Active pregnant woman: the recommended exercises –

move the body in pregnancy it guarantees benefits for the mother and the baby, everyone knows. The explanation is simple: as bearing a child requires a lot from the organism, the better the woman’s physical conditions, the more peaceful the pregnancy and childbirth will be. As a bonus, you get back into shape faster after giving birth.

“Studies comparing active pregnant women with sedentary ones show that, in addition to helping to maintain and return to the previous weight, exercise contributes to relieving back pain, preventing and controlling diabetes and hypertension (which put pregnancy at risk), improving circulation, reduce swelling and avoid postpartum depression”, explains physical education teacher Gizele Monteiro, from São Paulo, creator of the Mais Vida Pregnant women program, aimed at providing guidance on exercises for pregnant women.

from month to month

The condition is that you adapt volume and intensity according to your degree of conditioning and the stage of pregnancy. And that your doctor authorizes you to work out, of course. “It is possible that the obstetrician identifies some impediment and places restrictions, which can happen even in the case of women who are used to training”, warns Gizele Monteiro. Helena Junqueira, an obstetrician at Hospital e Maternidade Santa Joana, in São Paulo, agrees.

“Various factors should be considered, such as the woman’s age, the number of children she has had and previous illnesses. Therefore, the supervision of a physician is indispensable.” Know what happens to your body in each trimester of pregnancy and choose the best activity to stay in shape from beginning to end of this journey.

From discovery to the 3rd month

What happens in the body

The fertilization of the egg puts the hormone HCG (human chorionic gonadotropin) in play, which, in conjunction with progesterone, triggers the characteristic symptoms of early pregnancy: nausea and vomiting, fluid retention, pain in the breasts, legs and belly and blemishes on the skin. Hormones also make the bowel work slower and account for mood swings. At this stage, the common thing is to put on weight up to half a kilo per month.

the focus is

Preparing you for the physical changes (weight gain, deviations in posture, fatigue, back pain) and emotional changes (anxiety) that lie ahead. Don’t even think about working out to lose weight, but to maintain a healthy weight.

The best classes

If you didn’t do any type of exercise before becoming pregnant, the ideal is to start with modalities with little or no impact, such as walking, hydrogymnastics and stretching, preferably in specific classes for pregnant women – also because until the third month, when you knowing if the pregnancy “took off” (or if the fertilized embryo was fixed in the uterus), it is best to take the effort lightly. These activities will help improve your breath, strengthen your muscles, stimulate circulation and relax you. Those who already work out need to adjust their training and remember that everything needs to be done with the authorization of the doctor and control of a teacher who is aware that you are pregnant. “Bodybuilding and localized gymnastics are also free, as long as with light to moderate loads, aiming at increasing resistance and not muscle mass”, warns Gizele Monteiro.

Be careful

Pilates and yoga are good choices right now, with some conditions: they must have your doctor’s approval, always be adapted for pregnant women and, if you haven’t done any of them yet, double your attention. “If you already practice, you shouldn’t exceed the intensity of before becoming pregnant”, adds occupational therapist Ludmila Pedroso, instructor at the Center for Practice and Certification of Professionals in the Pilates Method (CGPA), in São Paulo. Starting to run, cycle or adopt any activity that requires a lot of effort and that you have never practiced is prohibited at the beginning or at any other time of pregnancy.

From 4th to 6th month

What happens in the body

Nausea and vomiting decrease or disappear, but swelling in the legs and feet becomes more frequent, because the belly growth makes it difficult for blood to circulate. Displacement of the body’s center of gravity (the big belly’s fault again!) leads to misalignment of posture and lower back pain. The hormonal adjustments that the body needs to make and the increase in blood volume in the body make the metabolism accelerate. As a result, the woman is more hungry and more tired, for example.

the focus is

Strengthen and stretch abdominal, back, leg and pelvic floor muscles to support weight gain, correct posture, prevent back pain and facilitate childbirth. This will also prevent discomfort typical of that moment, such as cramps and urinary incontinence. It’s good to work on aerobic resistance, to overcome fatigue, keeping your heart rate at around 140 per minute.

The best classes

The growth of the belly calls for the replacement of some exercises done in bodybuilding and localized gymnastics, such as squats, four supports and sit-ups in the lying position. In the case of the latter, only a few movements on the incline bench or standing are allowed – in the lying position, the weight of the belly compresses the vena cava and the aorta artery, which can reduce the blood supply to the mother and the baby and cause discomfort. Strengthening the legs is also important to support the weight of the body and alleviate the burden on the lower back. Water aerobics, walking and stretching are excellent for toning the usculature, helping to control pressure, relieve swelling and relax. In pilates and yoga, focus on perineum contraction exercises. “A stronger pelvic floor prevents urinary incontinence and facilitates the passage of the fetus during normal delivery”, explains Ludmila.

Be careful

Increased secretion of the hormone relaxin loosens tendons and ligaments and increases the danger of injury. So handle your stretching exercises – even if you can, don’t go to the maximum resistance point. “In yoga, dispense with postures that twist the trunk and focus on those that reduce tension in the shoulders, head and neck, which will help you breathe better”, suggests physiotherapist and yoga teacher Ana Teresa de Lima Rodrigues, from Sao Paulo. Avoid classes that require balance and speed – step, jump, street bike and ball sports, for example.

exercise without a doubt

We answer common questions from people who are having a baby and don’t want to stop working out:

Is functional training a good alternative for pregnant women?

Yes, as long as classes are adapted and guided by a teacher trained to work with pregnant women. “Isometric exercises that generate imbalance should be discarded”, warns Gizele Monteiro. “Everything must be done with support, to achieve full control of the movements.”

I practice running. May I continue?

Yes, as long as you have medical clearance and are accompanied by a physical education teacher. “The volume and intensity of training have to be controlled and reduced as the pregnancy progresses”, highlights Gizele Monteiro. Some professionals suggest a 30% reduction in exercise intensity if the woman is already a runner; others speak of keeping the heartbeat at a maximum of 140 per minute.

And if you want to run a race?

Without worrying about winning or beating your personal best, but just to exercise, you can go ahead. Prefer a short race and don’t run in the last months of pregnancy, when your belly is heavy. Thus, you avoid overloading your joints and heart.

Is dance class a good one?

Can I take a jump class?

No. The weight of the belly, posture and changes in the joints alter the balance of the pregnant woman. Jumping onto an unstable surface will further increase the danger of tipping over. Modalities with jumps, spins, speed and sudden changes in position (step and ball sports such as volleyball, tennis and basketball), in fact, put the adhesion of the embryo to the uterus and the development of the baby at risk. “Not to mention that they demand too much from the cardiovascular system and, as the joints and ligaments are more unstable, they increase the risk of the woman getting hurt”, says Alessandra Toassa, from the Futura Mamãe project, from the Competition academy, in São Paulo.