The Benefits of Exercise in Pregnancy

During pregnancy a number of physiological and emotional changes occur in the life of the woman’s body and evidence their physical changes.

With these changes, many things are still news causing doubts for the pregnant woman, and by excess care, choose to be almost absolute rest, during pregnancy for fear of harming the baby.

Contrary to popular belief, jogging can bring various mental and body improvements.

This gestational stage, the physical activity, if permitted by the gynecologist, are fully listed to benefit moms, body and baby.

Due to emotional changes during pregnancy, it is natural that the woman be more emotional and prone to stress, due to the hormonal changes, with the fact of physical exercises raise the production of endorphins-substance that gives sense of well-being.

However, the activities are indicated by having the pregnant woman stay more relaxed and find a way to put your hormones out, says OxfordAstronomy.com.

The physical exercise during pregnancy are great allies for a good pregnancy and, consequently, to agood delivery. That’s because these practices is promoted the muscle tone, endurance which helps the body to carry the extra weight, preparing you for the effort, even childbirth. However, the benefits go much further than imagined, as, for example:

 Help the Body Get Back Into Shape After Childbirth:

  • Decreases physical discomforts such as back pain, constipation, fatigue and swelling;
  • Help on self-esteem;
  • Regulates sleep;
  • Helps keep the mood;
  • Improves cardiopulmonary fitness, essential for proper assistance to the work of childbirth;
  • Among other benefits;

To achieve success with the physical activities it is important to be well carried out, along with the accompaniment of a professional.

However, activities can only be carried out if they are authorized by the gynaecologist responsible after the third month of pregnancy, since the first few months the propensity of miscarriages are larger.

In certain cases, some conditions unfortunately restrict the holding of the exercises, like for example:

  • Threat of miscarriage;
  • Risk of preterm labor;
  • Placenta low insertion;
  • Retinal detachment or placental hematoma;
  • Vaginal bleeding;
  • Problems in the lumbar spine or hip joints;
  • High blood pressure;
  • Preexisting conditions.

For the sedentary pregnant is interesting to begin light exercises with and without much effort, since the body is not used to the routine, added amendments constants that will suffer with the pregnancy.

On the other hand, the pregnant women who have already had their frequent practice of exercises, can stay as long as it’s always analyzed heart rate, not exceeding of 140 per minute, decreasing as the advances of the months.

Some experts such as OxfordAstronomy.com seek to divide the physical activities in three parts:

  1. Low- risk activities- indicated for pregnant women living as walking, cycling, yoga, swimming, aerobics.
  2. Medium risk activities- indicated for pregnant women with a good physical conditioning. The practices may have more than previous efforts, such as tennis, gymnastics, aerobics, weight training and more.
  3. Adverse activities– high impact workouts, sports physical contact and risk of traumas are not indicated for any pregnant woman because they can generate risks for the mother and the baby. Attention to inappropriate sports like basketball, football, volleyball, horseback riding and scuba diving.

It is important that the mother-to-be take care the efforts carried out on his body and know when you need to decrease the frequency or the stream. Her more than any gynecologist, must be connected on any symptoms on your health, such as dehydration and exhaustion.

Meet 5 More Activities Indicated in Pregnancy

Constant activity must be examined by an obstetrician separately according to each type of pregnancy and the woman’s life. However, some activities win highlights for their benefits, with the five most widely practiced and sought during pregnancy:

1. Aquatic Exercises 

Low water practices are most suitable. By itself cause benefits to breath and move with all the muscles in the body. For the pregnant woman the activity is seen above all as a moment of relaxation due to contact with water.

The pool helps to reduce the extra weight from the pregnancy and generates more security to mothers who do not suffer from injuries or falls. Activities such as swimming and/or water aerobics help in the reduction of swelling, back pain, strengthen the abdomen and muscle of perineum, which help the work of childbirth.

2. Pilates  

Currently many women, pregnant or not, seek the pilates for exercise, as it is a physical activity that combines flexibility, strength, body awareness, relaxation and breathing.

For the pregnant women in addition to these benefits, the exercises performed in pilates are based on moves made at the same time that constrict the abdomen and pelvic floor muscles-which tends to weaken during pregnancy.

Another advantage is that many exercises are carried out ‘four’ – using the four supports, both knees and both hands or elbows, a position that helps to relieve pressure on your back and the bowl, besides being great to help the baby moving in the right direction for time of delivery.

3. Yoga

Some people have difficulties in performing the yoga because of concentration should be, with this practice is indicated during pregnancy, because at that stage the woman tends to have more curiosity in their internal processes, since it is your baby who’s in there.

But in addition to concentration on mind and body, the yoga posture also helps, stretching and toning the muscles causing the future mother not restricted movements at the end of the pregnancy. The exercises also help in expanding the body flexibility, relax the joints and activate the circulation, increasing oxygenation of the body.

4. Bodybuilding

There are many questions about the implementation of weight training during pregnancy, but is released as long as there are limits and care.

Most exercises performed sitting should be made for security reasons, but that does not alter the quality of the practice.

The mode is excellent, because it is possible to work with moderate loads, without impacts, controlling the exercise, aimed at the well-being. The exercise strengthens and tones the muscles most affected bypregnancy, as the legs and back to improve posture and relieving the backaches caused by tilting the pelvis. Adding even the improvement of self-esteem, weight control, prevents the formation of varicose veins, increases cardio-respiratory endurance and muscular endurance.

5. Stretching

Stretching is a practice that can be done anywhere and at any time, provided that there is careful, however simple it may seem to the activity accomplished brings so many benefits like any other exercise, such as the relief of back pain, increases blood circulation, reducing the swelling of the legs and also taking more oxygen to the baby helping you grow healthier.

A stretching class also helps fight constipation and relieve the gases, which are common duringpregnancy.

However, it is extremely important that the exercises follow medical recommendations. Keep attention on heart rate and body temperature.

Do rest breaks in the middle of the series, it is recommended that in addition to maintaining hydration drinking enough water.

Small behavioral changes generate healthy habits which in this case does not involve only the body of the woman, but a good pregnancy and baby’s health.

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