Exercises for pregnancy are very beneficial for health. Numerous studies suggest that it may reduce the risk of developing gestational diabetes and pre-eclampsia. In addition, obstetricians and gynecologists recommend doing 20 to 30 minutes of moderate physical activity three times a week, at a minimum. Find out which are the most recommended exercises for pregnancy and how to do them.
1) Walking
It is one of the best exercises for pregnant women. Helps improve circulation, tone muscles, control weight gain, and stay more active. You should start for 20 minutes at a brisk pace 2 to 3 times a week. Ideally, you should start with gentle routines and gradually increase the pace.
2) Bicycle
It can be outdoors or on a stationary bike. Pedaling provides numerous benefits, such as reducing stress, toning the legs, and managing weight gain. It is recommended until the fifth or sixth month of pregnancy. You should ride your bike at a moderate pace. Physical activity exercises the heart and prevents cardiovascular problems.
3) Yoga and stretching
Stretching exercises are highly recommended for back and joint pain in pregnant women. It is important to reduce stress. In addition, it helps to eliminate the feeling of fatigue. This discipline also helps you improve your breathing, in a way that will promote relaxation.
4) Swimming
It is ideal because it works the muscles of the legs and arms. Reduces bloating and allows you to feel more agile despite your weight gain. Being in the water relieves joint pain, reduces lower back pain, and ultimately relaxes the back muscles.
5) Light weight exercises
Taking the necessary precautions and making the movements slow and controlled is a very good way to tone and strengthen the muscles. Exercising with light weight is not harmful. Although it is recommended that you consult with your doctor before starting this type of training. Generally, during pregnancy, light weight is used and more repetitions are performed. That way, it is less dangerous. As your belly grows, you may not be able to do some exercises. So do what you can, but without straining the body.
0 Comments