The pregnancy Pregnancy can be classified as one of the most special and unforgettable moments in the life of every woman. During this stage, the female body experiences numerous physical and metabolic changes that can surprise many future mothers. These changes are essential to provide an adequate environment for the growth and development of the baby, but they also require the mother to adapt to new circumstances, both physically and emotionally.
Apart from being a life-giving stage, pregnancy is also a period in which the mother's body works hard to meet the demands of her new condition. Next, We will explore how exercise during pregnancy can significantly improve not only the physical health of the mother, but also that of the baby..
Importance of exercise during pregnancy
It is common to think that rest is the best way to take care of pregnancy, but recent studies have shown that moderate physical activity is, in most cases, much more beneficial not only for the mother, but also for the fetus. For example, research conducted by the Universidad del Valle and the María Cano University Foundation reveals that pregnant women that are making Aerobic exercise They have a lower risk of suffering from complications such as preeclampsia, hypertension or gestational diabetes.
El physical exercise It not only improves the cardiovascular and muscular performance of pregnant women, but also their vascular metabolism, which is crucial to avoid these complications. In addition, regular physical activity helps control weight gain, promotes better mental health, and allows for better intestinal transit, which can help combat constipation, a common discomfort during pregnancy.
Benefits of exercise for mother and fetus
Moderate exercise during pregnancy has countless benefits for the mother-to-be. Some of the most notable are:
- Reducing lower back pain: Pregnancy tends to put strain on the lower back due to weight gain, causing pain in more than 67% of pregnant women. Exercise strengthens the back muscles and improves posture.
- Improves circulation: As pregnancy progresses and blood volume increases, varicose veins and cramps may appear. Physical activity promotes blood circulation, which reduces these discomforts.
- Weight and blood sugar control: Exercising helps control weight gain during pregnancy, and can significantly reduce the risk of developing gestational diabetesEven in women who already suffer from this condition, exercise can improve blood glucose levels.
As for the baby, exercise has been shown to facilitate a better psychomotor development, better viability of the placenta and an increase in amniotic fluid levels, promoting an ideal environment for its development.
What are the best exercises during pregnancy?
Not all exercises are suitable during pregnancy, and it is advisable to adapt them to the individual needs and conditions of each woman. While any type of moderate exercise should always be approved in advance by the doctor or health professional, the following types of exercise are generally safe and highly recommended:
- Walk: It is the simplest and safest physical activity, particularly appropriate for women who were not used to exercising before pregnancy.
- Swimming and water exercises: They offer relief to muscles and joints by reducing the impact on them and provide a feeling of lightness when being in the water.
- Prenatal Yoga: It relieves stress, improves posture and flexibility, and helps prepare the body for childbirth through breathing and relaxation techniques.
- Prenatal Pilates: A gentle exercise that focuses on strengthening the pelvic floor and abdominal muscles, which is crucial during pregnancy and childbirth.
Precautions when exercising during pregnancy
Before starting any exercise routine, it is always vital to consult with a doctor, especially if your pregnancy presents any complications. Here are some key recommendations when it comes to physical activity:
- Avoid high-risk activities: Contact sports, skiing, horseback riding and other activities that increase the risk of falls should be avoided throughout pregnancy. The risk of injury is higher and could affect both mother and baby.
- Hydration and clothing: Stay well hydrated before, during and after exercise. Choose light, comfortable clothing that helps dissipate heat.
- Avoid strenuous exercise: If you feel dizzy, nauseous, short of breath or in pain during physical activity, you should stop immediately. Listening to your body is key to not exceeding your limits.
Some warning signs include vaginal bleeding, leakage of amniotic fluid, or severe abdominal pain. If you experience any of these symptoms, consult your doctor immediately. It is important to keep in mind that from the 16th week of pregnancy, exercising on your back is not recommended, as this position can reduce blood flow to the fetus.
Exercise and childbirth
Exercising during pregnancy not only benefits the mother and baby during gestation, but also plays an essential role at the time of giving birth. Strengthening the pelvic floor and improving cardiovascular fitness can facilitate the birthing process. Women who exercise regularly during pregnancy tend to have faster births, with less need for medical interventions such as cesarean sections or the use of forceps.
In addition, exercises that strengthen the abdominal muscles can help control contractions during labor, decreasing the perception of pain and facilitating the expulsion of the baby. In addition, the woman experiences a faster recovery, since her body is in better physical shape after having exercised regularly.
In short, the combination of moderate exercise, a balanced diet and adequate medical follow-up during pregnancy not only helps to improve the physical condition of the mother, but also results in a more satisfactory delivery and a faster and more effective recovery for both.