The best exercises to do during pregnancy are walking or stretching, for example, because they help reduce stress, combat anxiety and increase self-esteem. However, exercise during pregnancy should only be done under medical supervision, as in some cases it is not recommended, as in the case of placental detachment and unsafe pregnancy.
Exercises can be initiated at any stage of pregnancy and can be performed until the end of pregnancy, being useful to facilitate normal delivery and regain the ideal weight after delivery.
- Women who have a more sedentary lifestyle should prefer lighter exercise.
- Preferably in water.
- Those who exercise should slow down so as not to harm the baby.
Good examples of exercises to practice during pregnancy are
Ideal for sedentary women before becoming pregnant. Light, elastic clothing and well-cushioned shoes should be worn to avoid injury and drink plenty of water to avoid dehydration. You can walk 3 to 5 times a week at times when the sun is not too strong. See an excellent walking exercise for pregnant women.
Suitable for those who have already exercised before becoming pregnant. It can be practiced during the 9 months of pregnancy, 3 times a week, for 30 minutes, but always low intensity, always respecting your rhythm.
It improves breathing, heart rate, stretches and strengthens muscles and is ideal for posture. It can be practiced 2 to 3 times per week. See: 6 Pilates exercises for pregnant women.
It is even indicated for sedentary women before becoming pregnant and can be practiced during the 9 months of gestation. Reduces pain in the feet and back, as well as swelling of the legs. It can be done 2 to 4 times per week.
It can be done during the first 2 trimesters of pregnancy, 3 to 5 days a week. You should pay attention to your heart rate, don’t let it exceed 140 bpm, and see if sweating is excessive. The size of the belly at the end of pregnancy can make it difficult to perform this activity.
These can be practiced daily until birth, whether sedentary or experienced. It can start with lighter stretches, and as a woman develops elasticity, stretching difficulties will increase. See: Stretching exercises during pregnancy.
To ensure safe physical activity, it is important to have the advice and follow-up of a qualified physical education professional and the authorization of the prenatal care physician. If your pregnant woman has unpleasant symptoms such as abdominal pain, discharge or blood loss from the vagina, during exercise or a few hours after school, you should consult a doctor.
Pregnant women who have already muscled before becoming pregnant and who have a good physical condition can perform strength training exercises, however, the intensity of the exercises should be reduced, reducing weight by at least half, to avoid overloading the spine. knees, ankles and pelvic floor.
High-impact exercises should not be performed during pregnancy, as they can cause pain or even harm the baby. Examples of counterreported exercises during pregnancy include:
Exercise is also not recommended when a woman needs rest, under medical supervision, and when the placenta is released. If in doubt, contact the obstetrician. See when to stop physical activity during pregnancy.
Exercise helps maintain proper weight during pregnancy. Enter your contact information here to find out if you are getting fat or if you need to exercise more:
Also learn how to maintain proper weight in this video: