Workouts for pregnant women: which practices are allowed and which ones to avoid –

pilates, yogabodybuilding, walk… Every pregnant woman wants to maintain a healthy pace during pregnancy, but insecurity when choosing the right activity is inevitable. We talked to experts on the subject and clarified how to guarantee light workouts for pregnant women during this very special period.

First, it is worth clarifying a myth about the subject: physical activities during pregnancy, contrary to what many people think, are very welcome. They can bring numerous benefits, such as improvement in fitness, the lower risk of a premature birth and even the decrease in the risks of depression. In addition, contraindications are minimal, as explained by gynecologist Alessandra Bedin (@dralessandrabedin), obstetrician Hospital Israelita Albert Einstein (SP). “High-risk pregnant women who require rest, such as those with heart problems or who have had premature births in previous pregnancies are the only ones who should not exercise”, he guarantees.

“Pregnancy is not the time to gain muscle mass. Exercises should aim at comfort, health and well-being”

However, that doesn’t mean going out there lifting weights without measuring the consequences. As physical educator Marcelo Barros (SP) reminds us, “pregnancy is not the time to gain muscle mass”. For the professional, “the exercises should aim at comfort, health and well-being. Therefore, they are usually based on three pillars: stretching, which seeks to relieve pain and discomfort caused by weight gain; aerobic exercises, which will contribute to the improvement of physical conditioning; and muscle strengthening, to help support weight overload”.

By following these three principles, even women who are sedentary can venture into exercise during pregnancy. According with the doctor. Moses Cohen (@drmoises.cohen), orthopedic surgeon Hospital Israelita Albert Einstein (SP), “the objective is to benefit the health of the pregnant woman and the baby. If practiced with the correct orientation, the activity can guarantee better weight gain and maternal adiposity, decrease in obstetric complications and in the incidence of cesarean sections, among several others.”

Light workouts for pregnant women: which ones are allowed

Among the extensive variety of possible exercises, Dr. Cohen and educator Marcelo Barros suggest the following workouts for future mothers:

Helps maintain muscle relaxation and prevents injuries and pain lumbar. It also works on breathing and oxygenation of muscles and tissues, improving energy status and eliminating toxins and lactic acid.

See a series here.

It has low impact and can be performed at any stage of pregnancy. During exercise, the pregnant woman is able to control her heart rate, in addition to working the musculature of the lower limbs and pelvis. Walking also helps with blood circulation, reducing the incidence of varicose veins.

See here other advantages of the walk.

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It is also a low-impact activity, but it works all the muscles in the body, specifically strengthening the abdominals, paraspinal and pelvic floor muscles, which are important for childbirth. It also improves physical conditioning and gives better balance to the pregnant woman.

See a water aerobics workout here.

Different from the other activities, the modality allows an adaptation of the physical exercises for the possibilities of the pregnant woman. The workouts can be started together with the discovery of pregnancy and still guarantee greater comfort for pregnant women who are about to give birth.

See bodybuilding care for pregnant women here.

what to avoid

Running and jumping exercises:

According to Barros, although there is no prohibition regarding the practice of race, the problem is the mechanical overload caused by the increase in weight on the knees, spine and pelvic floor. “This is the biggest risk, the impact. Therefore, running and exercises that involve jumping are not recommended.

The problem is the mechanical overload caused by the increased weight on the knees, spine and pelvic floor.

If you’re already used to running and don’t want to lose your physical fitness level, the personal advises: “devices like elliptic It is bicycle perfectly simulate the level of conditioning required by a race and are low impact. Swimming is also a great option.