The best exercises to be practiced during pregnancy are walking or stretching, for example, because they help to reduce stress, fight anxiety and increase self-esteem. However, exercise in pregnancy should only be done under medical supervision, because in some cases they are advised against, such as in the case of placental abruption and at risk of pregnancy.
The exercises can be started at any stage of pregnancy and can be performed until the end of pregnancy and are useful to facilitate normal labor and return to ideal postpartum weight. However, those who were sedentary should prefer lighter exercise, and preferably in water. Those who were already accustomed to exercise should slow down in order not to harm the baby.
Great examples of exercises to practice in pregnancy are:
1. Hiking
Ideal for women who were sedentary before becoming pregnant. You should wear lightweight, elastic clothing and good cushioned sneakers to prevent injury and drink plenty of water so you do not get dehydrated. You can walk 3 to 5 times a week at times when the sun is not too strong. See a great workout for pregnant women.
2. Light Run
Indicated for those who already practiced exercises before becoming pregnant. It can be performed during 9 months of pregnancy, 3 times a week for 30 minutes, but always with low intensity, always respecting your own rhythm.
3. Pilates
It improves breathing, heart rate, lengthens and strengthens muscles and is great for posture. It can be practiced 2 or 3 times a week. See: 6 Pilates exercises for pregnant women.
4. Hydrogeology
It is indicated even for women who were sedentary before becoming pregnant and can be performed during the 9 months of gestation. It reduces the pains in the feet and the back of the back, as well as the swelling of the legs. It can be done 2 to 4 times a week.
5. Exercise Bike
It can be performed during the first 2 pregnancy trimesters, from 3 to 5 days a week. Care should be taken with regard to heart rate, not to exceed 140 bpm and to observe if sweating is excessive. The size of the belly at the end of gestation may make it difficult to perform this activity.
6. Stretching
These can be performed daily until birth, by sedentary as well as experienced. You can start with lighter stretches, and as the woman develops elasticity, increase the difficulty of stretching. See: Stretching exercises in pregnancy.
To ensure a safe physical activity, it is important to have the guidance and follow-up of a qualified Physical Education professional and the authorization of the doctor who is performing the prenatal care. If the pregnant woman experiences any unpleasant symptoms such as abdominal pain, discharge or blood loss through the vagina, while performing the exercise or a few hours after class, seek medical help.
7. Lightweight bodybuilding
Pregnant women who already had bodybuilding prior to pregnancy and had good physical conditioning can do weight training exercises, however, the intensity of exercise should be reduced, reducing weights by at least half to avoid overloading the spine, knees, ankles and pelvic floor.
Exercises Not Recommended In Pregnancy
High impact exercises should not be performed during pregnancy because they can cause pain or even harm the baby. Some examples of contraindicated exercise in pregnancy are:
- Abdominal exercises;
- At high altitudes;
- That involve fights like jiu jitsu or jumps, such as jump lessons;
- Ball games such as football, volleyball or basketball;
- Strenuous running;
- Bicycle in the last months of gestation;
- Heavy bodybuilding.
Exercise is also discouraged when the woman has to rest, under medical supervision and when she has placental abruption. In case of doubt one should contact the obstetrician. See when to stop physical activity during pregnancy.
Exercises help maintain proper weight during pregnancy. Enter here your data to know if you are gaining weight or if you need to exercise more:
Attention: This calculator is not suitable for multiple pregnancies.
See also how to maintain proper weight in this video:
See too:
- How many pounds can I put on pregnancy?
5 good reasons to exercise in pregnancy
