Exercise in Pregnancy Guidelines

Antenatal exercises to do at home must follow very strict rules. Here is a little guide of physical exercises to do during pregnancy with photos for locations.

Exercise in pregnancy

During pregnancy the body undergoes some very special physiological changes. That is why it is necessary to carry out an exercise program, designed with care. These natural changes, however, are not permanent, and the benefits of regular exercise are many:

  • Improved posture and appearance
  • Relief from back pain
  • Stronger muscles in preparation for work and support for loose joints
  • Improved circulation
  • More flexibility
  • Increase aerobic endurance
  • Increased energy levels and less fatigue
  • Decrease in muscle tension which promotes relaxation
  • Greater feeling of well-being and a positive self-image
  • Improvingantenatal courses

Antenatal gymnastics: guidelines and precautions

  1. First you need to always check with your doctor any attentions to have on physical activity, before embarking on anysport during pregnancy. In some cases, exercise can stimulate uterine activity or cause other problems
  2. Always keep agood posture by portraying the pelvis and straightening your back
  3. Monitor your breath by controlling the ability to walk and talk comfortably while exercising
  4. Stop when you are tired, avoiding any energy depletion
  5. The exercise should be done regularly three times a week
  6. During pregnancy, aerobic exercises should not exceed the five times a week so your body can recover and rest well
  7. Avoid any type of exercise that can potentially cause even mild abdominal trauma
  8. Avoid arch your back
  9. Do not put your legs in the air as in positions a candle or bicycle in the air
  10. Breathe continuously during exercise: don’t hold your breath
  11. Check the condition of the abdominal muscles every week
  12. Drink plenty of fluids before, during, and after exercise to prevent dehydration
  13. The muscles that are used in aerobic activity should be properly stretched and stretchati before and after exercise
  14. Decrease the level of exercise, with the progress of the pregnancy.When body weight increases, requires greater energy production, so you feel more tired. If fatigue increases a lot, reduce the level of exercise and switch to simple stretching exercises/strengthening

In General, you can continue to do any activity until you feel at ease

If you want to start a new aerobic program, consult your doctor or try a program with a professional

Gymnastics pre-waterbirth and aerobic exercise during pregnancy

The aerobic exercise can cause increased body temperature. It is important for pregnant women to exercise the degree of sweating in order not to lose too much energy. Check out pregnant sportswear on BESTAAH. Generally, we must sustain aerobic activity for 15 to 20 minutes until you are able to speak comfortably and you are short of breath. The constant movement of both arms and legs, typical of most aerobic exercise programs, provides a workout that can achieve higher levels of intensity. It is therefore important to attend an aerobics program in which the instructor is aware of the particular needs of pregnancy and can adjust the exercise accordingly. For this reason exercise in water is recommended under certain physical conditions and under the guidance of an instructor.

Abdominal discomfort in pregnancy

The abdominal muscles are composed of three groups of muscles that work together to support the spine and the pelvic organs. During pregnancy can cause separation of the rectus muscles, which are at the front of the abdomen. They are divided to make room for the growing baby. This condition is called “pubic”. It is not dangerous for the baby, but can impair the function of the abdominal muscles that are important for the birth.

Before doing abdominal exercises, you should do a self-examination of the rectus muscles: If you experience a separation larger than two fingers, consult your doctor or another health care professional to see if we can proceed with these exercises. All activities that increase the tension on the abdominal wall, how to stand up or lifting a heavy object, can further separate the rectus muscles. To reduce this tension, you can:

  1. get up
  2. roll sideways
  3. rise up with arm

Remember not to hold their breath in any exercise or activity

Walking program in pregnancy

A good activity to begin during pregnancy is a walking program, three to five days a week. Walking is an inexpensive form of exercise and as only requirement all you need is a pair of proper shoes and comfortable clothing. Moreover, it is an activity that can be easily integrated into daily schedules. During pregnancy, you can improve your aerobic fitness, walking on the flat at a comfortable pace. However, you might want to use modified forms of walking to get significant benefits. Walk at a faster speed, walking up and down hills, walking and carrying weights as it can increase the heart rate to levels that can improve aerobic capacity.

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