Exercises during pregnancy: what to do and what to avoid

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SPORTS DURING PREGNANCY

Thinking that a pregnant woman shouldn't do sport it's a mistake. In pregnancy It is possible, indeed advisable, to carry out regular physical activity which can range from simple walking to weight lifting, unless there are contraindications.

EXERCISES TO DO DURING PREGNANCY

Recent studies have shown that regular exercise during the nine months of pregnancy offers significant benefits to both the mother-to-be and the baby. In the updated document,World Health Organization, published in October, states that being physically active combats back pain and pelvic pain, as well as preventing excessive weight gain.

ALSO READ: Yoga during pregnancy: How to prepare a woman's body for childbirth

PHYSICAL ACTIVITY DURING PREGNANCY

First of all, when doing physical activity during pregnancy, it is important to be aware of some limits that should not be exceeded:

Body temperature must always remain below 38 degrees.
Your heart rate should be below 140 beats.
Each exercise should last no longer than 15 minutes. Overall, over the course of a full day, don't exceed 30-40 minutes.
After the fourth month, you can no longer do floor exercises in a supine position.
After the fifth month, gradually reduce the amount of physical activity.
The body needs to be nourished and receive an adequate supply of Calories based on the physical effort made. And it needs much water.
During the summer, do not do physical activity when temperatures are very high.
Avoid saunas and Turkish baths.

As for the activities to be preferred, aside from the advice to choose what you like, these are the most suitable during pregnancy:

Swimming
Walk
Exercise bikes
Water gymnastics
Bicycle
Prenatal aerobics
Yoga
Ball exercises

PHYSICAL ACTIVITIES NOT TO DO DURING PREGNANCY

Physical activities from discard during pregnancy These are all those that can lead to dangerous falls or violent body-to-body contact. For example:

Ski
Boxing
High jump and long jump
Tennis (if you have no experience)
race

BENEFITS OF SPORT DURING PREGNANCY

Regular physical activity throughout pregnancy helps maintain healthy weight gain and, as a result, helps prevent the risk of gestational diabetes. Exercise improves oxygenation, benefiting the placenta and the fetus's nutrition. It reduces catabolites and free radicals, the body's waste products. It can also reduce the length of pregnancy. laborAccording to a 2009 Scandinavian study, Regular aerobic fitness can shorten it by 30 minutes.

I main benefits These include less weight gain, better circulation, especially in the lower limbs, and stronger leg and back muscles, which protect against the risk of pain. In short, if the woman is fit, with toned abs and perineum, the expulsion phase, during which the patient's cooperation is essential, is generally less difficult.

WHY PHYSICAL ACTIVITY IS GOOD DURING PREGNANCY

Several scientific studies, which prompted the American College of Obstetricians and Gynecologists to include sports activity in the guidelines to be followed during pregnancy as early as the early 2000s, demonstrate that sports and exercise also help women waiting to give birth to:

To prevent obesity o diabetes gestational
Reduce the chances of childbirth through a Caesarean section
Reduce labor time
Facilitate physical and psychological recovery after the birth of the baby
Feel less back pain, less constipation, flatulence and swelling in the legs
Improve muscle tone, the stance and sleep, in quantity and quality
Reduce the risk of postpartum depression

WHY PHYSICAL ACTIVITY IS GOOD FOR BABY

Physical activity is also good for babies. And in particular:

It amplifies its motor and coordination skills, already after one month from birth (study by the University of East Carolina of Greenville)
It predisposes him to be less lazy, thanks to the activity perceived while in the mother's womb (study by Baylor College of Medicine in Houston)
Create the conditions for the baby to have a regular weight
It improves the baby's nutrition, thanks also to good blood circulation

WHEN TO START EXERCISE DURING PREGNANCY?

Exercise during pregnancy, under the guidance and supervision of your gynecologist, can begin as early as the first month of pregnancy. The key is to gradually introduce exercise, and to avoid physical activity if you have cardiovascular conditions or are at risk of miscarriage.

TO KNOW MORE: How to do breathing exercises during pregnancy

HOW MUCH PHYSICAL ACTIVITY SHOULD YOU DO DURING PREGNANCY?

The World Health Organization, in its guidelines, recommends that pregnant women engage in moderate physical activity for at least 150 minutes a week. Always follow your doctor's instructions and avoid overdoing it. This helps manage body weight and reduce the risk of hypertension and gestational diabetes. Unfortunately, less than 30 percent of pregnant women follow these recommendations.

HOW TO DO SPORTS DURING PREGNANCY

However, physical activity must be expressly authorised by your gynecologist and must always be associated with a Healthy diet Based on digestible, energy-giving foods. Do-it-yourself exercises are not recommended at the gym; it's best to sign up for a class specifically designed for pregnant women. Be very careful not to fall and avoid spending too much time standing or lying down. Furthermore, you should never reach your full potential. According to ACOG, the American College of Obstetricians and Gynecologists, eight disciplines are recommended during the nine months of pregnancy: walking, cycling, swimming, Pilates, jogging, yoga, racket sports (such as ping pong and badminton), resistance training (weights).

CONTRAINDICATIONS TO SPORT DURING PREGNANCY

Obviously all contact sports (hockey, football, basketball, boxing) are contraindicated, as are those with a high risk of falls (skiing, surfing, artistic gymnastics, horse riding, road cycling), diving, parachuting, climbing, hot yoga and hot pilates (i.e. performed in environments with high temperatures, up to 30-35 degrees centigrade).

Le absolute contraindications I am cervical incontinence (open cervix) preeclampsia (a disorder that occurs during pregnancy, with edema and hypertension), diabetes or serious cardiovascular/respiratory diseases, placenta previa (located near the birth canal), three or more multiple gestations, bleeding.

In other less serious situations (anemia, arrhythmias or hypertension, mild respiratory diseases) the pregnant woman should limit herself to light activity. Previous spontaneous abortions require rest, especially in the first trimester.

ALL THE BENEFITS OF SPORT:

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