The best exercises to be practiced in pregnancy are walking or stretching, for example, as they help to reduce stress, combat anxiety and increase self-esteem. However, the practice of exercises in pregnancy should only be done under medical guidance, because in some cases they are discouraged, as happens in case of placental detachment and at risk pregnancy.
The exercises can be started at any stage of pregnancy and can be performed until the end of pregnancy, being useful to facilitate normal labor and return to ideal weight after delivery.
Women who had a more sedentary lifestyle should prefer lighter exercises, and preferably in water. Already, those who were used to exercising should slow down so as not to harm the baby.
Great examples of exercises to practice in pregnancy are:
Ideal for women who were sedentary before becoming pregnant. Light and elastic clothing and a well-damping shoe should be worn to prevent injury and drink plenty of water so as not to become dehydrated. You can walk 3 to 5 times a week at times when the sun is not too strong.
2. Light race
Indicated for those who already practiced exercises before becoming pregnant. It can be performed during the 9 months of pregnancy, 3 times a week, for 30 minutes, but always with low intensity, always respecting your own rhythm.
Improves breathing, heart rate, lengthens and strengthens muscles and is great for posture. It can be practiced 2 or 3 times a week.
It is indicated even for women who were sedentary before becoming pregnant and can be performed during 9 months of gestation. It reduces foot and back pain, as well as swelling of the legs. It can be performed 2 to 4 times a week.
5. Stationary bike
It can be performed during the first 2 trimesters pregnancy, from 3 to 5 days a week. Attention should be taken to heart rate, not letting it exceed 140 bpm and observe if sweating is excessive. The size of the belly at the end of pregnancy may hinder the performance of this activity.
These can be performed daily until birth, and are sedentary as well as experienced. It can start with lighter stretching, and as the woman develops elasticity, increasing the difficulty of stretching.
To ensure safe physical activity it is important to have the guidance and follow-up of a qualified Physical Education professional and the authorization of the doctor who is performing prenatal care. If the pregnant woman notices any unpleasant symptoms such as abdominal pain, discharge or blood loss through the vagina, while performing the exercise or a few hours after class should seek medical help.
7. Light bodybuilding
Pregnant women who already did bodybuilding before becoming pregnant and who had good physical conditioning, can do bodybuilding exercises, however, the intensity of the exercises should be reduced, reducing weights by at least half, to avoid overloading the spine, knees, ankles and pelvic floor.
Exercises not recommended in pregnancy
High-impact exercises should not be performed in pregnancy because they can cause pain or even harm the baby. Some examples of exercises contraindicated in pregnancy are:
- Abdominal exercises;
- At high altitudes;
- Involving fights such as jiu-jitsu or jumping, such as jump lessons;
- Ball games such as football, volleyball or basketball;
- Strenuent race;
- Bicycle, in the last months of pregnancy;
- Heavy bodybuilding.
The practice of exercises is also discouraged when the woman has to rest, under medical guidance and when she has placental detachment. In case of doubt, contact the obstetrician.