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Physical activity in the first trimester of pregnancy

Physical activity in the first trimester of pregnancy

Changes caused in pregnancy occur mainly by account of the increase in the action of some hormones, which according to their characteristics will prepare the woman's body for the development of the baby. The initial changes expected are the relaxation of the body's internal muscles, increase in body temperature, development of milk producing glands, breast enlargement, water retention, increased fat deposition, increased uterine growth and of the relaxation of the joints and muscles.

In relation to the cardiovascular system, the blood circulation also rises (cardiac output) due to the increase of body fluids and quantity of some cells. Because of this, the heart rate of the pregnant woman increases, especially after the second week (between 8 and 20 more beats per minute), returning to normal values ​​around 6 weeks postpartum.

Mean blood pressure decreases in first trimester to the sixth month, as well as hemoglobin, the cell responsible for transporting oxygen, which also falls and causes the feeling of tiredness and discomfort to be constant at the beginning of gestation. These changes occur in order to stabilize the circulation in order to provide nutrients and oxygen to the mother and the fetus. As for the gastrointestinal system, due to the decrease in the tonus (relaxation) of the smooth muscle, the intestine functions more slowly and, for this can lead to indigestion and reflux.

The exercises provide a number of benefits for pregnant women, from pain prevention to ease of recovery in the postpartum period. Before starting the activity, however, consult your obstetrician and assess possible risks.

What benefits are expected with regular physical activity?

Prevention of back pain as the belly grows

  • Reduction of gait changes over the 9 months
  • Reduced risk of pre-eclampsia (gestational hypertension)
  • Reduced risk of gestational diabetes
  • Lower incidence of varicose veins or deep vein thrombosis
  • Lower risk to premature labor
  • Improved mood and sense of well-being
  • Decreased fatigue, stress, anxiety and depression
  • Better recovery after birth and recovery from pre-pregnancy weight
  • Greater likelihood of continuing to practice of exercises after the birth of the baby.
  • Exercise is bad for baby development?

No, if your diet is balanced. Exercise during pregnancy is not related to preterm birth, low birth weight, or changes in milk production in general. Only very intense exercises are related to small changes, between 200 and 400 grams at birth, when compared to women who practice moderate physical activity.

But can every pregnant woman do physical activity?

Almost all pregnant women can do physical activity, with the exception of those with some special health condition. Remember that it is very important to consult your doctor to know these conditions and obtain release for exercise.

In general, some situations are known and expected in the first trimester of pregnancy, such as drowsiness, difficulty concentrating , tiredness, malaise, indigestion and reflux. If these discomforts are very frequent, it is possible to wait until they subside or until the third month is coming to an end so that the practice of physical activity is initiated.During pregnancy, exercise is contraindicated when any specific conditions occur, such as:

Heart disease

Restrictive lung disease

Cervical cerclage

  • Pregnancy Multiple
  • Persistent bleeding
  • Placenta previa after the 26th week
  • Preterm labor
  • Membrane rupture
  • Pre-eclampsia / pregnancy-induced hypertension
  • And when the contraindication may be relative
  • Severe anemia
  • Arrhythmia not evaluated

Chronic bronchitis

  • Poor control of diseases such as type 1 diabetes
  • hypertension, thyroid and seizure disorders
  • Morbid obesity
  • Low weight
  • Very sedentary lifestyle
  • How to practice safe exercise?
  • The recommendations of how much to practice and with what intensity will vary mainly according to the state of general physical conditioning of the woman. For all women without medical restrictions, aerobic exercise at moderate intensity 3 to 5 times a week, 15 to 60 minutes per session, and strength training exercises 2 times a week for the main muscle groups is indicated. If you are already active:
  • it is suggested that the activity routine be maintained, except in situations where there is physical risk to the baby and the mother, as in contact sports, such as fights.

If you do not

If you have special health conditions:

talk to your doctor about care for a customized training program, should start with light aerobic activities and evolve as the progression of physical fitness progresses.

Examples of exercises Aerobics: walking, cycling, dancing, water aerobics, swimming and swimming

Strength: bodybuilding, pilates, tr ATTENTION: to practice exercises on hot and humid days, if possible, opt for a controlled environment (gym or at home)

diving activities and altitude should be avoided. Do not start exercising or stop immediately if there is:

  • Vaginal bleeding
  • Amniotic fluid loss
  • Shortness of breath
  • Dizziness

Headache

  • Chest pain
  • Pain in the calf and swelling (it is necessary to rule out possible thrombophlebitis)
  • Fall of fetal movement
  • Muscle weakness

  • Muscle pain after training can be severe

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