Possible Types Of Exercise During Pregnancy

Exercising has many benefits in all phases of life, as long as it is done taking into account the conditions in each situation. And exercise is no less important during pregnancy. What kind of exercise during pregnancy is recommended?

The fact is that there are many types of exercise you can perform if you are pregnant. That is, of course, as long as your doctor does not say otherwise.

So in case of exercise during pregnancy, it is important to keep in mind that the benefits are not just for the mother. They too for the baby! In addition, the benefits are in the short, medium and long term.

Exercise during pregnancy

According to the second edition of the CDC’s guidelines for physical activity, pregnant women should receive at least 150 minutes of physical activity at moderate intensity per week, preferably spread over the week. In addition, women who are already engaging in high-intensity aerobic physical activity may continue to do so during and after pregnancy.

However, we must not forget that all this must be under the supervision of a doctor, as there are risk situations that require a certain degree of rest, or where exercise is completely inadvisable.

What kind of exercise can I do if I am pregnant?

Remember that many forms of exercise are possible if you are pregnant. A good way to know what type of exercise or sport you should avoid is by applying a simple rule: Pregnant women should avoid any physical activity that carries the risk of falls, strokes or collisions.

In addition , in the vast majority of cases, the doctor will recommend avoiding exercises that involve joint strain (except in some cases and under certain circumstances).

Here are the most recommended forms of exercise you can perform if you are pregnant.

Swimming, the best type of exercise during pregnancy

Swimming is usually a very beneficial type of exercise during pregnancy. This is because you weigh less in the water, so you will feel lighter and more agile. In addition, the temperature of the water helps reduce swelling in the legs and activates blood circulation.

In any case, you should take some precautions, both in and out of the water. For example, it is important to always swim with a support as needed (the edge of the pool or a cork board). You also need to know that there is a lifeguard who is paying attention. Out of the water, be careful not to slip, both by the pool and in the changing rooms.

If you have not swum before, it is advisable to look for a swimming team for pregnant women or, if necessary, a group led by a professional with the necessary skills to make the necessary adjustments at each stage of pregnancy.

Walk

Walking is one of the exercises that women should perform daily during pregnancy. Unless the doctor indicates rest, you can actually walk until the last day before your baby is born.

We must mention that it is preferable to walk on the street or in the countryside instead of on a treadmill, especially as the pregnancy progresses. This is because walking on a treadmill carries certain risks that are not present when walking outdoors.

It is possible to walk on a treadmill, but without ignoring the problems that can arise in case of accidental acceleration or loss of balance.

Crosstrainer

A much safer option for pregnant women who want to exercise indoors is a crosstrainer. The difference is that it does not move by itself while the treadmill does. In addition, it has the advantage that it also trains the upper body, while at the same time providing support for the hands.

In any case, be very careful when getting on and off the machine. So do not hesitate to ask for help, especially when you notice that your stomach is starting to look big. And if you can not see your feet when you look down, do not hesitate a moment.

Yoga

Yoga is another form of exercise that will be useful during pregnancy, but with changes, especially if you have never practiced it before. There are yoga programs tailored to each step of the pregnancy. They focus on encouraging stretching, mental focus and concentrated breathing.

In any case, keep in mind that certain balance sheet positions can pose a significant risk. Even if you have made them before, be aware that your center of gravity changes along with your body as your stomach gets bigger.