Exercise During Pregnancy

The Baby Life, Tissue And Cell Bank 100% Portuguese, Advises Low-Risk Pregnant Women Practicing Physical Exercise, While If You Find Hope

Pregnancy should not be understood as a State of endless limitations and women who have low-risk pregnancies should be encouraged to initiate or to continue to engage in physical activities, since this practice is part of a healthy lifestyle, which is beneficial for both the mother-to-be, as for the baby that this carries.

However, we must bear in mind that every woman is a case and which for that reason must advise first with the your obstetrician, and those who have never practiced a physical activity prior to pregnancy must wait for 12 weeks and then start some sports.Already the “athletes” more regular, in the period prior to the pregnancy may continue to practice physical activity in the first quarter with the appropriate changes, and accompanied by a trained operative.

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The Baby knows that Life is not easy to gain motivation to practice with pregnant shoes, much less to create a routine, and that the condition of pregnant can be a good excuse to spend more time on the couch. Was thinking on that premise that the tissue and cell bank 100% Portuguese added a set of benefits and recommendations that will convince women to do away with the sedentary habits. After all, the well-being of the woman and the baby is above all.

Benefits Of Exercise During Pregnancy:

Improving the overall physical condition;
Better cardiovascular hemodynamics adaptation to the new situation;
Prevention of gestational diabetes and the appearance of varicose veins;
A smaller increase in body weight and fatness;
Promotion of a correct posture during pregnancy and, consequently, the prevention of backache;

Improvement of self-image and self-confidence and a quick postpartum recovery.

Main Recommendations:

Avoid positions in dorsal decubitus (lying on your back after the first trimester). This position is associated with a decrease in the blood supply to the fetus;

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Avoid long periods of standing motionless;

Reinforce hydration and healthy eating;

Don’t practice physical activities that involve impact, risk of falling, diving or other activities that may offer trauma risk for the pregnant woman and the baby;

Avoid competitive activities.

It is also important to note the signs of alarm to which women who are expecting a child must be attentive while exercising.

The Baby Life, Tissue And Cell Bank 100% Portuguese, Advises Low-Risk Pregnant Women Practicing Physical Exercise, While If You Find Hope

Immediately Cease The Activity And Consult A Physician:

Signs of fluid or vaginal blood loss;

Sudden swelling of ankles, hands and face (edema);

Thrombophlebitis (swelling, pain and redness in the legs);

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Momentary losses or disturbances of vision, severe persistent headaches or dizziness;

Increased FC or persistent BP after exercise;

Excessive fatigue, palpitations or chest pain;

Persistent contractions (+ 6 to 8 per hour) that may be related to early labour;

Insufficient weight gain (less than 1 kg per month during the 2nd and 3rd quarters);

Abdominal pain without apparent cause;

Loss Of Amniotic Fluid.

The practice of physical exercise by pregnant women is very encouraged today by various health professionals, such as doctors and teachers of physical education. So, the Baby Life recommends that all future moms understand if is there any contraindication to the way of doing sports, or follow this advice and good exercises.

Source: American College of Obstetricians and Gynecologists (ACOG), (ACSM, 2000, 2001) and Tatiana Dominguez, an expert on Exercise during pregnancy and post partum.

7 Exercises for Pregnant Women

Some simple exercises for pregnant women to keep active and healthy through the nine months of pregnancy. It is general knowledge that the exercises for pregnant women have many benefits, from the stage of pregnancy to support the weight the more, the facilitation of labor and recovery of the same. However, it is important to know what are the contra-indications to the practice of physical exercise in pregnancy and what are the guidelines to follow, so as to take advantage of its benefits.

If you are pregnant, it is important that you do some specific exercises to help maintain your fitness, strengthen muscles, improve flexibility, blood circulation and your well-being. If before pregnancy was not a physical exercise, also is not now what will become an athlete, but a few minutes per day and these seven simple exercises that we have parra show, are enough to keep you active and healthy.

1. ABDOMINAL MUSCLES AND DORSAL

  1. Knees, with the hands resting on the floor in front of the shoulders, lift the left knee, take it in the direction of the elbow, and then extend the leg behind, without touching the knee on the floor;
  2. Do the movements slowly, counting to five;
  3. Repeat ten times with each leg.

2. MUSCLES PARALLEL TO THE SPINE

  1. Put yourself standing with legs slightly apart and hands on hip;
  2. Keeping your back straight, lean slowly to the front and lower it as far as you can;
  3. Repeat the exercise ten times.

3. MUSCLES OF THE BACK, ABDOMEN AND HIPS

  1. Put yourself on hands and knees with a straight back and rock it back and forth five times;
  2. Return to starting position and arch your back as you can, as a cat assanhado, forming a sort of “C”
  3. Repeat ten times.

