Discover the importance of maintaining the active body while waiting for the arrival of the baby and tips to work out home
Gestation is a magical moment, but also a period when the body undergoes several transformations.Increase in weight, appearance of stretch marks, swollen feet, aches are some of the most common discomforts.
You know, for a long time, to practice physical exercises helps to relieve such uncomfortable and is key to a more peaceful and healthy pregnancy. In addition, brings benefits for baby and also for women after pregnancy.
However, there are still many questions around the subject: at what stage start exercising? Isn’t it dangerous? What are the activities most recommended? Practice a physical activity during this period is really necessary?
Renata Tarevnic, teacher, collaborator of Centro Universitário Celso Lisbon, explains that physical activity on pregnancy guarantee many maternal and fetal benefits. Below she highlights the key benefits:
Improvement of pain in the lumbar region with maternity coats;
Reduction of swelling;
Improves maternal cardiorrespiratório conditioning;
Control of weight gain;
If the mother do physical activity in water, the baby born with has that environment as already recognized;
Control of heart rate of the baby – best active mothers than sedentary.
Changes In The Woman’s Body Throughout Pregnancy
To know what are the most suitable activities for the period, it is essential to understand first what are the changes that occur in the body of the woman in each stage of pregnancy.
The ligaments and joints are becoming more loose and unstable, which makes the woman more prone to tension or injuries in joints and can cause poor posture.
The woman will “gradually losing waist” and, in some cases where the exercises were already part of her routine and the body is in good shape, this change may alarm you. However, it is important to remember that the weight gain is natural and necessary for the growth of the baby.
Hormonal releases increase the volume of breasts and produce droplets of Milky secretion, in preparation for breastfeeding. In addition, the breasts may become more sensitive.
The bladder feels the pressure of the womb which increases and maybe pregnant women need to urinate more frequently than before. Constipation can also start to bother you.
Blood pressure changes and can become lower in the first few months. These changes may sometimes cause dizziness. Anyway, it’s a pure adaptation Q1.
The posture changes as the baby grows and the belly of the mother becomes more round. The shoulders can also become more under a fall, because of the greater weight of the breasts. Weight gain becomes more noticeable.
In this intermediate stage of pregnancy, the expectant mother feel more instability in the ligaments and joints around the pelvis. The abdominal rectus muscles move away to accommodate the growth of the baby. The water retention becomes more common.
The woman usually feel an energy boost, and it is in this period that happen the first exciting baby movements in belly, or the first “kicks”.
You must be careful not to overdo it in the activities. A balance between relaxation, exercise and fresh air will keep the physical performance of the pregnant woman, leaving her in great shape.
The baby is well grown and settled more comfortably within the mother’s womb. It can be warm to him, but the woman may feel a little uncomfortable, while experiencing a steady weight gain until the end of pregnancy.
Changes in posture and walking are more pronounced, and this is the most common time to suffer pain and discomfort in the lumbar region. Hormone levels keep the joints loose anymore, which makes it even more important the correct posture and body alignment.
The expansion in the mother’s womb can cause pressure against the diaphragm, causing shortness of breath. Learn some breathing patterns (Pilates and Yoga) help relieve these symptoms.
Many women with reduced concentration and short-term memory seems to get worse at this stage.
The Most Appropriate Physical Activity For Pregnant Women
Claudia Heringer Henriques, physical educator and founder of Heringer Fitness, physical training specializing in women’s health, pregnancy and who has recently given birth, explains that healthy pregnant women with medical release, should choose physical activities that emphasize the muscle strengthening and that, mainly, are pleasant. “Pregnancy is already a moment of many anxieties, so it is important to practice an exercise to help you relax and ease tensions,” he says.
Usually, the woman begins exercises in the second trimester of pregnancy, when the nausea and drowsiness are passed away, explains Claudia. “At this stage, the indicated is to strengthen the stabilizing muscles of the trunk to help support and prevent backaches. The region of the shoulder and back should also be strengthened to support the new activities of parenting, such as breast-feeding, Lullaby and carrying the weight of the baby that increases every month.
“We can say that the most suitable for every woman is continue what she does with the adaptations to their gestational phases. To sedentary women, the recommendation is to start by lighter workouts, preferably accompanied by qualified professionals, “highlights the physical educator.
