What exercises to do during pregnancy?
Pregnancy exercises are beneficial for health. Numerous studies suggest that it could reduce the risk of developing gestational diabetes and preeclampsia. In addition, obstetricians and gynecologists recommend doing 20 to 30 minutes of moderate physical activity at least three times a week. Here you will find which are the most recommended exercises, which are not and what food is better for you.
The exercises can begin at any stage of pregnancy and can be performed almost until the end of pregnancy, being useful to facilitate normal labor and return to the ideal weight after delivery.
1.Going for a Walk
It is one of the best exercises for pregnant women. It helps improve circulation, tone muscles, control weight gain and stay more active.
• You should start for 20 minutes at a brisk pace 2 to 3 times per week.
• Ideally, start with soft routines and gradually increase the pace.
It is ideal because it works the muscles of the legs and arms. It reduces swelling and allows you to feel more agile despite your weight gain. Being in the water relieves joint pain, reduces pain in the lower back and, finally, relaxes the back muscles.
3. Exercises with very lightweights
Taking the necessary precautions and making the movements slow and controlled, it is a very good way to tone and strengthen the muscles. Exercising with lightweight is not harmful. Although it is recommended that you consult with your doctor before starting this type of training.
Generally, during pregnancy, little weight is used and more repetitions are performed. That way, it is less dangerous. As your belly grows, you may not be able to do some exercises. So do what you can, but without forcing the body.
4. Do Yoga and stretching
Stretching exercises are highly recommended for back and joint pain in pregnant women. It is important to reduce stress. In addition, it helps eliminate the feeling of fatigue. This discipline also helps you improve breathing, so that it will favor relaxation.
It can be outdoors or on a stationary bike. Cycling provides numerous benefits, such as reducing stress, toning the legs and controlling weight gain. It is recommended until the fifth or sixth month of pregnancy. You should ride a bike at a moderate pace. Physical activity exercises the heart and prevents cardiovascular problems.
Strengthens the abdomen and back, in addition to the pelvic floor muscles. It is important that you find a good instructor specialized in Pilates for pregnant women. The exercises work your balance and help the baby to position itself correctly for the time of delivery. It also improves muscle strength, flexibility, and posture.
What exercises should you avoid during pregnancy?
Avoid high-risk sports, such as diving, and activities during which you could fall and get hurt, such as horse riding, downhill skiing, snowboarding, and water skiing, these are not advisable during pregnancy. Sports that involve violence or blows such as martial arts or boxing are with a lot of reason not recommended in your state.
You should know that after your first trimester you should avoid doing abdominal exercises or other exercises where you are lying on your back, as these could cause dizziness and reduce blood flow to the uterus. Therefore, one of the sports prohibited in pregnancy is CrossFit as it includes abdominal sessions and other series that you should forget until the baby is born.
Finally, another exercise that you should avoid during pregnancy are those that include carrying heavy weights or vests and others that require you to stand for a long time without moving, these could also reduce the amount of blood that reaches the uterus.
What foods are good to eat during pregnancy?
- Bread, pasta, oatmeal, rye, rice, wheat, tortillas, etc. Prioritize the consumption of integral products. These will be the most indicated to favor intestinal transit.
- Fresh fruit, canned, frozen, dehydrated or in natural juice without sugar.
- Fresh, canned, frozen or dehydrated vegetables, both raw and cooked, and both solid and in the form of juice or puree.
- Meat, poultry, fish and seafood, legumes, eggs, soy derivatives, nuts, and seeds.
- Milk and derivatives such as cheese, yogurt or ice cream. Only if pasteurized.
And finally, avoid tobacco, alcohol, buns, fried foods, sugary products. And if you have to drink tea, coffee or energy drinks do so in moderation.