The best exercises to be practiced during pregnancy include walking or stretching, for example, because it helps to reduce stress, combat anxiety, and increase self-esteem. However, the practical exercises in pregnancy should only be done under medical advice, because in some cases they are discouraged, as happens in the case of detachment of the placenta and in pregnancy risk.
The exercises can be started at any stage of gestation and can be made up to the end of the pregnancy, being useful to facilitate the work of normal birth and the return to the ideal weight after the birth. However, the one who was sedentary should prefer exercises more light-weight, and preferably in water. Who was already accustomed to exercise should slow the pace to not harm the baby.
Ideal for women who were sedentary before becoming pregnant. You should use light clothes and elastic and shoes with good cushioning to prevent injury and drink plenty of water to not become dehydrated. You can walk 3 to 5 times per week at the time that the sun is not very strong. Here’s an excellent training hike for pregnant women.
2. Race rims
Indicated for those who have already practiced the exercises before becoming pregnant. It can be carried out during the 9 months of pregnancy, 3 times per week, for 30 minutes, but always with a low intensity, always respecting your own pace.
Improves breathing, heart rate, lengthens and strengthens muscles and is great for posture. It can be practiced 2 or 3 times per week.
- Water aerobics
It is indicated even for women who were sedentary before you became pregnant and can be held during the 9 months of gestation. It reduces the pain in the feet and at the bottom of the back, as well as the swelling of the legs. Can be performed 2 to 4 times per week.
- Exercise bike
Can be performed during the first 2 trimesters of pregnancy, 3 to 5 days per week. One must be attentive to heart rate, leaving not exceed 140 bpm and see if the sweating is excessive. The size of the belly at the end of the pregnancy can hinder the realization of this activity.
These can be done daily until the birth, either by sedentary how to experienced. You can start with stretching more light, and to the extent that the woman is developing elasticity, increasing the difficulty of the stretches. See: stretching Exercises in pregnancy.
To ensure a physical activity safe, it is important to have the guidance and assistance of a Physical Education professional who is qualified and the permission of the doctor that is performing the pre-christmas. If the woman feel any unpleasant symptom as abdominal pain, vaginal discharge or blood loss from the vagina while performing the exercise or a few hours after the lesson you should seek medical help.
- Bodybuilding lightweight
Pregnant women who already did weight training before becoming pregnant, and that they had a good physical fitness, can make weight training exercise, however, you should reduce the intensity of the exercise, lowering the weights at least, by half, to avoid the overhead of the column, knees, ankles and pelvic floor.
Exercises discouraged in pregnancy
The exercises of great impact should not be performed in pregnancy because it can cause pain or even harm the baby. Some examples of exercises contraindicados in pregnancy are:
- Abdominal exercises;
- In the higher altitudes;
- Involving fights like jiu-jitsu or jumps, such as classes of jump;
- Ball games such as football, volleyball or basketball;
- Bike, in the latter months of pregnancy;
- Bodybuilding heavy.
The practice exercise also is discouraged when the wife has to stay home, under a doctor’s direction and when you have detachment of the placenta. In case of doubt one should get in touch with the obstetrician. See when you pause the physical activity in pregnancy.