Renata adds that the most suitable physical activities are those that ensure a lower impact to the joints (aquagym, swimming, pilates and walking). “In the first quarter is not recommended any physical activity, due to the risk of abortion (up to 12 weeks). After this period find the activities cited that are prescribed by professionals of physical education according to the gestational period and individuality of each woman, “he says.
Below you know better the main activities indicated for pregnant women:
- Water aerobics
The water aerobics for pregnant women is fairly indicated by its advantages to the emotional and physical wellbeing. In addition to being the most safe for the fetus. “The water activities provide the development of your workouts in a smaller environment impact on joint structures and skeletal muscles, and provide a better control of the physiological parameters,” says Renata.
“The benefits attained by water aerobics during pregnancy are scientifically proven, and are directed in the course of lessons for: correction exercises; a circulatory flow optimization; improvement of respiratory distress; and yet, through relaxation exercises allow better return to conditions close to the baseline after exercise, in addition to promoting a more peaceful in gestational period. Also works as an important helper in the control of body weight, “says the teacher.
As with any activity, the practice of water aerobics requires medical clearance and some care, as caution with the temperature of the water (which should be under 30 degrees) and attention with the movements so as not to cause back pain or more serious injuries. It is essential to also tracking a professional.
Swimming is also a very physical activity recommended for the gestation period. The fact that it is held in the aquatic environment allows the body of the woman receive various benefits from the properties of water, contributing to the improvement of some common annoyances of the period, such as swelling, back pain, go in others.
In addition, the exercise in between, the expectant mother will likely have a feeling of greater security, since the risk of falls in the water and accented impacts is very low.
In the water, works all the body, without a great risk of injury. However, as for any type of physical activity with pregnant women, it is imperative that the medical prescription, as well as the monitoring of a professional in the conduct of the exercises.
It is essential that the pregnancy is occurring within the standards. In this way, swimming can be held probably until the end of pregnancy.
Pilates is more an activity very indicated for pregnancy, mainly because the exercises focus on pelvic floor and abdominal muscles, which tend to weaken during pregnancy.
Physical activity combines flexibility, strength, body awareness, relaxation and breathing. The exercises are based on moves made at the same time that constrict the abdomen and pelvic floor muscles.
If the woman was doing Pilates before pregnancy, can probably continue. But, still, it is essential to talk to your obstetrician and tell the teacher that you are pregnant.
For women who think start this activity during pregnancy, usually the recommendation is that it be initiated only in the second quarter.
It is worth noting that some positions, such as standing or lying down with the belly up, are not recommended from the middle of the pregnancy. So it is always essential to rely on the guidance of a professional expert in the method. The best way is to find a Pilates class geared especially for pregnant women, so the instructor will know exactly what to do.
A great exercise for pregnant women is the walk, because it helps to keep in shape without straining his knees and ankles. Moreover, it is a physical activity that does not require great expenses (just some clothes and appropriate shoes) and generally can be performed over the nine months of pregnancy.But, of course, everything depends on the habits of the woman and the guidelines of the doctor in each case.
If the woman had a habit of walking before you get pregnant, the doctor probably will recommend that it continue. However, if she was a sedentary person, should start slowly, with walking quite light and, perhaps, only in the second half. The ideal is to always follow strictly the guidelines of the doctor.
It is important to always have a bottle of water to avoid dehydration. And also avoid walking during strong sunlight or when it is very hot. The ideal is to always wear light clothes and comfortable.
The Yoga, preferably combined with a cardiovascular exercise (such as walking), is a good way to keep fit during pregnancy. The practice helps to let the person more flexible, to tone the muscles and improve balance and movement. All this with little or almost no impact on the joints.
It is also very beneficial in that period because it works with breathing and relaxation techniques (which can be extremely useful for childbirth and then to deal with the demands of motherhood).
Like any other exercise, Yoga requires extra care during pregnancy and should be practised only if the doctor says it’s OK. It is important to attend classes with instructors who have experience and knowledge to work with pregnant women.
Only an obstetrician can also guide about the best of times to start Yoga and until time of pregnancy it can be practiced.
But remember: these are just a few examples of good exercises for pregnancy. The important thing is the woman choose something you like, count with professional supervision to perform the exercises and, of course, follow the guidelines passed by your doctor.
