The practice of exercise during pregnancy is beneficial for the mother and the baby, provided there is no contraindication. However, we have to take into account certain precautions when exercising pregnant. Can I do any exercise? Should we heat up? What movements are inappropriate? With what intensity can I exercise?
Yesterday we were talking about a project that has gathered the experience of a woman athlete who has performed intense exercise during pregnancy without causing any harm to her health or that of the baby, but we also said that not every woman could make that intense effort . In addition, there are other precautions that we must take into account.
The Heart Foundation leaves us the following tips and precautions when exercising during pregnancy:
It is advisable to have a previous medical examination, in order to assess the state of health and to make the appropriate recommendations of the case. In pregnancy, we would be talking about a preconception visit or the first visit to the gynecologist.
Avoid intense exercise in hot and humid weather. Nor do it in feverish states. In any case, the fever in pregnancy must be monitored and rule out that it is the result of some complication.
Do not make movements that produce kickback (shake movements, jumps). We have already told you about the most appropriate exercises in pregnancy.
Perform the exercise on wooden floors or with carpets to avoid bumps.
Warm up the muscles for five minutes before any intense exercise.
Control heart rate in the moments of maximum activity. It should not exceed 140 beats per minute.
Getting off the ground carefully, avoids the risk of orthostatic hypotension, one of the causes of syncopes or fainting.
The activity that includes the legs should be done in a short period of time.
Drink plenty of fluids to prevent dehydration.
Women who have not practiced any exercise before pregnancy, should start it gradually intensifying it very gradually.
Do not perform supine exercises (face up) from the fourth month of pregnancy.
Exercises whose intensity makes it necessary to hold your breath (Valsalva maneuver) should be avoided.
The caloric intake should be adequate.
The mother's body temperature should not exceed 38 ° C.
Beware of fatigue. Recovery times are longer than normal and excessive accumulation of lactic acid (toxic substance produced by the muscle when it is subjected to an effort), may be harmful to the child.
Women who have exercised before pregnancy can continue doing it at the same level, provided there is no impediment.
No exercise should be done if there is a “high risk” pregnancy (genital hemorrhage, history of premature delivery, etc.).
Flexions and intense extensions should be avoided by laxity of connective tissue. Avoid activities that need to jump, shake movements or rapid changes in direction of movement.
Do not practice alpine skiing, horse riding, diving and mountaineering, exercises with equipment, tennis and jogging (this is safe only until the third quarter), as they can cause discomfort and increase the possibility of falls.
Of course, we must attend to our body and interrupt physical exercise if vaginal bleeding occurs, sudden swelling of the hands or ankles, persistent or severe headaches, excessive fatigue, palpitations, chest pain, persistent contractions, ruptured amniotic pouch ...
