9 best pregnancy woman exercises at home | healthcare24hr

The best exercises to be practiced during pregnancy are walking or stretching, as they help to reduce stress, combat anxiety and increase self-esteem. However, the practice of exercises in pregnancy should only be done under medical guidance, because in some cases it is not advisable as when there is detachment of the placenta or in cases of high-risk pregnancy.

The exercises can be started at any stage of pregnancy and can be performed until the end of pregnancy, being useful to facilitate normal labor and return to ideal weight after delivery. However, whoever was sedentary should prefer lighter exercises, preferably in the water. The woman who was already used to practicing physical activity should only slow down so as not to harm the baby.
Some good examples of exercises to practice during pregnancy are:

1. Walks

Ideal for women who were sedentary before becoming pregnant. You should wear lightweight and elastic clothes and sports shoes with good cushioning to prevent injuries, you should also drink plenty of water to stay well hydrated. You can walk 3 to 5 times a week, preferably in hours when the sun is not very strong.

2. Mild run

Indicated for those who already practiced exercises before becoming pregnant. It can be performed during the 9 months of pregnancy, 3 times a week, for 30 minutes, but with low intensity, always respecting its own rhythm.

3. Pilates

It improves breathing, heart rate, stretches and strengthens muscles and is excellent for posture. You can practice 2 to 3 times a week.

4. Hydrogym

It is indicated even for women who were sedentary before becoming pregnant and can be performed during the 9 months of gestation. Reduces pain in the feet and back, as well as swelling of the legs. It can be done 2 to 4 times a week.

5. Static bicycle

It can be done during the first 2 trimesters of pregnancy, for 3 to 5 days a week. One must be attentive to the heart rate, not letting exceed 140 bpm and observe if the sweating is excessive. The size of the belly at the end of pregnancy may make it difficult to carry out this activity.

6. Stretching

These can be performed daily until birth, both by sedentary and experienced women. You can start with lighter stretches, and as the woman develops elasticity, the difficulty of stretching must increase. See: Stretching exercises in pregnancy.
To guarantee a safe physical activity it is important to have the guidance and accompaniment of a qualified Physical Education professional and the authorization of the doctor who is performing the prenatal check-up. If the pregnant woman feels any unpleasant symptoms such as abdominal pain, discharge or loss of blood through the vagina, while performing the exercise or a few hours after the class should seek medical help.

7. Mild muscle training

Pregnant women who had already weighed before getting pregnant and had good physical conditioning, can do bodybuilding exercises, however, their intensity should be reduced, reducing the weights at least in half to avoid overloading the spine, knees, ankles and pelvic floor.

8. Swimming

It is ideal because it works the muscles of the legs and arms. Reduces swelling and allows you to feel more agile despite your weight gain. Being in the water relieves joint pain, reduces pain in the lower back and, finally, relaxes the muscles of the back.

9. Yoga and stretching

Stretching exercises are highly recommended for the back and joint pains of pregnant women. It is important to reduce stress. In addition, it helps to eliminate the feeling of fatigue. This discipline also helps you to improve your breathing, so that it will favor relaxation.

Exercises that are not advised in pregnancy

High impact exercises should not be performed in pregnancy because they can cause pain or even harm the baby. Some examples of exercises contraindicated in pregnancy are:
•  Abdominal exercises;
• At high altitudes;
• That involve struggles such as jiu jitsu or jumps, such as jump classes;
• Ball games such as soccer, volleyball or basketball;
• Strenuous careers;
• Bicycle, in the last months of pregnancy;
• Intense muscle-building exercises.
The practice of exercises is also not advised when the woman has to stay at rest for medical reasons, and when there is detachment of the placenta. In case of doubt you should contact the obstetrician.
The exercises help maintain the proper weight during pregnancy. Enter here your data to know if you are gaining weight properly or if you need to do a little more physical activity