If you are pregnant, it is likely that you are having many doubts about how to take care of yourself so that your baby develops optimally. Perhaps, one of these doubts, is if you can continue practicing sports or start some physical activity to help you stay fit and prepare for delivery.
Well, the answer is yes. Not only can you practice it but it is highly recommended, as long as there is no contraindication for it or there is a risk pregnancy. There are some situations in which sports are contraindicated. Arterial hypertension, placenta previa, cardiovascular problems, thyroid dysfunctions, risk of miscarriage…. Therefore, before starting any activity, you should consult with your midwife or gynecologist so that they value your state of health.
What are the benefits of playing sports during pregnancy?
Playing sports provides us with greater energy and vitality, better physical resistance and a feeling of general well-being. It also helps to strengthen our bones and muscles, improves lung capacity and blood circulation, regulates intestinal transit and increases defenses. Many of the ailments of pregnancysuch as low back pain, cramps, nervousness or insomnia, they could be prevented by regularly practicing moderate physical exercise.
What should you keep in mind when practicing sports during pregnancy?
- First of all, you should know that if you did not do any physical activity before getting pregnant, this is not the right time to start sports that require a lot of effort and energy. Your body is changing and adapting to promote the correct development of your baby. You may feel more tired or have some nausea, so You should not set very high goals that end up causing you more harm than good.. Take it easy and pay attention to your body's signals.
- If, on the other hand, you already practiced sports, there is no problem if you continue doing them regularly. But keep in mind that you should slow down a bit and be attentive to what your body asks of you. Try not to make excesses that could cause an injury or accident.
- You should start practicing exercise gradually increasing intensity little by little and duration of the exercise.
- Before starting your activity, do a prewarming to avoid cramps, contractures or other injuries. In the same way, when you finish you should do a few cool down exercises.
- Stay well hydrated before, during and after exercise.
- Take care of your diet. Eat healthy and balanced. Never exercise on an empty stomach as you risk hypoglycemia. Do not do it freshly eaten because you could have a digestion cut.
- Control your heart rate and don't let them go higher than 130/140 per minute. If your heart rate increases, so does the baby's.
- Use suitable clothing and footwear. Sneakers with good cushioning and breathable clothing.
What are the most suitable sports during pregnancy?
- Walk: 30 to 60 minutes several times a week helps you tone your muscles, oxygenate you and maintain a good mood. It is an exercise with hardly any contraindications and suitable for most people.
- Swimming: It is one of the most complete sports that exists. Swimming you tone all the muscles of the body and improve your cardiovascular system. In addition, the water makes movements smoother and it will be especially pleasant in the last trimester of pregnancy as it will support your weight.
- Bicycling: During the first trimester you can do it on a normal bicycle. But, from the second trimester, when you start to have a bigger belly and your center of gravity shifts, it is better that you use an exercise bike to avoid accidents.
- Yoga, Tai Chi or Pilates: They are very gentle exercises that will help you tone your muscles, improve posture, flexibility and balance. They also allow you to become aware of your body and your mind, as well as your breathing, which will be very useful at the time of delivery.
What sports should I avoid?
- All those who demand a overexertion or risk of trauma are contraindicated during pregnancy.
- extreme sports like climbing, skiing, skating, horse riding….
- Competitive or contact sports like boxing, wrestling, or martial arts.
- Aerobics, step or others high impact exercises and intensity.
- Diving due to the risk of embolism and teratogenic effects for the baby.
Now that you know how to play sports safely during your pregnancy, you no longer have an excuse to get moving. Do not hesitate, get going and start doing some physical activity that you like. Your body and your baby's will thank you.