Exercise during pregnancy one of the issues that causes more doubts in pregnant women, which raise questions like: Can I continue playing sports? How often and intensity? How exercise can affect the baby or me? Today, exercise is part of the lifestyle of many women, regardless of their level of training. Therefore, it is ideal that women during pregnancy have a complete view of all the possibilities for sport is safe for both her and her baby.
Types of safe pregnancy exercises
If you are pregnant and it is the first time you do physical exercise, consider the following:
Walking: It is the best activity for pregnant moms because it is safe, easy to practice and gives you cardiovascular benefits, i.e., is perfect even if you did not exercise before pregnancy.
Swimming: It is a great activity because it exercises the whole body, but puts very little stress on the joints. It also has the advantage that in the water and you feel light fleet, which temporarily relieves the discomfort caused by the stomach when it is already more biggie.
Prenatal Yoga and Stretching: These two activities relieve stress and help keep the body flexible and strong.
Benefits of exercise during pregnancy
In recent years, the culture of physical exercise has captivated women of all ages, revolutionizing their lifestyle, and bringing many benefits during pregnancy. The following are some of the benefits of exercise during pregnancy.
1) You gain energy
Pregnancy can steal the energy you need to perform your daily activities, but exercise will return it if you practice regularly. Physical activity strengthens your cardiovascular system, so you will not get tired easily.
According to the American College of Obstetricians and Gynecologists (ACOG), doing 30 minutes or more of practise of low intensity every day is healthy and safe exercise during pregnancy as long as there is no medical condition or complication.
2) Better sleep
Not easy to find a comfortable position to sleep at night when you have several kilos over the tummy. Exercise will help you exhaust your energy ,so you get tired enough to get relaxed and sleep deeply like a baby.
3) Reduces pregnancy discomforts
The exercise, done regularly, stretches and strengthens the muscles, and this helps to counter the typical aches and pains of pregnancy. Stretches relieve back pain, improve blood circulation walking and swimming help strengthen your abdominal muscles.
4) You will be better prepared for childbirth
It makes sense: If you are fit enough, you will have more strength and endurance for the time of labor and delivery. Giving birth requires a lot of energy, determination and focus. Although there have been many studies on the subject, train for childbirth through physical exercise can ease childbirth and to shorten the duration.
5) Reduce stress and improve your mood
The arrival of a baby is a unique experience that will forever change your life. Even if you feel very happy to be pregnant, it is possible that pregnancy and the prospect of being a mom . It has been confirmed scientifically that exercises adds the level of serotonin which enhances mood.
6) You will improve your self-image
Do not despair if you notice your weight begins to rise over the account. Instead of fritters against scale, stay active and you’ll not only feel better, but also more likely to have healthy weight increased until the end of pregnancy.
7) How quickly recover
This can be enough to motivate you to follow the program of exercise during pregnancy. By keeping muscles strong and toned during the nine months of waiting, you will return with much more ease to your normal weight after giving birth.
Things you should avoid
High-risk sports such as diving, and activities where you can fall and hurt, like horseback riding, downhill skiing, snowboarding, and waterskiing are not a recommended exercise during pregnancy.
Other types of exercise, such as cycling, should be done with caution or even postponed until after birth. While many cyclists say otherwise, some experts say bicycling during the second and third trimester is dangerous because you can lose your balance and fall off more easily.Although it is not advisable to start running during pregnancy is okay if you practiced and jogging before becoming pregnant.
After your first trimester avoid abdominal exercises or other exercises that make lying on her back, as they may cause dizziness and reduce blood flow to the uterus. Weight training and others that require you to stand for a long time without moving, could also reduce the amount of blood reaching the uterus. To avoid this, keep moving or changing position frequently by simply moving the legs.
Warning Signs you should notice
If you feel any of the following signs appear while you are on exercise program, stop immediately and call your doctor or midwife:
- Excessive fatigue
- Dizziness or lightheadedness
- Vaginal bleeding
- Difficulty while walking
- Drop of fluid from the vagina
- Reduced fetal movements
- Rapid pulse rate even while resting
General pain in the body especially on the chest or pelvis.