Exercise Before And After Pregnancy

When we started our pregnancy, we were a little afraid to exercise, thinking that any excess could harm the baby.

Depending on the month and exercises we can do them; but we must be very careful and always consult our doctor. 

Exercising during pregnancy is possible.

There are several physical exercises you can do during pregnancy. Many people like to exercise and here are some exercises you can do without causing any harm to your baby:

1. Walking during pregnancy. This type of exercise does not affect the baby, on the contrary, it brings several benefits for the pregnant woman and the baby, such as facilitating their birth in a natural way, preventing circulatory problems such as edema, swelling of the legs and feet, prison of womb, and hemorrhoids, in addition to helping us control our weight.

2. Riding a bicycle. Even if you don’t believe it, this activity can also be done, making it very clear that with great care and precaution. It relaxes, tones, improves circulation and prevents weight gain, among other benefits. This activity can be performed until the fifth or sixth month of pregnancy. An option for when your pregnancy is in the end is to exercise with an exercise bike.

3. Exercise in the water . Water makes the submerged body considerably lessen its weight and reduces the risk of injuring yourself or straining your muscles. This activity provides improvement in muscle, circulatory, respiratory and even reduces back pain.

4. You can also practice yoga. This is another activity that brings multiple benefits, among them, it improves back pain, your body posture, prevents hemorrhoids and the occurrence of vomiting. It also reduces tiredness, nervousness, and guarantees the fetus greater oxygenation. It is an exercise that allows you to relax and meditate.

5. You can practice pilates. In this exercise we must be extremely careful. It has the same benefits as yoga, but you should avoid putting any pressure on your belly.

6. Spinal stretches and head exercises. You can do these activities without any problem. Through them, you can achieve greater flexibility, relaxation and muscle tone.

What exercises you cannot do during pregnancy

1. High-Risk Exercises. The practice of diving sports and activities that can cause falls or injuries, such as horseback riding, skiing or snowboarding.

2. After your first trimester avoid doing abdominal exercises or other exercises where you are lying on your back, they can cause nausea and can drain your blood into the uterus.

3. Avoid standing up and exercising with weights at all costs . It’s not good for you to stand up for a long time, it reduces the blood flow to the uterus.

Exercises You Can Do Right After Pregnancy

Many obstetricians and midwives suggest waiting four to six weeks after the baby is born before starting any type of physical exercise.

1. Kegel exercises. If you notice that the area where the C-section was performed is inflamed or purple, you can do this type of exercise. It strengthens the muscles of the perineum, improving circulation, preventing problems such as urinary incontinence.

2. Push – ups . With this exercise you will be able to strengthen your muscles, making it easier to carry your baby.

3. Head and Shoulder Exercises. This exercise will help tone your abdominal area. Of course, it will take your time, and you must maintain the frequency to get back to the weight you were on before pregnancy.

4. Exercise the pelvis. This exercise is also very good for exercising the abdominal area.

5. Make a schedule to exercise correctly. You can start with five minutes, two or three days a week, then increase to 20 minutes if you feel comfortable, and even more exercise time.

If you notice something strange you should stop exercising

You must be aware of the lochia. If you notice that they have become larger or that they have become dark purple or pink, you can stop exercising and call your doctor. He will guide you.

It’s understandable that we want to do certain exercises to stay active, but it’s also important to take care of our babies’ health. Whenever you have any questions about which exercises to do, consult your doctor.