Medical societies recommend exercises for pregnant women as a mean to prevent excessive weight gain and various diseases, such as gestational diabetes and preeclampsia. Besides improving the quality of pregnant women’s life, exercise strongly helps in avoiding numerous health problems. Just two of the numerous advantages of exercise during pregnancy are the decrease in lower back pain and energy level increase.
In this article, we will show you its importance and the best exercises for each trimester of pregnancy. See also the main precautions to be taken. Enjoy your reading!
How important are exercises for pregnant women?
Exercises for pregnant women allow you to maintain or even improve your physical fitness, benefiting your overall health . However, they should be performed in moderation. This way, they do not pose any risk to your pregnancy.
If the pregnant woman trains intensely, they can have the opposite effect. She is prone to joint injuries and falls because her ligaments are less stable than a non-pregnant woman’s. Of course, there is the feared abdominal traumas, which may lead to some complications.
How should exercise during pregnancy?
Before undergoing any form of exercise, pregnant women have to be screened by an obstetrician . The doctor will check up on the presence of any contraindications — both general and obstetric — of exercising. For instance, women with conditions predisposing them to premature births are advised to reduce the level of training in the last two trimesters.
So, the frequency, period and depth of physical games rely upon character elements in pregnant girls. However, usually, for women who are previously energetic and without related complications, it’s far advocated to mix cardio and muscular resistance sporting events :
- between five and seven days a week;
- 30 minutes a day;
- in a moderate way, that is, allowing conversation during training.
For previously sedentary women, the recommendations are different. In their case, it is recommended to train:
- three times a week;
- 10 to 20 minutes a day;
- with low intensity, gradually increasing frequency and duration.
Finally, in the case of women who are used to training vigorously, it’s miles recommended that they try to hold an excellent level of conditioning. However, they need to now not attain their maximum capacity or take part in competitions.
What sporting activities are recommended for each trimester of being pregnant?
There are numerous options that pregnancy physical activities offer, focusing at the improvement of cardiorespiratory capability and musculoskeletal fitness. Swimming, biking, dancing, rowing, strolling or going for walks can be combined with weight training or Pilates. A normal exercise generally carries:
- 5 to 10 minutes of warming up and stretching;
- 30 minutes of the chosen exercise program;
Below, see which are the best exercises for pregnant women in each trimester.
Training in the 1st trimester
In addition to aerobic exercise, strength training with free weights and/or machines is recommended, always with low loads and more repetitions. The pelvic floor muscles should be strengthened because they help during birth and prevent urinary incontinence.
However, in these first months, symptoms commonly caused by hormonal changes (malaise, nausea and vomiting, as well as drowsiness and malaise) can discourage you from exercising . Even so, it is very important to find enjoyable ways to exercise and stay active!
Training in the 2nd trimester
This is taken into consideration the high-quality duration of being pregnant to educate . During being pregnant, aerobic and muscular resistance exercises stay advocated.
However, from this stage onwards, movements performed in the supine or dorsal decubitus position (lying on your back) should be avoided. These can be replaced by similar movements performed with the torso tilted at 45 degrees, lying on your side, sitting or standing.
Training in the 3rd trimester
Aerobic exercise is still essential, even if the intensity tends to decrease. To make it easier, make adjustments. For example, the traditional (upright) exercise bike can be replaced by a horizontal one. Strength training, in turn, should be maintained within the limits defined in the previous trimester.
What precautions should pregnant women take when exercising?
Drinking water is a basic and essential care. After all, maintaining adequate hydration allows thermal balance during training, avoiding hyperthermia, which increases the risk of neural tube problems.
Another crucial action is a properly planned healthy and balanced diet, taking into account the calories spent on exercise. The next is the replacement of various nutrients, as the loss thereof may lead to symptoms of hypoglycemia and inadequate development of the baby.
Finally, it’s worth mentioning that contact sports, diving, and other physical activities with a pronounced risk of falls and/or trauma should be avoided . In this case, harmful damage to the fetus from possible maternal injuries is prevented.
By taking these precautions, exercises for pregnant women are beneficial and essential. Just remember to discuss this with your obstetrician during your first prenatal appointment. Then, follow their advice and, if possible, count on the support of a multidisciplinary team, which includes a physical educator and a nutritionist.
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