Ginecobstetra clarifies the myths that have around exercising in a pregnant state
And as explained by Dr. Jennifer Aguayo, specializing in gynecology and related to Kaiser Permanente Los Angeles, exercise during pregnancy "can help the future mother to maintain muscle strength, avoid excessive weight gain, decrease the risk of certain complications related to pregnancy (such as gestational diabetes, preeclampsia and caesarean section) and get rid of remaining unwanted extra pounds after the birth of the baby.
In addition, it can reduce the effects of some of the common discomforts of pregnancy, such as back pain and fatigue, and help develop the resistance needed for labor and delivery.
"During pregnancy, the muscles of the lower abdomen and back, as well as those located around the birth canal, suffer great stress and moderate exercise helps to reduce the pain that occurs in these areas, as well as the constipation that is common in the pregnant woman. It can also improve circulation and prevent or minimize swelling and prepare the body for delivery, "says the expert.
Improving energy and mood are other obvious benefits of exercise in pregnant women.
Who can or can not exercise
Women who were physically active before becoming pregnant can usually follow their exercise routine, although perhaps not with the same level of intensity depending on the recommendations given by their obstetricians about what they can or can not do at each stage of pregnancy, if they present complications and do not feel uncomfortable when exercising.
While those who do not usually exercise, your health professional will advise you to follow a moderate exercise program, not to present any complications.
The degree of intensity according to the quarter
Before continuing with the exercise routine or starting to help the gestational state, Dr. Aguayo says it is important to consult with the obstetrician beforehand.
"During the first trimester, pregnant women can continue with their exercise routine as long as they have a normal pregnancy. During the second and third trimesters, most will have to vary their routine a bit, "says the obstetrician and offers some tips for a safe workout.
To prevent body exhaustion and overheating
- Stay in the shade as long as possible when exercising outdoors.
- Avoid physical exercise between 10 am to 4 pm when the sun is strongest.
- Do not overdo any of the physical activities that are done.
- Listen to the body's messages and rest when he says he is tired.
- Avoid dehydration by taking enough water before, during and after exercise.
- Eat well to prevent sugar from going down when you are exercising.
- Avoid overheating the body.
- Exercise indoors, preferably in an air-conditioned space.
- Avoid high-risk sports and contact, as well as any activity where there is a risk of falling or receiving a blow to the abdomen.
- Wear breathable clothing, which is comfortable and made of natural fabrics to prevent overheating.
- Apply cloths moistened with cold water on the neck or forehead to help lower body temperature and reduce sweating.
To deal with the swelling
- Avoid sitting or standing for long periods of time.
- Raise the legs above the level of the heart, using 2 or 3 pillows or the back of the sofa cushion.
- Wear comfortable shoes, avoid high heels if possible and do not wear tight clothing.
- Reduce sodium (salt) in the diet and do not add extra salt to meals.
- Do not bathe with very hot water and soak swollen feet in a bucket with water and Epsom salts, as well as apply cold compresses on the areas.
- Swim. "Taking a few turns around the pool helps increase circulation and at the same time reduce the pressure on the feet," explains Dr. Aguayo.
Recommended exercises
Dr. Jennifer Aguayo listed below some of the most recommended exercises for pregnant women:
Walking.- It is a safe and easy exercise for most women from the moment they discover they are pregnant until the last weeks.
Swimming and aerobics in the water.- Both activities are not aggressive for the joints and provide a feeling of lightness, something especially welcome in the last months of pregnancy.
Stretching and yoga.- Stretching helps relieve back pain and maintain flexibility, while yoga can help you cope better with daily stress.
Low impact dance and aerobics.- "Moving to the rhythm of music is fun and promotes exercise. But the pregnant woman must be careful when making movements that require balance, jumping, kicking and bouncing, "emphasizes Dr. Aguayo.
The effects of heat on the pregnant woman
The body temperature of pregnant women increases naturally during pregnancy due to metabolic changes that occur as a result of hormonal changes.
That is why they may be more susceptible to heat illnesses, such as dehydration, exhaustion and heat stroke. And to prevent these conditions you should drink enough water daily.
"[Pregnant women] are also more susceptible to swelling or edema during the summer. The heat can cause temporary dilation of the blood vessels, but the overheated body can have problems bringing all the blood from the extremities back to the heart, due to the increase in blood volume that occurs in pregnancy and the pressure that the uterus or the matrix puts on the veins in these extremities, "says Dr. Jennifer Aguayo.
It is estimated that 75% of pregnant women develop edema in pregnancy.
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