Unless the doctor prescribes total bed rest, it is important exercise during pregnancy! Why? Physical exercise during pregnancy will help you to control weight gain, improve back posture, fight insomnia and improve your flexibility when you need it the most! Exercise also helps you with mood swings, cramps and other discomforts, typical ailments during pregnancy!

If you are used to doing sports, you can keep yourself in good shape. However, avoid all types of contact sport, impact or bouncing, which demand too much of your body. Why? First, it is not good to push yourself too hard and during pregnancy it is easy to get overheated! This can be dangerous, because you can hurt yourself and the baby. If you are used to running, continue but at a gentler pace. Remember: A brisk one hour walk is much better than a 20 minutes full speed jog!

If you are not used to doing exercises, this is not the time to get competitive and start training for a marathon! There are also other types of extreme sports, which are not recommended. Avoid riding, skiing, diving, skating and riding bicycle! These types of activities are too risky and can lead to a fall, which would hurt both you and the baby! In addition, face up (lying flat on your back) exercises should be avoided after the first trimester or 16 weeks of gestation. Do your exercises lying on your side, sitting or standing!

With these tips in mind, you might wonder what types of exercises you can do! The answer: Many!

The types of typical exercise during pregnancy include aerobic conditioning and strength training for all major muscle groups and pelvic floor.

Doctors recommend walking one hour per day.

When you begin, start fresh and comfortable. Don’t forget to take liquid with you because during pregnancy you sweat much more! Protect yourself from the sun and mosquitoes! Pregnant women tend to get more bites from pesky little insects. Try to do your walks when you feel good and don’t get too overheated!

Swimming and Acqua Gym are also recommended.

On one hand, a pregnant woman feel lighter in the water and exercises are done with water pressure. This is great to stretch your back and legs to relieve stress!

Yoga, Pilates and Stretching allow you to gain greater flexibility and strength, relax the body and breathe easier, which is very important if you plan a normal delivery!

Keep this in mind: If the class is not specifically tailored to pregnant women, be sure to let the teacher know you are expecting! There will be certain adjustments required and some types of exercises, which are not convenient for you to do!

Every exercise starts with a warm up and a cooling down stage. Stretching exercises are also useful, but you need to do them carefully due to articular laxity during pregnancy.

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The time you dedicate to exercise should not exceed 150 minutes of moderate intensity to 75 minutes of more intense exercise!

Always check with your doctor before you begin any type of exercise program because each person and body is different! When you exercise, take into account the following tips:

-Avoid increasing body temperature to unsafe levels, especially on warm or humid days.

-Do not exercise to the point of exhaustion.

-If you use weights, choose a lower or moderate weight. Don’t choose heavy weights!

-Listen to your body! If you are tired or don’t feel well, do not exercise!

Stop doing exercises if:

-If you run out of breath

-Feel abdominal, pelvic, head or chest pain!

-Start vaginal bleeding or blood loss

-Swelling

-Dizziness

-Decreased fetal movement

-Lots of fatigue

-Contractions

If you feel any symptoms or have any doubts, please consult your obstetrician! Don’t forget to take your vitamins and eat healthy! It will significantly improve your health and fitness!

Until next time!