Need help exercise during pregnancy?
As physical exercise promotes muscle tone, strength and endurance, can help carry the weight gain during pregnancy, prepare for the tough task of delivery, and facilitate the recovery of your figure when the baby is born. Unfortunately, there is evidence that regular exercise shortens the duration of labor. The activity during your pregnancy can reduce the physical discomfort of the back, constipation, fatigue and swelling of the legs. See our list of advantages.
Is there a case that should not exercise?
Sometimes, physical exercise during pregnancy is completely contraindicated to protect the health of the mother, baby or both. Check with your doctor or midwife before starting or continuing any exercise. See our list of contraindications.
I exercise every day. Can I maintain this level during pregnancy?
If you are healthy, you're in shape and you find yourself doing it, continue with it, but listen well to the messages you will send your body. According to the American magazine of the Association of Obstetrics and Gynecology, women who exercised before pregnancy may continue to do so without jeopardizing the health or development of your baby. Researchers at the University of Oslo, Norway, studied 42 women who exercised six times a week, some at a high level and others at a medium level. When they compared the length of confinement, weight gain and weight of the baby, found no differences between the two groups of women.
What kind of exercise is best for a pregnant woman?
Walking, running smoothly, yoga, gymnastics, dance, swimming, stationary cycling and skiing exercises are considered safe for pregnancy as long as you do not overdo it. Towards the end of gestation, swimming is probably the most pleasant feeling of weightlessness that provides the water.
If I have never exercised before, do I have to take any precautions now?
Whenever you have clearance from your doctor or midwife, you can gradually begin to practice a gentle exercise to reach a moderate level. Make low-impact exercises such as walking or swimming, and keep the sessions short.
I have to change my exercise routine during the different stages of pregnancy?
Yes, before pregnancy even if you were very active, you will feel heavier and it will be increasingly difficult to keep up as the uterus grows. In addition, you must follow specific safety guidelines for each phase. For example, during the first quarter, it is important that your body temperature does not increase. However, especially in the third quarter, limiting the exercises in a lying position on your back as you can reduce the blood supply to the baby.
What sports are not recommended?
Those with the possibility of falling or requiring a balance as horseback riding, skiing, water skiing, cycling and contact sports. Even those who are too hard for the ligaments and cross country running, jumping, weightlifting, athletics, football, basketball, tennis, squash, etc.
How I can know if I'm doing too much exercise?
In general, you should not get tired to exhaustion. As you have less oxygen to the exercise because the baby needs before, you should not spend 60% of the maximum rate of your heartbeat. Count the beats for 10 seconds and try not to exceed 25. If you can talk normally while exercising, you do it right. If not for or low intensity. To immediately if you feel dizzy, you have shortness of breath, you have vaginal discharge, it costs you walk, you notice something strange contractions and the baby.
Why is there danger of overheating during exercise?
Although no human studies have been observed in animals that an increase in body temperature, especially in the first trimester of pregnancy can cause malformations in the baby. Therefore, it is suggested to avoid saunas and hot baths in the early months of pregnancy, because they increase the temperature of the mother.
What body temperature is considered too high?
Exceed 38 º C (or 101 º F) temperature under the arm, after exercise began to be considered dangerous.
How to maintain the temperature at a safe level?
* Do not exercise for long periods if it's hot or moisture is adequate
* Wear clothes suitable for exercise
* Take all the liquids that you two hours before exercise and during practice. Carry a bottle of water than can be sipping as you need it
* Make sure you do not exercise too hard controlling your heartbeat
Is it proper swimming during pregnancy?
Swimming is the most complete exercise for pregnant women. Like any other exercise, warming and cooling before the end are essential. Swimming is ideal because it uses the large muscles of the body (legs and arms). Being a low-impact exercise is aerobic, with major cardiovascular benefits and a very low risk of injury. It also enables the weight of the pregnant woman is not noticed so much, thanks to the feeling of weightlessness that provides the water. Any type of aerobic exercise helps increase the body's ability to process and use oxygen, which is great for the woman and baby. It also improves circulation, increases muscle tone and strength and promote endurance. The special situation at aquatic exercise reduces pressure on the ligaments, because water covers part of the stretch, making the movement more smooth. Exercises such as jumps, impossible to make into the final months are possible in the water. And other exercises, like the movement of arms, found in the resistance of the ideal added water component out of the water would be too simple.
How I can feel comfortable?
* Lying: It is best to use a firm mattress. In some cases, a folded towel or small pillow between your knees and thighs can help. Try to lie down with knees bent, avoiding overstretching the back. To get up, lean with your hands and elbows, and do it from side to sit. Follow the reverse process to lie down. At the end your pregnancy is possible that a towel or a pillow on your back also help you feel better.
* Sitting: It is preferable to use a chair to a chair. The back line makes the baby is placed correctly in your pelvis, especially in late pregnancy. If your knees are slightly below your hips will be better. Avoid crossing your legs, because it can cause discomfort at the end of your back.