4. MUSCLES BACK AND POSTURE

  1. Standing, place your back to a wall and away from the foot of the same about 30 cm;
  2. Push the lower back, the lumbar region, against the wall, count to ten and return to starting position;
  3. Repeat ten times this exercise for pregnant.

5. MUSCLES OF THE LUMBAR AREA, THIGHS AND PERINEUM

  1. With your knees on the floor, slightly apart, the hands resting on the floor under the shoulders, retract the trunk slowly, bringing the head in towards the knees and keeping the spleens stretched;
  2. Remain in the pose, count to five and then go back to the beginning;
  3. Repeat five times.

6. MUSCLES DORSAL, AND ABDOMINAL

  1. Sit on the floor with your knees states, and the legs a little flexing. The feet should be together and flat on the floor;
  2. With your arms straight and the hands interlaced to the front, rotate the torso to one side then the other and touch with the hands on the floor;
  3. Repeat this exercise for the pregnant five times for each side.

7. MUSCLES OF THE BACK

  1. Sit with your legs crossed. Support with the right hand on the ground and slowly turn the torso to that side.
  2. Repeat ten times.
  3. Switch the position of the hands and repeat ten times this exercise for pregnant.

EXERCISES FOR PREGNANT WOMEN: INDICATIONS

The experts seem not to have doubts. Pregnant women can and should do exercise and are many advantages, both for themselves and for the baby.

There are several studies in pregnant women that can attest to the benefits of exercise in pregnancy but there have to be some care, in particular the physical preparation of the woman before getting pregnant. This will, obviously, affect the type of exercises and the load of the exercises that the pregnant woman can or cannot do. In addition, pregnancy brings many changes to the body of the woman, and that will obviously affect the practice of exercise. For those who have never practiced physical exercise and leads a sedentary lifestyle, this will not be the best time to prepare for a marathon or start training for a competition.

But, for these women, the regular practice of exercises of low intensity has many benefits and is widely recommended by the specialists of gynecology/obstetrics. For example, the American College of Obtetrics and Gynecology recommends a daily walk of half an hour.

For women who already prior to pregnancy practiced regular physical exercise and have a better physical preparation, it is recommended that you maintain regular practice, but with moderation and provided that this does not result in any risk to the fetus.

THERE IS SOME RISK TO THE FETUS?

In a normal pregnancy, low-risk, the practice of physical exercise does not increase the risk of miscarriage. However, the ideal is that pregnant women counsel from your doctor to know if there are or not, depending on your case, contraindications to the practice of sport during pregnancy.

In the case of the “mums” more sedentary, they should also inform themselves about the most appropriate time to start exercising regularly. In these cases, the experts say that you should only start training from 12 weeks of gestation.
Anyway, each case is a case and for the same reason – we insist that the ideal is to talk with your doctor to know what is or is not advisable for yourself and seek support from a trained professional to keep track of your workouts.

THE BENEFITS OF EXERCISES FOR PREGNANT WOMEN

Are several:

  1. Contribute to the improvement of the physical condition global of a pregnant woman;
  2. Allow you to control the weight gain and adiposity during pregnancy;
  3. Contribute to the promotion of a correct posture during pregnancy and, consequently, helps to prevent lower back pain;
  4. Prevent the gestational diabetes and the appearance of varicose veins;
  5. Decrease the time of labor;
  6. Improve the quality of sleep;
  7. Decrease the stress and anxiety states.
  8. Contribute to a better adaptation of the cardiovascular to the new situation hemodynamics;
  9. Reduce the risk of suffering from hypertension;
  10. Decrease back pain, edema and constipation;
  11. Decrease recovery time post-partum.

EXERCISES FOR PREGNANT WOMEN: RECOMMENDATIONS OF TRAINING

During pregnancy we advise workouts low-impact. A good bet are the training of muscle endurance that will help strengthen the lumbar area (the back), the buttocks, the legs and the trunk. It is important that these training sessions help to maintain a correct posture during pregnancy.

You should avoid training high impact, risk of falling, activity, competitive or other sporting activities that may present a risk of trauma to the pregnant woman and the baby.

Another indication is to prevent the positions of supine (lying on your back after the first trimester), as this position can cause dizziness and nausea and is associated with a decrease in the contribution of blood to the fetus.

During pregnancy you should also avoid exercises of twists and rotations of the trunk. Must reinforce hydration and to eat a healthy diet.

BE ALERT TO THE SIGNS OF ALARM!

In these cases, you must stop immediately with the exercise and seek medical advice.

  • Loss of fluid or blood vaginal
  • Sudden swelling of ankles, hands and face
  • Thrombophlebitis – swelling, pain and redness in the legs
  • Loss of amniotic fluid
  • Excessive fatigue
  • Palpitations or pain in the chest
  • Loss of momentary or disturbances of vision
  • Severe headaches or persistent dizziness
  • Abdominal pain without apparent cause

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