Fitness guide for pregnant women –

For those who are pregnant or intend to get pregnant, one of the common questions is: what about my training?

During pregnancy, the mother’s body undergoes numerous changes — physiological, hormonal and even immunological. “The pregnant woman’s immune system works less aggressively to prevent the body from recognizing the fetus as a foreign body and rejecting it, thus making it less efficient in combating pathogens and, consequently, more vulnerable to suffering from infections and complications”, explains the gynecologist and obstetrician Rodrigo Rosaspecialist in human reproduction and clinical director of the Mater Prime clinic in São Paulo.

That’s why adopting healthy habits is especially important during this time — so yes, you can and should exercise, phew! “This is because exercise stimulates the production of lymphocytes (body defense cells that act to fight viruses, bacteria and other pathogens).

In addition, exercise helps to reduce stress, making the whole body act more harmoniously — which contributes to the proper functioning of the immune system”, adds the professional. However, it is clear that we must also take some precautions.

CARE AND RECOMMENDATIONS

– (Peathegee Inc/Getty Images)

“It is essential that the habit is guided by the obstetrician and that the exercises always respect the limitations of the pregnant woman. If the woman feels unwell during physical activity, showing symptoms such as dizziness and nausea, the doctor should be consulted immediately to see if the practice can be continued”, says Rodrigo Rosa.

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THE FIRST QUARTER X EXERCISES

This is a period of many doubts regarding physical activity. After all, can you or can’t you? It depends on each woman and the final word is always with the obstetrician, but, in general, it is free. “Studies show that well-guided exercise does not increase the risk of miscarriage,” he says. Alexandre Alves, physical educator specializing in pregnancy and postpartum. According to the pediatrician Fabiola Suanothe ideal is to avoid practicing modalities at intensities that you have never done before.

Although not undergoing major changes yet, your body will benefit from a fitness routine at this time, especially in relation to:

Circulation: the uterus goes through several transformations to receive the baby and, the more the blood is circulating, the better this process happens. One of the effects of the exercises is precisely to facilitate the passage of red liquid through vessels and arteries.
Disposition and motivation: at a time when a woman feels very nauseous and discouraged, working out can be a good thing. The effect won’t be directly on the malaise, but it will certainly make you more excited.

THE SECOND QUARTER X EXERCISES

From the fourth to the sixth month, the mother-to-be has all the energy to move her skeleton. According to Alexandre, some high hormones in this phase have anabolic capacity, helping to gain muscle mass.

But don’t overdo it! Avoid modalities with a lot of impact, such as running. “The pressure movement of the uterus on the pelvic floor increases the risk of urinary incontinence”, he warns.

In your organism, the exercises will mainly participate in the metabolism, avoiding two serious problems:

Gestational diabetes: Muscles use glucose in the blood as an energy source. So when you increase lean body mass, less excess glucose will be in your circulation.
High pressure: some substances released by the body of the pregnant woman make the vessels compress, opening doors to pre-eclampsia. “And exercise improves arterial relaxation, reducing this risk”, adds pediatrician Fabiola Suano, who is also a professor at the Faculdade de Medicina do ABC, in greater São Paulo.

THE THIRD QUARTER X EXERCISES

In the final stretch of pregnancy, the big belly does not allow the woman to remain at full steam as in the previous trimester. The pain increases, locomotion becomes more difficult, heartburn does not let up… At this stage, physical activity acts mainly on:

Correct posture and strengthen the back: the growth of the uterus causes a lot of pain to the expectant mother
Preparing the body for childbirth: if you plan to have a normal delivery, it is important to work all the muscles that will be required at the time of birth – mainly the abdomen, pelvic floor and lumbar region.

THE MOST RECOMMENDED ACTIVITIES FOR PREGNANT WOMEN

– (Peathegee Inc/Getty Images)

In general, pregnant women can bet on the most varied modalities (cases of anemia, placenta previa, cervical insufficiency and premature rupture of membranes require specific care and, therefore, may have different recommendations).

Next, Rodrigo Rosa lists the most suitable activities for pregnant women:

1

WALK

There’s no exercise easier to fit into your busy schedule than walking during pregnancy… And it’s a modality you can continue right up until your due date (and even on the day, if you’re looking forward to contractions).

Plus, you don’t need any special equipment or a gym – just a good pair of running shoes.

two

HYDROGYM

Decreased anxiety, feeling of relaxation, well-being, safety and comfort. Practices in the water promote a series of benefits for pregnant women. Not to mention that the liquid reduces the impact of movements, making them smoother and preventing injuries and even falls — especially at the end of pregnancy, a woman’s center of gravity changes, which affects her mobility and balance.

3

SWIMMING

In the water, we weigh less than on land, so the pregnant woman will feel lighter and more agile. A swim session can also help relieve nausea, sciatica and swollen ankles.

Just be careful of the pool’s slippery edges, and never dive into the water abruptly—enter it smoothly. That’s because the baby is not prepared for sudden changes in altitude and pressure.

4

BIKE INDOOR

If the pregnant woman has been training for at least six months before pregnancy, she can continue cycling, as long as she reduces the volume of training and has her doctor’s approval. However, indoor cycling may be a better option, as it reduces the risk of falls and accidents.

Here, the tips are to avoid the famous sprints, adjust the handlebars so that the pregnant woman is not so curved over her belly and not stand on the bike.

5

YOGA

It is also a practice that can help both the physical and mental health of women. However, it is important to stay away from postures that challenge your balance too much, jump from one asana to another (the transition should be smooth) and avoid positions that put too much pressure on the belly. A specialized instructor will help a lot.

PELVIC FLOOR PHYSIOTHERAPY

The pelvic floor is the musculature that covers the “floor” of your pelvis / (Klaus Vedfelt/Getty Images)

According to physiotherapists Thalita Freitas and Alessandra Sonego, specialized in Women’s Health and Obstetrics by HC-FMUSP, physiotherapy of the pelvic region is a very important complementary practice. It can prevent and correct abnormal postural changes, treat possible pain caused by weight gain, control anxiety, improve breathing and increase vaginal elasticity — thus making the woman the protagonist of her own birth.

“The pelvis of the pregnant woman undergoes a great action of hormones during pregnancy, which make it more flexible to favor the descent of the baby. With physiotherapy, she gains muscle strength, which reduces the chances of involuntary loss of urine and the appearance of genital prolapse. In addition, recovery and regeneration are faster — physical therapy exercises can reduce the time of labor by up to 50%”, they reveal.

Maternal mobility at this long-awaited time and the positions adopted at the time of birth, techniques used by pelvic physiotherapy, play an important role in the mother’s comfort level, and also have an influence on how quickly and effectively the labor will progress.

“The correct positioning of the mother can accelerate labor and reduce the discomfort of contractions, as it favors the baby’s descent, reducing pressure in specific areas and unnecessary muscle effort. Most positions can be applied in the delivery room with or without the use of accessories such as a therapy ball. In addition, the bed can be adapted to facilitate the baby’s exit”, explains Thalita.

Even if the pregnant woman has some complication during the second stage, indicating a cesarean section, the work done previously is not lost, as it helps with body awareness and post-operative recovery. “A quick postpartum recovery depends on the good habits that the pregnant woman has cultivated throughout the pregnancy, and that includes specialized monitoring. Muscles have memory, and that means that physiotherapy can help in their correct rehabilitation — including the abdominal wall, avoiding dysfunctions with a diastasis”, says Alessandra.

The technique can be resumed soon after delivery to ensure that the musculature regenerates and that healing occurs properly, taking into account all interventions and the patient’s clinical condition.