Can you do sports if you are pregnant? What sports disciplines can I practice? On the MyLibi blog we clarify the doubts that every woman has and answer questions about what sports to practice to feel good and avoid any risk.
Yes, you should play sports during pregnancy.
Excluding those women who have a risk pregnancy, it is totally recommended to exercise at least 45 minutes a day. As long as it is not high impact exercises. A daily exercise routine during the pregnancy months helps to:
Benefits of sport for pregnant women
- Improve your mood and increase your positivity. Practicing sports has direct benefits that combat stress. Increases endorphins. Physical activity can help you increase the brain's production of feel-good neurotransmitters called endorphins.
- It helps control weight. Moderate and daily exercise can help pregnant women burn extra calories. Walking, swimming, doing yoga are safe and effective exercises to lose or at least not gain weight.
- Strengthens the pelvic floor. During pregnancy this area loses tone, this causes back pain and urinary incontinence. A highly recommended exercise is Kegel exercises.
- Helps strengthen muscles, endurance and strength. Childbirth is not an easy thing, by having stronger muscles, childbirth will be easier and we will be better prepared to resist the pain.
Until what period is it advisable to do sports if you are pregnant? What sports can be practiced and what sports should not be practiced?
Fetal development occurs during approximately 40 weeks, and these have proven to be transcendent in the future health of the newborn due to the extreme sensitivity and plasticity that developing organs go through.
Understanding exercise as a source of health, taking advantage of this train that only lasts 40 weeks in pregnancy can be key to the prevention of many of the pathologies that today continue to be a public health problem. The challenge could be in promoting early prevention in utero.
Regarding the type of exercise, duration and weekly frequency, experts point out that it is important to combine aerobic and strength work in each session, which should be 45 to 65 minutes, between 3 and 4 days a week.
Modalities such as Pilates or yoga, frequently recommended during this period, are not associated with the physiological benefits described, but rather with improvements in mental health and pain reduction.
The intensity should in any case be moderate, although it should be adjusted for each woman and monitored throughout the session. Physical exercise can be started from week 9 to 12 of gestation (after the first perinatal visit) until week 38-39 of pregnancy.
Any strenuous exercise (90% maximum heart rate) should be avoided, as it may increase the risk of hyperthermia, dehydration or reduced uterine flow with the consequent risk of compromising fetal health.
In the same way, long-distance running, weight training and intense isometric contraction work, jumping, exercises with the risk of impact and falls or in the supine (face up) position should be postponed until after pregnancy.
Recommendations:
We recommend always wearing sports clothing that is comfortable, that allows you to carry out your routine, providing maximum comfort and support. At MyLibi we have sports clothing for pregnant women: High-support tops , with elasticity and extra soft fabric, which will allow you to move in complete safety. Netis leggings , with a high waist up to below the bust for complete coverage, without oppressing the waist. The belly part has great elasticity, which allows the tissue to stretch as the belly grows, accompanying you throughout your pregnancy and even postpartum.
Many of our clients are surprised by the comfort of the garments, since they have an effect like a second skin. One of the great eminences of Yoga in our country, Lucia Liencres, has used our garments throughout her pregnancy. Congratulations on your baby!
