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Understand the benefits of exercise before you become pregnant

Understand the benefits of exercise before you become pregnant

The recommendation to practice physical activity for any adult healthy, including women who wish to get pregnant, is 150 minutes throughout the week, being 30 minutes a day, 5 times a week. It is worth remembering that this total time contemplates exercises scheduled as walking, in addition to daily tasks, such as cleaning the house and taking the dog for a walk, as well as the activities related to work. The indication allows you to divide this half hour into three 10-minute periods, two 15- or 30-minute sessions at a time.

Think about the 24 hours a day: in theory, eight hours are meant for sleep. The minimum recommendation of 30 minutes is to avoid sedentary and long periods of sitting. With a half hour, it is possible to maintain health levels and preserve physical functions.

What a future pregnant woman needs to consider is that the pregnancy process consists of a large overload to the body, since from the beginning hormonal changes occur and , gradually, physical changes so that the anatomy adjusts to the growth of the baby. The better your fitness before pregnancy, the less physical discomfort associated with back, leg and foot pain, as well as the lesser the feeling of fatigue from weight and physiological changes.

If possible, start a program of physical activity with a minimum of six months before the first attempts to conceive. Prioritize 150 minutes of minimal physical activity and try to include at least two days of scheduled activity such as walking (jogging), swimming, or dancing. Aerobic exercises will help with weight control and health variables related to cholesterol, triglycerides, blood glucose, blood pressure, and others.

It is also important to train strengthening exercises, such as weight training, yoga or pilates, so that the body is more prepared to withstand structural changes. Remember to choose activities that you can keep with your pregnancy, and avoid contact, such as fighting and sports.

In addition, activities performed before pregnancy can be continued if there is no contraindication. Otherwise, the beginning of the practice should be slow and with light intensity. The benefits will be important throughout each gestation period; from the beginning, with the improvement of the general physical conditioning, and every month, helping to prevent discomforts and other variables, until the time of childbirth, recovery and resumption of routine prior to pregnancy.

Preserving self-esteem as well -and feeling of inner confidence are also important reasons for maintaining an active life throughout the process. Before starting an exercise program, visit a doctor and check your health. Once this is done, find a physical educator to guide you on the best way to start training safely.


Older children are worse drivers than younger siblings

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Who thinks the first-born are always the most the family will be surprised by this news. The study was conducted by Privilege Car Insurance with 1395 drivers and revealed that 89% of the first-borns exceed speed limits, 35% have already been fined and 47% have a habit of cutting other drivers while driving.

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Happily married couples get fatter together, says study

Happily married couples get fatter together, says study

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