Whether by phylogenetic instinct, by social convention or by their own desire, most women in the world go through the pregnancy process at some point in their lives, a beautiful but at the same time complex period. Avoiding harm to the unborn baby through immobility or using a sedentary lifestyle for lack of energy is very negative for health the mother’s physical and psychological.
That is why physical exercise during pregnancy becomes important, and it is common for questions to be added to this about the type of physical activity indicated according to the stage of gestation in which the pregnant woman is. Next we are going to show you some physical exercises suitable for pregnant women depending on the gestation trimester.
What exercises can be performed during pregnancy?
Pregnancy is a period of constant change: the body has to adapt to great hormonal and physical transformations, which sometimes translates into irascibility or moments of low mood. One of the possible solutions to remedy this and make the pregnant woman feel active and healthy is to exercise.
And at this point is when the question arises about what kind of activities can be carried out without compromising the development or health of the developing fetus for more http://www.vtight-gel.com/. Common sense is really important: doing high intensity activities, with the risk of falling or collision is extremely dangerous and is not indicated for women who are pregnant.
In addition, since pregnancy goes through multiple very different stages, the type of physical exercise will vary depending on the gestational moment in which the person is.
Next we are going to show you what type of physical activities are more indicated depending on the pregnancy trimester the woman goes through.
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During the first trimester of pregnancy, despite the fact that the body undergoes numerous changes internally, transformation externally is not so evident. The lifestyle to be followed must be healthy, with a balanced diet and a moderate rhythm, avoiding the consumption of alcohol and other drugs.
Regarding physical exercise, you can carry out practically the same activities that a person would do without being pregnant. However, contact sports or in environments where the temperature is very high should be avoided since the embryo could suffer irreversible damage.
Walking: it is one of the most recommended activities for pregnant women who do not want to lose shape. Walking briskly for about 40 minutes a day will allow you to burn the calories that the body does not need and keep the muscles strong in order to take on the physical changes and the weight gain that will happen in the coming months.
Dancing: in addition to being fun, it turns out to be a perfect exercise to promote the mobility of the whole body, avoiding that the joints are stunted by a sedentary lifestyle. Doing this activity with moderate intensity, but avoiding exercises that contain jumps or very sudden movements can bring great benefits for the pregnant woman.
Morning Exercise Routines: During the first trimester of pregnancy, we can perform gentle exercise morning routines that help us activate our bodies and reduce stress levels for the rest of the day. Here is a series of exercise routines for first-trimester pregnant women:
Exercises for the second trimester
In the second trimester of pregnancy, the body is in full swing. Both hormonal and physical changes and adaptation to the new, reduced mobility make pregnant women go through a period of significant change in which physical exercise can be very positive.
Between 3 and 6 months of pregnancy the body undergoes great changes such as a weight gain of between 0.5 kg and 1 kg per week. Being within this scale is normal, neither more nor less.
Remember that weight gain is necessary for pregnant people and physical exercise is not aimed at weight loss but to maintain shape and tone the muscles.
Pilates: Pilates is still indicated for this period of pregnancy; It contributes to the increased flexibility that translates into better mobility that will allow you to continue carrying out daily activities such as working or walking. It is important to avoid exercises that strengthen the abdomen, as well as squats and intense cardiovascular exercise.
Swimming: It is one of the sports with the most benefits for the body since it allows muscle tone, cardiovascular activity and improvement in joint function without the need to bear heavy weight loads given the reduced gravity in the water.
Arm exercises with light weights: As a future mother, carrying the baby in your arms will become part of the daily routine. To be prepared, we can perform exercise routines for pregnant women in which the arms are worked with light weights like the ones we can see below:
Activities for pregnant women indicated in the third trimester
When you reach the third trimester of pregnancy you enter the final stretch. Now the pregnant woman feels bloated, large, and low on energy. However, performing small exercises for pregnant women 6 months and older that require body movement will be vital to successfully go through the labor process.
At this point the pregnant woman has increased on average about 10 kilos of weight, and she still has a few more until the moment of the baby’s birth. It is normal for this to affect the ability to move and the ability to perform activities.
At this point the indicated exercise must have a slight intensity, avoiding impact or contact activities.
Kegel exercises: consist of muscular contraction of the pelvic area in order to strengthen and tone them so that the time of delivery is more bearable. One of these exercises, for example, consists of the voluntary retention of urine once urination has started, especially aimed at locating the pelvic muscles.
Spine and hip stretch: these types of stretches are highly recommended to avoid fluid retention and promote elasticity and mobility at the time of delivery, as well as to alleviate possible discomfort in the lumbar due to the weight load of the belly.
Yoga for pregnant women: there is probably no better way to prepare the body and mind for childbirth than the daily practice of yoga. These exercises teach us to connect directly with our own bodies and with the baby that is developing within us. In addition, childbirth requires a lot of strength, endurance, and concentration, something that we can enter with yoga for pregnant women.