Walking, yoga and swimming protect the mothers’ and babies’ hearts

A few decades ago, it was believed that exercising during pregnancy could be harmful to the development of the foetus. That’s why pregnant women were advised to rest as much as possible and not to do any type of physical activity.

These days, the advice is quite the opposite. During pregnancy, exercise is beneficial, in the absence of medical contraindications, and it may help to protect the mother’s heart and that of the foetus.

These conclusions were reached by the Research Institute of the 12 de Octubre Hospital in Madrid, which has published a study on exercise during pregnancy. Physical activity, according to researchers, does not overstrain pregnant women’s hearts, but reduces cardiovascular risk factors, by stimulating the circulation, reducing blood pressure and preventing fluid retention.

But there are even more benefits:

• It reduces muscle pain, particularly in the lower back, and reduces the risk of suffering from sciatica.
• It prevents the appearance of gestational diabetes, because the activity keeps blood glucose levels stable.
• It promotes growth of the placenta and its blood supply, reducing the risk of its premature ageing.
• It prepares the mother for childbirth, preventing loss of core muscle tone (in the centre of the body).
• It helps to control weight
• It has very positive psychological effects, because it boosts self-esteem and positivity.

Before choosing your activity, assess your current fitness level, your usual the sporting activities, your preferences and physical and/or medical limitations.

The most highly highly recommended activities are:

• Walking. It prevents swollen legs, varicose veins, constipation, haemorrhoids and eases natural birth. In the absence of contraindications and, provided you are fit, running is allowed, always moderately. You must take great care not to fall.
• Yoga. This form of exercise helps you to relax and to breathe, which is very helpful during childbirth. It improves posture and reduces backache. It increases the oxygen supply to the placenta and helps to prevent fatigue.
• Pilates. This improves body tone and posture, which is helpful during childbirth. Just ask the monitor if any exercises increase pressure on the abdomen and avoid them.
• Swimming. The body weighs less in the water and pregnant women can move with more confidence, reducing the risk of injury. It will relax you, your blood pressure with fall and it strengthens the muscles and oxygenates the foetus.
• Cycling. This improves the circulation, helps to keep weight under control and reduces blood pressure, while improving muscle tone in the legs. It is preferable to use an exercise bike, particularly after the fifth month, because the size of your belly may feel uncomfortable and there is a risk that you might topple over.

Before taking any exercise, talk to your doctor in case there is some reason why you should avoid certain activities. Inform any monitors that you are pregnant for your own safety.

This post is also available in: Spanish