How to Exercise during Pregnancy

In no way pregnancy is a stage in which we have to stop doing physical activity.

On the contrary, is highly recommended for a healthy pregnancy and a good labour practice any exercise, always in perspective and according to certain criteria.

Mercedes Blanquet, President of the Association of Spanish physiotherapists of the pelvic floor, gives us some General recommendations about prenatal exercise as an introduction to the upcoming deliveries we do about specific exercises to strengthen pelvic floor.

Within the general standards recommended by The American College of Obstetrician and Gynaecologists are swimming for pregnancy according to cheeroutdoor.com:

  • Regular exercise is preferable to intermittent activity. They have to discourage competitive activities.
  • Intense exercise is not performed during a period of febrile illness.
  • They have to avoid sudden movements, jumps, etc. The exercise has to be carried out on a floor of wood or protected surface to reduce impacts and have a safe March.
  • The flexion and extension of joints have to avoid because of the laxity of connective tissues. Activities requiring jumping, fast movements or sudden changes of direction have to avoid instability articulate.
  • Intense exercises must be preceded by a period of 5 minutes of muscle warming.
  • Intense exercises have to be followed by a period gradually decreasing and that include soft static stretching. Because of the laxity of connective tissue increases the risk of injury articulate, stretches must be point of maximum resistance.
  • The heart rate should be measured at times of maximum activity. Heart rate established in consultation with the doctor limits must not be exceeded.
  • It has to go cautiously to get out of the soil, do so gradually to avoid orthostatic hypotension.
  • It is convenient to have abundant liquids before and after exercise to prevent dehydration.

More information | Association of Spanish physiotherapists of the pelvic floor