Do you know how to choose the best physical activity for gestation?
Sedentary lifestyle and excessive gestational weight gain are the major contributing factors to the obesity epidemic in developed and developing countries. under development. One of the benefits of exercise during pregnancy is that it can maintain or improve fitness and can help prevent excessive gestational weight gain, and reduce the risk of developing dangerous conditions for the mother and baby, such as gestational and pre-diabetes and may also help prevent or reduce the symptoms of low back pain by helping to manage anxiety and stress, which are very common at this stage. p>
In 2009, the American College of Obstetricians and Gynecologists (ACOG) reaffirmed her 2002 guidelines for exercise during pregnancy and the postpartum period. The ACOG recommends that, in the absence of any medical complications detected in the evaluations made during this period - where prenatal care is necessary and follow-up with the obstetrician - the exercise of pregnant women can and should be done at a moderate level of approximately 30 minutes per day under proper professional supervision.
Royal College of Obstetricians and Gynecologists (RCOG) of the UK also suggests that all pregnant women participate in aerobic exercise and moderate conditioning as part of a healthy lifestyle During the pregnancy. Ideally, a sedentary woman should start by doing 15 minutes of exercise three times a week and then increase to 30 minutes. Physical activity women can and should maintain a good level of physical fitness during pregnancy, without exceeding the weight limits and without reaching competitive levels.
It is important to emphasize that in addition to practicing sports, caring for food is extremely important for to maintain an adequate weight also, that is, there should be neither excessive gain nor excessive weight loss. As a midwife and mother, I would recommend recommending quieter activities during the 9 months, if possible, following the recommendations already mentioned.
Here's how to choose the best activity
For pregnant women who do not want to be without exercise, I suggest swimming or other water activities as the most appropriate sport in this period. This is because in the water the swelling reduces, the forces in all the joints that support weight are reduced and the heat of the body is easily dissipated in the water which gives comfort, since pregnant feel more heat. Only deep diving should be avoided in this situation as the fetus is at increased risk of decompression sickness.
Classes such as pilates, yoga, for example, are also great recommendations. But it is necessary to do it with a qualified professional and under medical guidance, since some positions and movements may not be advised against those who are trying to conceive or are already pregnant.And it is obvious that activities that risk falling or abdominal trauma are completely undesirable. In addition to lifting heavy weights and possible resistance tests.
A study published in the journal Pediatrics found that a balanced diet can improve the behavior of children with Attention Deficit Hyperactivity Disorder (ADHD). The study was led by physicians at the Northwestern University Medical School in the United States. The study reviewed the latest studies on the subject and concluded that excluding stimulant foods such as soft drinks and sweets and include in the diet fish, vegetables, fruits, vegetables and whole grains may play a complementary role in the treatment of the disorder.
Nausea and vomiting usually occur between 5 and 18 weeks of pregnancy. From 50% to 90% of women have some degree of nausea, with or without vomiting. The severity of these symptoms may vary from woman to woman. "Morning sickness" is the term often used to describe common mild nausea during pregnancy, while hyperemesis gravidarum is the term used to describe a more serious condition.
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