4 Exercises That Pregnant Women Can Do To Stay On The Move
Claudia points out that some stretching and stabilization exercises can be done at home to maintain active pregnant and ready for labor. With the pictures below, she exemplifies what can be done:
- Butterfly Stretch
Sitting on the floor (may be on a treadmill, for example), add the soles of the feet (“Butterfly”) and push your knees to the ground.
- Stretching Turtle
Keep your legs under the body and inflected stretch out in front with his arms outstretched.
“Stretching the back helps release the pressure and relieves the tension in the upper and lower spine region, assisting in the opening of the pelvis,” says Claudia.
- Exercise Supermom
According to Chavez, this exercise is great for strengthening the muscles of the lower back. “And also support posture muscles, such as the glutes, the deep pelvis and lower ABS to help stabilize and balance,” he says.
The physical educator’s tips to perform the exercise are:
When lifting the arm and/or leg, does not transfer the body weight to the support side.
Avoid lifting or drop your hips, keeping the alignment.
Try to see and feel the lower abdominal muscles wrapping and holding the baby.
- hip Lift Exercise Lying on the floor and legs inflected, extend your arms close to the body.Lift your hips as you can.Then the hip to its starting position.
The Importance Of Strengthening The Pelvic Muscles
Chavez explains that strengthening the pelvic floor should be a woman’s care before you even become pregnant, during pregnancy and postpartum. “That maintains all the muscles of the uterus, baby weight, and your weakness can cause urinary incontinence. The physiotherapist can assess and obstetric teaching exercises specific to that region, but the basic movement of contraction is similar to hold the pee, “he says.
Renata points out that the exercises for strengthening the pelvic muscles are important throughout pregnancy. “These can only be prescribed according to every pregnant woman by a professional of physical education”, he adds.
9 Questions And Answers About Exercises During Pregnancy
Below the professionals account for the main questions on the subject:
- Is dangerous to exercise in pregnancy?
Renata Tarevnic: It’s not dangerous since the obstetrician and she is pregnant this release by a professional of physical education.
- The pregnant woman can do weight training?
Renata Tarevnic: The pregnant woman can do weight training since it is geared individually for your gestational period.
- The pregnant woman can do race or should keep only a lighter walk?
Renata Tarevnic: Ideally, the walk because of lower impact.
- If you feel pain when you exercise, that pregnant women should do?
Claudia Heringer Henriques: If you feel any pain, the activity should be stopped and reported to the Professional (OB, personal) that goes with it. There are other signs indicating that it is time to stop: vaginal bleeding, headache, chest pain, muscle weakness.
- There is an exercise that is best for all pregnant women?
Claudia Heringer Henriques: It is recommended that pregnant women take a aerobic physical activity (walking, water aerobics, swimming, dancing) and an activity of resistance (weight training, pilates, Yoga). As each woman is unique and each pregnancy different from another, physical activity should be chosen to please mom and baby.
- The woman is not exercised before pregnancy can start at that stage?
Claudia Heringer Henriques: Can and should the gestation is clean. Studies point out several benefits to the mother’s health (and baby) who practices physical activity during pregnancy. Many women start taking care of yourself and practice exercise during pregnancy and follow good habits for life.
- The woman can keep the same type of exercise throughout pregnancy?
Claudia Heringer Henriques: With the changes of the body, weight gain, fatigue and some pain, the woman must listen to your body and follow a comfortable pace of physical activity. The trend is that the third trimester, the woman reduce the pace concentrating on arrival of the baby coming, with breathing exercises and preparation for childbirth.
- what exercises/activities are not recommended?
Claudia Heringer Henriques: Pregnant women should avoid high-impact activities and modalities that offer risk of falling (cycling free fights), but each case must be assessed individually by the physical educator, physiotherapist and obstetrician that accompany this woman.
- How do I know if the pregnant woman is overreacting in the exercises?
Claudia Heringer Henriques: The body is the thermometer, it will tell you when diminish or stop physical activity. On a hike, for example, the woman should be able to hold a conversation without getting out of breath.
Finally, remember: what is good for one person may not be so cool. There are no rules. The important thing is the woman, along with the guidance of your doctor, choose one or more activities that you enjoy and can be practiced during pregnancy, with accompaniment of a physical educator.
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