Physical exercise in pregnancy

Physical exercise in pregnancy or physical conditioning, as I like to call it, is very beneficial for pregnant women, as long as it is not contraindicated for any medical reason, remember that being in a state It is not a disease. It is necessary to el prepare the training of the pregnant woman with

Physical exercise in pregnancy or physical conditioning, as I like to call it, is very beneficial for pregnant women, as long as it is not contraindicated for any medical reason, remember that being in a state It is not a disease.

It is necessary to el prepare the training of the pregnant woman with common sense and always according to her state of health, month of gestation in which she is and evolution of her pregnancy. A pregnant woman should move, prepare and maintain herself whenever possible. What are the benefits of exercise in pregnancy?

A good physical, psychic and emotional state will provide the pregnant woman with the tools to enjoy a good pregnancy, a delivery with fewer risks and a quick recovery. The improvement of the cardiovascular condition avoids the excess of weight, gives more resistance to the effort,

is optimal to confront the childbirth and can become a coadjuvant of the treatment of gestational diabetes. Other benefits that we can obtain through physical conditioning are better sleep, reduced stress, decreased swelling of the legs, pain due to structural changes and increased self-esteem. Physical conditioning in pregnancy

Physical conditioning for pregnant women should be understood as the

practice of any discipline that can provide a benefit to the pregnant woman , provided that it is personalized and controlled periodically by her doctor and trainer, and that she has Tells about previous experience, body self-awareness, movement arcs and future mom's preferences. Obviously, all those physical exercises that require contact, high physical effort and impact (jumps, runs) are excluded.They enter the group of discilplinas or optimal exercises: the Pilates method, yoga, belly dancing, stretching of muscular chains, aquatic exercises, swimming, controlled toning exercises, some exercises of low impact aerobic work ( walking, cycling), breathing and relaxation exercises.

Contraindications of physical exercise in pregnancy

The state of health of the woman in pregnancy is decisive when it comes to physical exercise. A prior medical consultation is necessary before starting. In any case, the doctor should advise the woman what should be the most appropriate exercise in each case. Some health complications such as high blood pressure, placenta previa, vaginal bleeding, multiple pregnancy, the risk of premature birth and the appearance of discomfort during exercise are sufficient reasons not to perform any exercise.

Recommendations for pregnant sports

- Important to be regular

, that is, not to practice exercise in a timely manner but to do it regularly and progressively, from less to more.- Minimum twice a week
, being ideal to do short and varied sessions of 20-30 minutes each day. The time is increased if it is a person who already practiced before regular exercise and maintains a good physical condition. El - The previous warm-up, the relaxation and stretching exercises at the end, prepare you for the effort and prevent injuries.
- Clothing and footwearmust be adapted to the exercise that is to be carried out.
- Adequate fluid intake before, during and after. A good diet rich in minerals, especially iron, calcium and with the optimal caloric intake.
- Avoid exhaustion, fatigue is normal and efforts without breathing (valsalva) because they reduce oxygen to the baby. Ir - Being accompanied
is better than doing it alone. It is more fun and have a lower incidence of abandonment.
Marián Zamora SaboritPhysiotherapist. Pilates Technician

Psychomotorist in Early Childhood Education

Blog by Marián Zamora