Physical activity during pregnancy has, over time, gained an important role in the life of mothers-to-be. If there are no contraindications, the implementation of low to moderate exercises for pregnant women can be very beneficial.
Please, take into consideration that exercise during pregnancy should only be done after medical supervision [1].
Benefits of workouts for pregnant women
Regular exercise will contribute to:
- Improved weight control
- Better blood pressure
- Control of gestational diabetes
- Less fatigue and better sleep
- Improved circulation
- Less cramps, lower back pain, sciatica, constipation, mood swings, and shortness of breath
Examples of pregnancy-friendly workouts
Walk
Wear light clothing and trainers with good cushioning to prevent injuries. Bring water, listen to music or a podcast and relax. You can walk 3 to 5 times a week when the sun is not too strong.
Squat
On a chair or wall, with your feet hip-width apart, sit up to a comfortable position and then stand back up. Make sure the strength is focused on the glutes, thighs, and leg muscles.
Gluteal bridge
This is one of the most common exercises for pregnant women. In a supine position, with your knees bent and aligned at hip width, start by lifting your pelvis area by lifting your spine off the floor until your shoulders, neck, and head are aligned. Do the same to return to the starting position.
Pilates
Improves breathing, heart rate, lengthens and strengthens muscles, and is great for posture. It can be done 2 or 3 times a week.
Stretching
These exercises can be done daily until the birth of the baby. You can start with a soft stretch, and as the elasticity develops, increase the difficulty of the stretches.
Working out after the baby’s birth
After the birth, it is essential for the woman to follow a plan to strengthen the pelvic floor to regain physical fitness and avoid future sequelae. In case of a cesarean section, physiotherapy is not recommended before eight weeks, to allow the tissues to heal properly[2].
[1] https://www.cuf.pt/mais-saude/exercicio-fisico-e-gravidez-sao-compativeis
[2] https://www.cuf.pt/mais-saude/exercicio-fisico-e-gravidez-sao-compativeis
