Prenatal and postnatal exercising constitutes an important element in a woman’s life, while making a change throughout pregnancy, labor and childbirth, which should be a comfortable and enjoyable moment.
Exercise during pregnancy is very important in training for delivery, returning to the original weight after birth and maintaining a good mood throughout the pregnancy.
Pregnant women are recommended specific exercises that help relax and tone the body without overloading it. Whether you opt for home gym or a gym center for pregnant women, certain safety measures for you and your child must be taken.
What type of exercise can you do during pregnancy?
As moderate exercising is beneficial during pregnancy, try to enroll in a course such as:
1 Walking: Can be the safest form of exercise throughout the pregnancy and significantly improves the cardiovascular system.
2 Aqua gym for pregnant women: water gymnastics have many benefits, especially for pregnant women, decompressing the spine and preventing back pain.
3 Swimming: is a complex sport, it relaxes every muscle and the water supports the abdominal weight. Swimming allows pregnant women to feel light and trains all muscle groups, especially the muscles of the arms and legs.
4 Yoga, Pilates for pregnant Yogilates: where the movements are slow and relaxing, Yogilates combines the muscle toning movements with relaxation exercises.
5 Physical Therapy: is recommended for pregnant women because it offers multiple benefits (prevention of edema in pregnancy, dilation balance training to facilitate expulsion, prevention of episiotomy).
Instead, avoid winter sports (you should not go anywhere near the slope), skating (you can fall on the ice), and even cycling!
Before you enroll in a course of gymnastics for pregnant women, be sure to ask your doctor that oversees your pregnancy if it is alright.
Am I allowed to exercise during pregnancy?
No matter how beneficial exercising may be during pregnancy, there are cases in which they are contraindicated. We present below some of the reasons that could lead to being banned from physical exercising all at once:
1 Increased risk of preterm birth;
3 Placental problems;
4 Lung disease;
5 Heart disease;
6 Persistent bleeding in the second or third trimester;
7 Chronic hypertension;
8 Severe anemia.
Even women without health problems should ensure that they exercise without affecting the pregnancy. It is best to start the exercise program in the second trimester during pregnancy when your belly is still very high and there is no associated risk of miscarriage like in the first trimester.
Benefits of exercise during pregnancy
Moderate exercising during pregnancy prevents edema. Water retention in pregnancy is reduced by veno-lymphatic stimulation exercises while abdominal toning exercises prepares you for expulsion.
Exercises for toning thighs and buttocks will prepare the dilation balance at birth and Kegel exercises will prevent episiotomy.
The hardest part is the backbone load. It bends under the weight of pregnancy (lordosis appears), changing the center of gravity and making way for back, shoulder, and neck pain to appear.
Prenatal exercise helps eliminate stress around birth (can be done in parallel with the Lamaze course), improves circulation and general tone. For best results, we recommend the continuation of home exercising throughout the pregnancy, after having learned and practiced these movements under the supervision of a specialized trainer.
Gymnastics safe tricks during pregnancy
First of all, do your warm-up! This will prepare the muscles, although your heart rate will accelerate slightly.
Movements should be slow, it is preferable to use a mat or a medicine ball that can support your weight. You can also use a stepper, within certain limits.
Increase your daily caloric intake and drink plenty of water during the exercise. Take frequent short breaks, breathe properly and continue exercising as long as you feel comfortable.
You will notice that as your pregnancy progresses, you will tend to feel heavier and do daily activities at a slowed pace. Through physical exercise, you can maintain vitality and good humor throughout the pregnancy. If you choose to go to a gym, you will feel much better because you can socialize with other pregnant women.
When you have finished exercising, do some light stretching.Ideally, exercises should be done continuously, according to a schedule. For starters, you can exercise for up to 15-20 minutes a day, 3 days a week, alternately every other day.
by James Williams
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