The fact of being pregnant should not become an excuse for not performing any physical activity, although it is true that we must avoid certain sports that can put in some way at risk the good course of gestation.
- The best sports for pregnant women
- There are many benefits to physical exercise during pregnancy, some of which are:
- Improves cardiovascular fitness
- Improves muscle condition
- Promotes postural correction
- Avoid excessive weight gain
- Provides pregnant women with improved overall fitness
- Improvement in blood pressure
- Protects against gestational diabetes
- Shortens postpartum hospitalization time
- Reduces the number of cesareans
During the first trimester, women who perform regular physical exercise are often able to continue their practice but with slight modifications, spacing training sessions and avoiding injuries. However, in sedentary or occasional women, gestation is not the best time to encourage sports practices.
Activities that develop qualities such as flexibility, relaxation, muscular strength and breathing exercises will be sought in the second and third trimesters. It is advisable not to practice swimming in the last six weeks because of the risk of infection.
Exercise does not affect the fetus, since in general it has been observed that it tolerates well the maternal exercise. However, a lower blood flow at the uterine level may decrease the oxygen in the fetus during or immediately after a short duration and maximum intensity exercise, ie during anaerobic exercise, it is for this reason that exercise Of choice, will be those of aerobic type, low intensity and long duration.
Any specialist in Gynecology and Obstetrics or professional of Physical Activity and Sport, advise a series of performance guidelines so that the performance of physical exercise does not at any time pose a risk to the pregnancy.
- Stretching and warming up of joints and muscles should be adequate (5-10 min) before each workout.
- Cooling or stretching after the session, progressively decrease the speed of exercise and / or intensity (5-10 min).
- It is recommended that aerobic exercise programs performed at moderate intensity should not exceed 70% of the pregnant woman’s maximum oxygen volume, maintaining heart rates below 140 beats per minute (70% of her maximum theoretical heart rate).
- Exercise should be performed on a regular basis (3-4 sessions of 20-30 minutes per week) and not intermittently or discontinuously. The amount of activity can be maintained during the second trimester, with a decrease to minimal activity from week 30 to 32.
- If you exercise intensely, do not prolong for more than 15 minutes or practice in hot and humid weather.
- Avoid: balancing exercises, with risk of falls or abdominal trauma in the third trimester, static position for prolonged periods and sudden changes of position due to the risk of dizziness and falls.
- The doctor should be advised if any abnormalities such as pain, difficulty breathing, dizziness, headache or nausea occur.
- Body temperature should not exceed 38 ° C.
The recommended sports to practice during pregnancy are:
- Walking: at a pace of 20-30 minutes per kilometer are good for before, during and after pregnancy.
- Stretching: Ideal for improving flexibility, toning muscles and improving balance and circulation.
- Pilates: The Pilates method strengthens and tones muscles with gentle movement.
The not recommended sports to practice during pregnancy are:
- Contact sports.
- Sports that can cause falls.
- Sports that involve a lot of effort.
- Adventure sports.
- Sports that cannot be practiced for extra weight.
I hope this article has helped you to clarify some of the doubts that come up about which sports to practice during pregnancy.