f you are expecting a baby and want to practice physical activity, this moment does not have to prevent it. You just have to regulate the intensity and modify some exercises.
It is always better than the obstetrician is the one who advises to rule out that there is no contraindication. Discarding some activities such as running, a gentle routine is not only recommended, but it will also do you and your baby great wonders.
You can maintain your routine, reducing the intensity of the doctor recommends it, you can also take advantage of this moment to start a more active and less sedentary life.
Walking, jogging or running
Walking is one of the three activities the best option if there is no doubt, experts assure that there is no contraindication to do it, except in particular cases. However, with both running and stronger cardiovascular exercises, there are prohibitions and recommendations.
The advantages of walking are multiple. They do not require an adaptation period, you can include it in your daily routine without major changes and you can moderate the activity according to how you are. From a physical point of view, it helps prevent circulatory problems, typical of pregnancy, as well as constipation and fluid retention. It is considered low-impact aerobic exercise, so it also helps control weight. The endorphins you release while walking are good for you and your baby.
It is important that physical activity, both in this state and in others, is according to your tastes. Swimming during pregnancy is the most recommended exercise by specialists. If you don’t like it, look for other options that you can enjoy, forcing yourself to practice a sport reduces its benefits and you will probably end up abandoning it.
Being underwater, we avoid muscle injuries, you can try cardiovascular exercises such as aquagym or anaerobic that will help you maintain and strengthen muscle tone, the respiratory and circulatory systems. It is an exercise that is usually recommended by doctors during pregnancy because it reduces low back pain so typical of pregnancy.
This is one of the exercises that you should put aside from the sixth month. Cycling has multiple advantages, especially for the circulatory system. The truth is that as the months progress the belly will make it difficult for you to continue.
If pregnant you lose some balance, keep in mind that from a bicycle much more it can help you after delivery as well to keep your vagina tighten you can also do this with v tight gel. So to avoid unnecessary risks, doctors recommend using it until the fifth or sixth month of pregnancy and in moderation. If you use stationary bikes at home, check with the obstetrician from the third quarter on.
Yoga and Pilates
The benefits of doing yoga while pregnant are many, it helps concentration and relaxation, promotes stretching of muscles and strengthens them. If you already practiced this discipline, you should probably avoid some exercises that you used to do frequently and effortlessly before.
In the usual practice of yoga, balance is basic so that you can maintain postures, precisely that is what considerably reduces while you are pregnant, so you should not demand the same rhythm as before. However, this ancient discipline has hundreds of asanas that you can practice and enjoy. In some specialized centers, they have yoga classes for pregnant women. If you are comfortable you can go with the little one to the continuation classes, yoga for mothers and babies.
Both if you do pilates or yoga take care of the movements so as not to overdo yourself in the force and avoid all those postures that can press the belly.
Exercising during pregnancy helps during labor
Recent studies ensure that women who have practiced some type of physical activity during pregnancy have slightly shorter pregnancies than the average, five days less. They are more likely to have a natural delivery without suffering the fetus because the dilation period is slightly shorter. Of course, keep in mind that these circumstances are seen in women who had been playing sports for a long time before becoming pregnant and not in those who started physical activities during the first trimester.