Exercises During Pregnancy

Pregnancy is a time of significant changes, but that doesn't mean we need to drastically alter our daily routine. Physical exercise can prevent or alleviate discomfort during pregnancy and strengthen the body, preparing it for childbirth.

Mothers who regularly exercise do not need to stop during this stage of life, they simply need to reduce the intensity. Exercise duration should not exceed 60 minutes, and breaks should be taken every 15 minutes of activity.

Before starting any exercise routine, it is important to consult with your doctor and gynecologist.

Aerobic Exercise involves activities that use multiple muscle groups in a continuous, moderate-to-long duration rhythm. It’s healthy because it increases energy levels, modifies posture, enhances muscle endurance, and improves the ability to face childbirth. It is also proven that physical activity during pregnancy helps prevent gestational diabetes. Some examples of aerobic exercises include:

• Walking: There is no risk, and it can be done from the first moment until just before giving birth. Walking helps control weight and promotes circulation, reducing the troublesome swelling in the legs that is common during pregnancy.

• Swimming: Water sports are perfect during pregnancy because immersion reduces body weight and the risk of overstraining muscles or causing injuries. Swimming or aquagym will strengthen muscles and reduce lower back pain. After swimming, it’s important not to forget to apply moisturizer, and Olivolea Anti-Stretch Mark and Firming Cream is perfect for this. Chlorine in pools can dry out the skin, and during pregnancy, the skin needs constant care.

• Cycling: Ideal during the early months of pregnancy. Cycling promotes cardiovascular health and prevents excess weight gain during pregnancy. It’s a relaxing activity that also tones the legs and reduces fatigue and blood pressure, ensuring better oxygenation for the baby.

• Yoga and Pilates: These exercises help control breathing, which is vital during childbirth, and improve posture, preventing back pain and issues such as varicose veins or hemorrhoids. It’s important to choose simple exercises that stretch and tone muscles and avoid those that put pressure on the abdomen or affect balance.

It’s important to take things slowly, performing exercises gently and calmly. It is recommended not to exceed 130 beats per minute, drink plenty of water, and control breathing. If symptoms such as muscle fatigue, vaginal bleeding, or dizziness occur, exercises should be stopped immediately.

Enjoying healthy exercise during pregnancy is beneficial for both the future mom and the baby. It’s an added benefit to this emotional stage of life. Additionally, continuing the routine after childbirth will speed up recovery. We must also remember that prevention is essential during this time. After exercise, hydrating the entire body after a bath or shower offers a moment of relaxation. It’s advisable to care for the skin with a firming cream to prevent stretch marks and deeply hydrate it at the same time.