June 26, 2019

Being in “sweet expectation” does not mean to stop practicing sport. During pregnancy, instead, it is possible to start a new exercise routine based on our possibilities. Therefore, in the following article, we will tell you which exercises to perform during pregnancy.

Why exercise during pregnancy?

During pregnancy, the woman should practice some kind of sport, even if it is something as simple as walking every afternoon.

Exercise during pregnancy has many benefits: one sleeps better, increases energy, relieves back pain, reduces the risk of complications during childbirth and prepares the body for the birth of the child.

Obviously, you should always consult a doctor, to find out what type of exercises are allowed or recommended, because depending on the trimester of pregnancy in which you find yourself, the permitted and prohibited movements vary. Some general rules for exercising in pregnancy:

  • Avoid jumps and turns
  • Don’t choose very intense disciplines
  • Choose open, well-ventilated spaces
  • Do not do situps or squats
  • Remember to drink plenty of water during the day
  • Plan meals well to get sufficient calories
  • Don’t train until you feel exhausted
  • Pay attention to body signals during exercise

What exercises to perform during pregnancy?

As you have read, exercise during pregnancy is very useful, both for you and your baby, but of course, you have to choose those disciplines that are appropriate for your condition.

It is advisable to practice 20-30 minutes of sport a day, always in a mild and moderate way and avoid very hot or very cold hours. Before starting, consult a doctor and go to centers specialized in exercises for pregnant women. Some options are:

1. Walking

It is one of the most recommended activities for pregnant women because it does not have a negative impact on the body but on the contrary. The knees and ankles are two areas that suffer a lot, therefore, it is necessary to strengthen them with the exercise.

Walking does not require prior knowledge and requires only appropriate clothing (comfortable shoes are essential). You can go for a walk in the evening at the park or you can also do it on a treadmill. Be careful, because going shopping or looking at the windows is not the same as walking at a certain pace for 20 minutes. If you get bored, put your favorite music on your phone and enjoy the scenery.

2. Swimming

It is said to be the best exercise during pregnancy because it moves all the muscles (legs and arms) and has many cardiovascular benefits. Moreover, it lightens the weight of the belly and reduces back pain.

You can practice aquagym for pregnant women or swim only for half an hour three times a week. It will help you relax and you will be able to sleep better!

3. Yoga

It is another of the most recommended options during pregnancy, since, although some positions may be complicated, there are others that anyone can perform. There are special lessons for “expectant” women who include meditation, perfect for calming anxiety, typical of this period.

Yoga improves posture, prevents back pain, reduces morning sickness, lowers blood pressure, ensures better oxygenation of the fetus and increases the chances of having a natural birth.

4. Dancing

This does not mean having to enroll in a dance school and does laps and pirouettes, but to choose a type of music that you like and that will make your move a little even while at home. You can put videos on the internet or a DVD. Move slowly and avoid sudden movements. There is no doubt that this will improve your mood and reduce insomnia.

There are other exercises to be performed during pregnancy that may interest you like running (slow pace), pilates, weight lifting (light), cycling (only up to the fifth month) and stretching of the spine in the morning.

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