Exercise And Pregnancy: Considerations

Should You Exercise During Pregnancy? Some people think that expecting a baby means that a woman should rest and sit still. On the other hand, a number of people also think that a pregnant woman should be continuously active.

Experts agree that exercise during pregnancy is highly recommended. However, you should be aware that not all disciplines are suitable. Being constantly active is also not a good idea.

Exercise during pregnancy has many health benefits. For example, it:

• Improves your mood.
• Relieves back pain.
• Prevents joint problems.
• Stabilizes bowel movements.

So how can you stay active without hurting your baby? Keep reading to find out.

Exercise during pregnancy and intensity

First of all , it is always best to consult your doctor and have him approve your exercise plan. If you exercised or exercised a lot before pregnancy, you only need to make some minor adjustments.

If, on the other hand, you had a sedentary lifestyle, then you should start with easy exercises and gradually increase the intensity. Doctors recommend at least two and a half hours of aerobic physical activity for those who do not exercise regularly.

Pregnant women who exercise regularly should just lower the intensity a bit. In general, any woman can remain active during pregnancy. The only cases where this isn’t useful are:

• If there is vaginal bleeding.
• If there are early contractions.
• When the mother has pregnancy-induced hypertension.
• Or if there is an early rupture of the amniotic sac (that is, if you break water).

The first trimester

The first trimester of pregnancy is the most complicated for some women. Take it easy if you feel very tired during this phase or if you often get dizzy and vomit. Exercise may not be your priority right now. When you’re ready, a simple walk will do.

The most appropriate way to start exercising, especially if you don’t normally do it, is to start with mind and body exercises such as modified yoga, elastic resistance bands , and Pilates. Your body has a lot to do for the first three months, so don’t overdo it.

Practicing a sport is only advisable if you have practiced it before your pregnancy. However, do not engage in contact sports. Walking at a fast pace, especially on steep terrain, is the best form of exercise during this phase. Climbing stairs is another great activity during this time.

The second trimester

The second trimester is the most appropriate stage to exercise during pregnancy. The most recommended activities are those that can help you develop strength and endurance. However, heavy weight lifting and contact sports are strongly discouraged.

Fast walking is still the best activity during pregnancy. In the same way, swimming is also a great alternative. This is because swimming you:

• Cardiorespiratory system strengthened.
• Keep weight under control.
• Relieves any back pain.
• Body strengthens.

Regular Kegel exercises are also strongly encouraged. In addition, Pilates and yoga can help strengthen your pelvic floor. You can also step on a stationary bike for 20 minutes three times a week (unless your doctor suggests otherwise).

The third trimester

Exercise during pregnancy in the third trimester is a little more complicated due to the weight of the abdomen. This limits movement and creates greater balance problems. It’s not a good idea to just sit still, but don’t overdo any activity.

Walking is still a great activity during this time as it is a great way to keep fit. Doctors also recommend doing yoga and Pilates. However, you need to add posture sessions and breathing exercises for this.

Exercise and pregnancy: conclusion

It is important to eat a good diet and stay well hydrated if you are active at all stages of pregnancy. You should also wear appropriate clothing, especially a well-fitting and comfortable bra. Stand up slowly when exercising in a seated position, especially if you’re sitting on the floor.

Pregnant women should not do sports such as:

• Water skiing
• Mountaineering
• To dive
• Intensive aerobics

In addition, sports with a racket, sports gymnastics or horseback riding should only be done in moderation, and only if a woman already practiced them before her pregnancy.