EXERCISES DURING PREGNANCY
We know the world has changed a lot and like many things in medicine and health that were hitherto a real taboo also, one of the big questions for many pregnant women and also for the public in general was: ” P ou can one woman exercise during pregnancy ? ” , and the answer is YES, and in this summary we will know how to do it properly.
Performing physical activity is good during any stage of life because this brings many benefits to our health in general, in the case of pregnant women it should not be the difference, the studies that have been carried out have shown that pregnant women who performed physical exercises considerably decreased the risk of gestational diabetes mellitus, hypertension in pregnancy that can lead to eclampsia, as well as significant benefits at the time of delivery, cesarean section and postpartum recovery. The 2018 update of the U.S. Department of Health and Human Services Physical Activity Guidelines recommends at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy and pregnancy. postpartum period
It is important to note that physical activity during pregnancy is beneficial but certain guidelines must be followed in routines as it progresses, as well as the associated pathologies that the pregnant woman may have and their contraindications must be taken into account, in order to thus avoid any type of danger that puts both the mother and the baby on the way at risk.
WHAT LIMITS TO PERFORM EXERCISES?
Heart disease, severe anemia, hypertension in pregnant women, cervical insufficiency, placenta previa, threatened abortion, multiple pregnancy.
It is always important to carry out a prenatal checkup with your doctor to be able to diagnose any of these conditions, and if, on the contrary, you do not have any and your pregnancy is normal, you can be authorized to carry out the physical activities you want.
STIPULATED EXERCISES IN PREGNANCY
• Walks: they can be done 3 to 5 times a week in short distances, from 30 minutes to 1 hour, it is advisable to be hydrated and with the appropriate sports clothing.
• Stationary cycling: performed on a low resistance stationary bike with an interval of 30 to 40 minutes during the first two trimesters of pregnancy.
• Aerobic exercises: performed 2 to 3 times a week.
• Swimming: it can be done 3 times a week for 1 hour.
• Resistance exercises such as weights and elastic bands: gradual exercises are recommended according to the time of gestation and under supervision.
• Stretching exercises: can be performed daily according to the time of gestation.
• Yoga. : This exercise is one of the most required by pregnant women since it combines stretching and relaxation of the muscles, which is beneficial at the time of delivery.
BENEFITS
Some benefits had already been mentioned at the beginning of this summary but here we recap:
• It prevents diseases such as gestational diabetes and high blood pressure in pregnancy.
• It benefits the strengthening of the muscles involved at the time of delivery.
• Helps the cardiovascular system.
• Helps increase metabolism.
• Prevents overweight.
• Helps muscle relaxation during labor.
• Helps self-esteem.
• Improve sleep
WARNING SIGNS TO INTERRUPT YOUR EXERCISE.
• Abdominal pain
• Vaginal bleeding
• Chest pain
• Headache
• Membrane rupture amniotic
• Shortness of breath
• Dizzines
If we manifest any of these symptoms immediately, we should end the exercise, go to our obstetrician so that he can perform an evaluation and be the one who decides whether or not to continue exercising for the remainder of the pregnancy.
WHAT LIMITS TO PERFORM EXERCISES?
Heart disease, severe anemia, hypertension in pregnant women, cervical insufficiency, placenta previa, threatened abortion, multiple pregnancy.
It is always important to carry out a prenatal checkup with your doctor to be able to diagnose any of these conditions, and if, on the contrary, you do not have any and your pregnancy is normal, you can be authorized to carry out the physical activities you want.
To conclude, it can be made clear that pregnancy is not a limitation to perform exercises, as long as this is a normal course and is authorized by your family doctor, in addition this practice is motivated by obstetricians from around the world and is ask others to motivate their pregnant patients to do some exercise, there are a wide variety of routines that can be done at home or in a gym, but the most important thing is that it brings significant benefits during and at the end of pregnancy; It is also important to follow the instructions of your doctor and not to exercise if you have a condition that prevents it, as well as if you experience symptoms during activity.
