Best exercises for pregnant women

The best exercises to be practiced in pregnancy are walking or stretching, for example, as they help to reduce stress, combat anxiety and increase self-esteem. However, the practice of exercise in pregnancy should only be done under medical guidance, because in some cases they are not recommended, as in the case of detachment of the placenta and in risky pregnancy.

Exercises can be started at any stage of pregnancy and can be performed until the end of pregnancy, being useful to facilitate normal labor and return to the ideal weight after delivery. However, those who were sedentary should prefer lighter exercise, and preferably in the water. Anyone who was used to exercising should slow down so as not to harm the baby.

Great examples of exercises to practice in pregnancy are:

1. Walk

Ideal for women who were sedentary before becoming pregnant. Light and elastic clothing and sneakers with good cushioning should be used to prevent injuries and drink plenty of water to avoid dehydration. You can walk 3 to 5 times a week at times when the sun is not very strong. See an excellent walking workout for pregnant women.

2. Light running

Indicated for those who already practiced exercises before becoming pregnant. It can be performed during the 9 months of pregnancy, 3 times a week, for 30 minutes, but always with low intensity, always respecting your own rhythm.

3. Pilates

It improves breathing, heart rate, stretches and strengthens muscles and is great for posture. It can be practiced 2 or 3 times a week. See: 6 Pilates exercises for pregnant women.

4. Water aerobics

It is indicated even for women who were sedentary before becoming pregnant and can be performed during the 9 months of pregnancy. It reduces pain in the feet and in the back, as well as swelling in the legs. It can be performed 2 to 4 times a week.

5. Exercise bike

It can be performed during the first 2 trimesters of pregnancy, 3 to 5 days a week. You must be attentive to your heart rate, not letting it exceed 140 bpm and observe if sweating is excessive. The size of the belly at the end of pregnancy can make it difficult to perform this activity.

6. Stretches

These can be performed daily until birth, whether sedentary or experienced. You can start with lighter stretches, and as the woman develops elasticity, the stretching difficulties will increase. See: Stretching exercises in pregnancy.

To ensure safe physical activity, it is important to have the guidance and monitoring of a qualified Physical Education professional and the authorization of the doctor who is performing prenatal care. If the pregnant woman experiences any unpleasant symptoms such as abdominal pain, discharge or blood loss through the vagina, while exercising or a few hours after class she should seek medical help.

7. Light weight training

Pregnant women who already did weight training before becoming pregnant and who had a good physical condition, can do weight training exercises, however, the intensity of the exercises should be reduced, reducing the weights at least in half, to avoid overloading the spine., knees, ankles and pelvic floor.

Exercises advised against during pregnancy

High impact exercises should not be performed during pregnancy because they can cause pain or even harm the baby. Some examples of contraindicated exercises in pregnancy are:

Abdominal exercises; At high altitudes; That involve fights such as jiu-jitsu or jumps, such as jumping classes; Ball games such as football, volleyball or basketball; Strenuous running; Bicycle, in the last months of pregnancy; Heavy bodybuilding.

Exercise is also discouraged when the woman has to rest, under medical guidance and when the placenta is detached. In case of doubt, contact the obstetrician. See when to stop physical activity during pregnancy.

Exercises help to maintain proper weight during pregnancy. Enter your details here to find out if you are getting fat properly or if you need to do more exercises:

Attention: This calculator is not suitable for multiple pregnancies.