For many people, pregnancy is synonymous with excessive care, fragility, and the impossibility of doing any kind of physical activity. This is not correct, giving rise to the popular saying “pregnancy is not an illness.” Not only are physical exercises allowed during pregnancy, but they are also recommended, as they help maintain a healthier pregnancy.
Doctors today recommend exercising during pregnancy not only to maintain good health during this period, but also to help control weight gain and relieve routine pain caused by the transformations the body undergoes up until the birth of the baby. Another very important benefit that exercise during pregnancy brings is the improvement of a woman’s balance, as the fast-growing belly tends to make the pregnant woman lose her balance as the pregnancy progresses. It also plays an important role in preparing for labor by strengthening all joints and muscles.
Of course, there are cases where exercise is not recommended during pregnancy, as it may harm the health of the mother and baby instead of being beneficial. This applies to women who have high blood pressure, rapid heart rate, and low-lying placenta. Remember that every exercise, not just during pregnancy but in daily life as well, should be supervised by a specialist and with heart rate monitoring. In the case of pregnant women, the heart rate should not exceed 140 beats per minute.
Physical Exercise Tips
The most recommended physical exercise during pregnancy is walking. This activity brings many benefits for healthy pregnancy development, improving cardiovascular conditioning and increasing blood flow in the body. Muscles are strengthened, as are joints, which suffer so much from the weight of the belly over the months. The pace to follow depends on each pregnant woman’s comfort and her doctor’s recommendation. If walking is approved, doing it three times a week for 40 minutes is enough to obtain satisfactory results.
If you were already in the habit of running before getting pregnant, you can continue. Keep the run light and monitor your heart rate. Running is recommended up until the start of the second trimester, as it is an impact exercise and could pose risks of accidents once the belly gets heavier. Light runs lasting about 30 minutes two or three times a week are enough to achieve the goal, which is to maintain health.
Another activity that has become very popular lately and is increasing every day is Pilates. It’s not only a hit among women in their daily lives but also attracts pregnant women because it powerfully helps strengthen the pelvic muscles and improve breathing control. Unfortunately, though, not every Pilates studio is prepared or specialized to serve pregnant women. In Pilates, a large part of the exercises are not recommended for pregnant women and therefore it should only be practiced if supervised by a physical therapist specialized in pregnancy. This exercise should be practiced at least three times a week with a duration of one hour per class.
Another exercise option during pregnancy is swimming, which, because it is done in water, poses a smaller risk of body impact, injuries, and trauma. It helps improve posture, breathing control, and relieves discomfort caused by the belly’s weight. It’s recommended to practice two to three times a week for about 30 minutes, and progress should be evaluated throughout pregnancy—if not, the exercise should be discontinued.
Another water activity, water aerobics is recommended for promoting relaxation and reducing stress caused by this period. It also has a lower chance of impact during practice, making it a safe exercise. Some precautions, such as water temperature, must be taken to avoid possible fainting and increases in blood pressure. The water’s pH should also be monitored, as water outside the recommended range can increase the risk of urinary tract infections. Therefore, the place where it is performed must be suitable for pregnant women.
There are other exercise options during pregnancy, such as stationary bike or practicing Yoga as well. The most suitable physical activity during pregnancy will be the one where the woman feels comfortable doing it and feels safe. The doctor responsible for the pregnancy must be aware of the practice and authorize it.
See also: Beginning of Pregnancy – Going Through This Moment Without Fear
Photo: Valentina Yachichurova, Sangudo
