Pregnancy can be a period of many questions for a woman, especially for first-time mothers. With so many changes happening in the body, mood swings, worries about what is happening and what is yet to come, as well as all the other changes in a woman’s social life, many end up not thinking about how to take care of their own body during pregnancy.

One thing that can cause more doubts or misconceptions is which physical activities can be practiced during pregnancy. Many women believe that exercising is dangerous for the baby’s health and end up doing nothing, which can be harmful to both their own health and the baby’s. But the opposite also occurs: many women end up practicing and doing exercises that are not recommended and which may harm the pregnancy.

Weight Management

Exercising during pregnancy can help women in various ways. Physical activities help control weight gain, for example, as well as strengthening the muscles of the legs and knees to support the weight of the belly.

Main Recommended Activities for Pregnant Women

But in the end, which physical activities are recommended for pregnant women? What is allowed and what isn’t? We have made a list so you can understand what can help and what can harm the pregnancy when it comes to exercising. Knowing this, we can say that some of the main physical activities recommended for pregnant women are:

  • Yoga
  • Water aerobics
  • Walking
  • Strength training

Yoga

Yoga is one of the most recommended physical activities for pregnant women because it helps them connect with their own body, as well as promoting a sense of well-being and aiding with balance. Aside from all the physical benefits that this activity provides, it is undeniable the psychological calming effect that yoga brings to women.

ATTENTION: Not every yoga pose is beneficial for pregnant women. Always have a specialist by your side, so they can help you when practicing this type of exercise.

Why does yoga help during pregnancy?

Beyond all psychological effects, yoga helps maintain posture and combat back pain, which is common during pregnancy. It also helps strengthen the muscles in the woman’s body, which can be very helpful during labor.

Water Aerobics

Another physical activity closely associated with pregnancy is water aerobics, and for good reason: the benefits are numerous, especially for pregnant women in the third trimester. But pay attention to the types of water aerobics classes offered by gyms. Look for classes specifically for pregnant women. Not only are they not hard to find, but they have the right exercises so your body will not be overloaded or suffer any harm.

How does water aerobics benefit pregnancy?

Water aerobics, when done correctly, can help relieve labor pain and control the weight gain that is inevitable during pregnancy. In addition, this physical activity also helps with balance and strengthens practically the entire musculature of the body, especially the abdomen and the perineal muscles.

Walking

Walking is always recommended for any age. In pregnancy, the effects of this physical activity can also be very beneficial. It is also recommended because it is one of the few activities that can be done at any stage of pregnancy since it is a low-risk exercise.

The most recommended routine is two to three times a week, for a little over half an hour, and not to push yourself with jogging. Walk gently, preferably on flat terrain, where there is no risk of falling and you don’t have to exert yourself too much. That way, walking can provide several benefits.

How does walking help during pregnancy?

As well as helping with blood circulation and consequently reducing the risk of developing varicose veins, walking helps strengthen the knees without overloading them. Regular walks also help control weight gain, which can make postpartum care easier.

Strength Training

Many don’t believe it, but strength training is one of the most recommended physical activities for pregnant women. For many reasons. Firstly, because it strengthens the muscles, which helps a lot during labor, but also helps the woman maintain her shape during this turbulent period in anyone’s life. Of course, exercises should be done with caution and always with the help of a specialist who will tell you what is best for you at that moment.

Some symptoms help women know when they are overdoing it with exercise. Shortness of breath, nausea and dizziness are some of them, and you should always be attentive to make sure this doesn’t happen. Remember that physical activity during pregnancy is important, but it should be done to improve your health, not harm it. That’s why it is important to be careful and to always have the help of a doctor or a specialist, such as a trainer, for example.

It is always good to remember that several exercises besides those mentioned here are suitable for pregnant women and that each has a different function. Pregnancy is a very important time in a woman’s life, but she should never stop taking care of her health and should also think about all the ways to have a peaceful and healthy pregnancy. Find the exercise that makes you happiest, the one you enjoy while taking care of your health, or the one that you feel you need most. The important thing is to know when to exercise and when to stop so that your body does not get harmed.

See Also: Intimate Hygiene Care During Pregnancy

Photo: Federal Senate