Guidelines and Tips for Good Physical Activity During Pregnancy
Until a few years ago, the approach to sports during pregnancy was characterized by a precautionary attitude that was limited to the drastic reduction of physical activity itself. However, guidelines on physical activity and fitness during pregnancy have been disseminated around the world for several years, encouraging women to continue or adopt an active lifestyle before and after childbirth.
HOW THE BODY CHANGES DURING PREGNANCY AND WHY THIS AFFECTS MOTOR ACTIVITY
The pregnant woman has to deal with a continuous change in her body from the point of view of energy needs, changes in hormonal levels, body weight and consequently variations in the center of gravity and joint stress, which can expose the joints to an increased risk of trauma. During the pregnancy. For this reason, low-impact exercises such as swimming, walking, yoga, gentle and postural gymnastics or, better yet, specific gymnastics courses during pregnancy are often recommended. The respiratory system also undergoes changes during pregnancy, since, after the increase in the volume of the uterus, the diaphragm is pushed upwards, with a consequent reduction in lung capacity and difficulty in compensating for anaerobic exercises.
GUIDELINES FOR A GOOD PREGNANCY WORKOUT
Although scientific evidence supports regular physical activity in pregnant women at moderate intensity, it is always recommended to participate gradually and according to your level of preparedness. In any case, it is essential to carry out pre-screening to control the risk of adverse events and safeguard the well-being of mother and child: the prescription of gymnastics before and after birth must be carried out by specialized medical personnel and, preferably , carried out in accordance with the instructions of qualified personnel. Let’s now see what are the general indications to take into account.
- First of all, it's best not to train to the point of exhaustion or shortness of breath. This is a sign that your baby and your body cannot get the oxygen they need.
- Strength training should emphasize improving tone, especially in the upper body and abdominal area.
USEFUL TIPS FOR EXERCISE DURING PREGNANCY
- Wear comfortable exercise shoes that offer strong ankle and arch support.
- Take frequent breaks and drink plenty of fluids during exercise.
- Avoid training in extremely hot weather conditions.
- Avoid uneven or unstable terrain when running or cycling, because joints during pregnancy are looser.
- Be careful when exercising not to strain your lower back.
- During the second and third trimesters, avoid physical exercises that involve lying on your back, as this decreases blood flow to the uterus.
- Do relaxation and stretching exercises before and after activities.
- Eat a healthy diet that includes lots of fruits, vegetables and complex carbohydrates.
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