riding, etc.), avoids competition sports and from the fourth month you should avoid exercises that involve lying back. Finally, especially in more advanced stages of pregnancy, avoid activities that involve jumping, very abrupt changes of direction or an excessive stretching.
ALARM SIGNALS WHEN YOU PRACTICE EXERCISE DURING PREGNANCY
If you experience any of these symptoms it goes immediately to the doctor:
-Very rapid or irregular heart rate
-Shortness of breath
-Filtration/loss of amniotic fluid.
-Decrease in fetal movements
-Rapid swelling of face, hands, or ankles.
I hope that the information in this article is useful you. However, always come to your physician for professional advice and to study your case individually because each person is different and therefore each pregnancy also is. Again I repeat, before starting any physical activity about it before with your doctor.
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