The Best Exercises During Pregnancy

Many experts claim that one of the best exercises to do during pregnancy is to walk. You can start by walking at a moderate pace two or three times a week and, as time goes on, increase the minutes, the pace and vary the inclines.
The best exercises during pregnancy

In most cases, exercising during pregnancy brings significant benefits to the body. However, before starting, it is good to consult a doctor who will indicate the type of exercises you can perform. It all depends on your pre-pregnancy physical condition.

What exercises to do during pregnancy?

In principle, the exercises to do during pregnancy depend on your tastes and on the advice given by your doctor. Swimming is a sport that may interest you, since, being able to float, the weight of the body is supported by the water. The best thing to do in this particular situation (pregnancy) is to combine cardiovascular exercises with strength and flexibility exercises. Instead, avoid exercises in which you have to jump.

benefits of exercising during pregnancy

If you are pregnant and enjoy running, in most cases you can continue to do so, as long as you slightly modify your training routines. The first and last five minutes should be done at a slow pace. This way you will warm up the muscles in the beginning and decrease the muscular activity in the end.

During the first months of pregnancy, many women experience vertigo. This is due to the fact that the baby grows and constantly changes its center of gravity. It is likely (especially in the last trimester) that it will be more difficult to perform the exercises due to this difficulty in maintaining balance.

If you notice any abnormal symptoms, you should stop. The body is sending you messages when:

  • Feel dizzy
  • You feel tired
  • You lack air
  • You have a fast heartbeat
  • You feel pain in your back, pelvis or nearby areas

Another parameter to consider when exercising and exercising during pregnancy is your body temperature. For the baby it is not healthy for the mother’s body temperature to exceed 39 degrees. Problems could occur in the development of the fetus. Avoid playing sports when outside temperatures are very high.

aerobic exercises in pregnancy

Don’t train outdoors in hot weather, especially during the hottest hours of the day. In the case of swimming, remember that it is difficult to tell if the temperature is rising too high. Water gives you a cool feeling that can be deceiving.

Exercises to avoid

Most doctors advise against exercises where you need to lie on your back, especially during the first month of pregnancy. Unless your doctor indicates otherwise, avoid the following exercises:

  • Exercises that require climbing up and down stairs
  • Exercises in which you jump
  • Abrupt changes of direction
  • Exercises that can cause injuries in the abdominal area

Usually it is not recommended to practice contact sports, diving, skiing, horseback riding and all those sports that can cause serious injuries due to a fall. Instead, it is useful to do exercises to train the pelvic floor.

If you like aerobic sports, you can take the step. It is very useful, but remember to use a low platform, especially in late pregnancy. Be careful to control the pace and avoid excessive effort.

If any of the following symptoms occur, notify your doctor and stop exercising immediately:

  • Unusual pains
  • Vaginal pain
  • Rapid heartbeat and severe pain in the chest
  • Dizziness or confusion
  • Shortness of breath
  • Uterine contractions

Finally, exercising is very good for the body, as long as it is done correctly and you have talked to your doctor about it. This way you will know which exercises you can do and which you should avoid.

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