* Walking: Walking is a fantastic exercise, but to be standing too long can cause swelling of the ankles and back pain. Try to walk straight and look at your center of gravity as you walk. Shoes must be comfortable and secure to prevent tripping. If you have to stand for long periods, put one foot before the other and rock, or move your pelvis forward and backward with the help of your abdominal muscles. If you're still standing, such as ironing, use a small stool or a stack of books (such as phone message) to keep a foot high.
* Lifting weights: It is best not to lift anything heavy, but if you have to keep your back straight and bend your knees and hips. Being pregnant does not load you will bring your body, be careful. As the ligaments are more relaxed, it is easier injured, so do not try to make any effort with something that is easily loaded before. When you go shopping, balancing the load between both hands.
What I can do to relieve back pain?
The pain in the lower back is usually relieved with better posture. Balance the pelvis to focus your baby in your body. Keep your back straight on a wall by bending your knees, put your hand on the lower back and pelvis balanced so that now the back pressing against your hand. Repeat the exercise several times until the wall do not need to do so. Try putting your hands on your hips while doing so. Another version of the same exercise is as follows. Get on the floor on his knees, put your hands to shoulder height, separate the knees at the same distance, round the back and hold on for a few seconds with his head down. Replace the back straight with the head aligned. This exercise helps relieve back of baby's weight. It is a very suitable position in the phase of expansion at birth, decreasing much back pain. If the pain comes at the end of the back, around the back of the pelvis, you can try some stretches. Lie on your back and bring your knees spread to the shoulders, belly in the middle, stretching well all the vertebrae. Hold the stretch for 15 seconds. You can swing with your weight gently to make a massage on your back. Remember not to be more than a few minutes lying on her back, and be careful to lie down and stand up.
I just had a baby, and I'd like to get my previous figure. When I can start exercising?
It may be that after delivery you wonder why you still have stomach and raise you start exercising as soon as possible to eliminate it. Think of your uterus still has to reduce its size and, if he has taken nine months to become so great, will not shrink from night to day. Breastfeeding your baby helps to shrink before. If you do exercise during pregnancy, you'll feel better soon begin a very smooth workout. Gradually you will be increasing the amount and hardness up to regain your previous level. Always listen to your body, because although the baby is outside your body needs nine months to recover fully. If you notice an increase in vaginal discharge or some type of pain, take it easy and reduces the intensity and duration.
Many doctors will tell you to wait until the sixth week after birth, but others may suggest that, depending on how you are, the sooner you start doing light exercises. Basically depends on whether you have done exercise regularly or not. If you've been exercising almost to the birth, you may be able to immediately start a light stretching routine to go to grow as you meet with encouragement. But if you stopped exercising during pregnancy or you have never done, it is preferable to take it easier. You can start with the exercises recommended for the first six weeks or, if you have passed, consider the years after the first six weeks. Anyway, check with your doctor or midwife, and recalls that the ligaments will still be a bit lax during the first three to five months after delivery.
With the arrival of the baby, can not find time to exercise. Any suggestions?
The time and energy to exercise is very difficult to find when the baby has arrived. But you can always take the baby with you in your daily walk, or have it at your side while doing some exercises. You can even use it as weights!
What are the best exercises after delivery?
The first exercises you can do almost immediately is the Kegel exercises for pelvic floor recovery. Get used to them several times a day for life. Years from now you'll be glad not need to carry pads because of urinary losses.
The abdominal muscles will have been opened to give way to the uterus that contains your baby. It is necessary to wait until they are closed before doing any exercise with them, because you can prevent their recovery. To check, lie on your back with knees bent. Put the fingers of your left hand, palm touching your skin, just above the navel. Inhale through your nose while breathing out through your mouth, raise your head and shoulders off the floor and move your right hand over the thigh to the knee. This move will make the abdominal muscles to contract, so you can note their separation. If you notice three or more fingers between them, need to do the exercises recommended for the first six weeks. When the separation is less, you do abdominal exercises harder.
Avoid exercises that cause pain in your breasts. It is always better to breastfeed your baby before exercising. You'll empty the breasts will be more comfortable exercising. Moreover, recent studies have suggested that the baby prefers milk after about sixty minutes after finishing the exercise which occurs right afterwards. Anyway, as you do not get tired, the baby will not notice the change.
Is there any indication that I'm going through?
If vaginal discharge is excessive or if you have a cesarean section, you must be careful during the first weeks. Check with your doctor or midwife if the flow had stopped and re-occur.
What is the best way to lose weight?
Many mothers want to have the physical aspect prior to pregnancy as soon as possible. Indeed, the period after birth is the best time to lose weight, especially if breastfeeding is being established. Once it finds you well and the baby breastfeed without difficulty, you may consider losing about half a kilo every one to two weeks. Breastfeeding can help you break free of accumulated kilos, precisely because they are there for us to give your baby with your milk. The best approach is to eat healthy and balanced way, doing aerobic exercises like fast walking or swimming, 30 to 50 minutes, three to five days a week. If you do not do any exercise during pregnancy, start gradually increasing the intensity as your body and supports it.
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