Practicing regular and moderate physical activity during pregnancy is essential for the well-being of mother and baby. So let's see what the best alternatives are
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In pregnancy it is very important not to get lazy but on the contrary to continue practicing constantly one light physical activity both so as not to gain too much weight and because movement and greater oxygenation of the body are good for mother and baby.
Being active is also important to deal with the most common ailments such as back pain, circulation problems in the legs and constipation. Do not forget thebeneficial effect on the nervous system (which during the 9-month waiting period could be a bit tiring), through regular physical activity it is possible to release any stress or worries. Finally moving during the 9 months of pregnancy allows you to arrive prepared and fit for the birth, the moment in which it is necessary to put all your psychophysical energies into play and if you are well trained and elastic, it is all good!
However, not all sports and activities are recommended during pregnancy. So let's see which ones they can be safely practiced in case of physiological pregnancies and therefore not at risk (for any doubt or problem always ask your gynecologist's opinion):
WALK
A simple and affordable activity that we often underestimate the importance of is walking. During pregnancy it becomes even more beneficial, a healthy habit that should be carried on every day for about 30 minutes (less at the end of pregnancy if you are particularly tired). The only precautions to be taken are to choose comfortable clothes and shoes, drink enough, rest when necessary and stop in case of cramps, abdominal pains or other symptoms. Even the little one will appreciate your walks because walking for him is equivalent to being cradled!
I SWIM
Swimming is particularly recommended throughout the gestation period, but it is especially towards the end when the weight of the belly makes itself felt that it becomes really pleasant. The water facilitates movement, makes it light and in the face of less fatigue you can still do a good dose of physical activity. You can practice swimming with a teacher, choose the free one or participate in a course organized specifically for pregnant women (generally accessible from the fourth month of pregnancy onwards).
YOGA
Yoga is always recommended and during pregnancy it can be an effective way not only to keep fit but also to maintain special contact with your baby especially if it is meditation is also associated. If you have already practiced, you can continue with your group, it will be the teacher's responsibility to specify which positions and practices are recommended and which are not. Alternatively, there are real yoga courses for pregnancy.
PILATES
A bit like yoga, pilates is also recommended for pregnant women because of its exercises based on the'elongation and breathing. Even in this case, however, the teacher must indicate what the pregnant woman can or cannot do to avoid any problems such as dizziness or unpleasant pressures on the abdominal area. There are also specific Pilates courses during pregnancy, to be preferred whenever possible because they are designed specifically for the specific needs of pregnant women.
GYM
The perfect gymnastics for pregnancy is the gentle one, that is to say the one in which too heavy exercises are avoided that could strain too much a body already engaged in such a delicate task. Also great stretching it to stretch the spine, leg muscles, etc. in this way circulation is promoted, cramps and back pain are prevented.
BALL EXERCISES
From the union of gymnastics and pilates come some exercises to do with the inflatable ball (the one that is used during some pilates lessons). Highly recommended by midwives as you work on the pelvic floor area, it helps the pelvis area to become more elastic and in this way prepares you effectively for labor and delivery. Generally the exercises are explained in the preparatory courses but if you do not attend them you can find on the internet different positions that you can easily repeat at home about twenty minutes every day.
EAR-CHICH
Another discipline recommended in pregnancy is Tai Chi, which it combines the physical side with the mental side and can therefore help a lot to keep the body in shape as well as the spirit. With this practice you can work well on the posture and thanks to the slow and fluid movements, combined with the breathing, you can also fight the typical ailments of pregnancy such as swelling. Also recommended after childbirth to tone muscles and rebalance energy.
BELLY DANCE
For music and dance lovers, nothing better during the nine months than to enroll in a nice belly dance course that helps the abdominal muscles and pelvis in the sweet task of welcoming a baby. Also excellent for relieving back pain and tension in other areas of the body, as well as improving circulation, it can also give interesting insights into the most suitable positions to relieve pain during labor and delivery. Among other things, music and dance pleasantly lull the little one.
BICYCLE OR BIKE
Cycling is not recommended during pregnancy, as long as you go to flat and quiet areas, not in traffic of course. Of course, as your belly increases, it may no longer be so pleasant and comfortable to ride a bike, but for the first few months it is an activity that can be practiced safely and is excellent for helping the leg circulation. The alternative, if you want to avoid rattles, is to do some exercise bike at home, perhaps listening to good music.
ESERCIZI DI KEGEL
Last but not least, there are the fundamental Kegel exercises in the period of pregnancy to keep the pelvic floor in training, an area of the female body (but not only) particularly stressed during the 9 months but in particular at the time of childbirth. They are very simple, within everyone's reach and can be done at any time of the day. It simply involves tightening and holding the perineum muscles for about 5-10 seconds and then releasing for another 5-10 seconds, repeating the exercise in sets of 10 repetitions 2/3 times throughout the day.
Read also:
Kegel exercises: pelvic gymnastics for pregnancy and intimate and sexual well-being, including men
Pregnancy: tips and natural remedies to avoid stretch marks
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