This month we have proposed in Baby Experience to become a little more sportsmen! For this we will have among us Marta Puigdomènech, director of MAMIfit Sabadell-Sant Cugat, Bachelor of Science in Physical Activity and Sport (Col. 13947)
On Tuesday February 9, 2016 at 7 p.m. We will open the group with a free trial class (class duration 1 hour). Moms who are pregnant is a great opportunity to feel the body and start preparing for childbirth!
If you want to know why it is so important to exercise during pregnancy, here are some important facts.
WHY EXERCISE DURING PREGNANCY?
Women are prepared to give birth, but not in a sedentary world in which we often spend 8 hours of the working day sitting. Movement is basic to live. This is why it is so important to exercise during this period.
The moment we become pregnant, we are classified as vulnerable and in case of doubt the doctors recommend rest. How many times do they tell us: 'Don't take on weight that you are pregnant' It is as if by activating the muscles and raising the pulsations a little we have to lose the baby. Scientific studies show that sedentary lifestyle is more dangerous than physical activity.
What benefits does exercise bring us?
For mom:
- Helps prevent nonphysiological abdominal diastasis
- Allows better control of weight gain
- Reduces the risk of hypertension, pre-eclampsia or gestational diabetes
- Improve constipation
- Decreases the incidence of urinary incontinence in both pregnancy and postpartum
- generates endorphins preventing pre and postpartum depression
And the benefits for the baby:
- Improves the maturation of the nervous system
- Decreases heart rate at rest
- It improves the viability of the placenta by making the entry of nutrients and the exit of waste substances more effective.
- Increases amniotic fluid by decreasing the risk of preterm delivery.
What type of exercise is recommended?
Both in pregnancy and in the postpartum period are important enough to put ourselves in the hands of specialized professionals to recommend what exercise we need.
This will vary depending on whether it is our first pregnancy or not, how long it has been between pregnancies, what type of previous births you have had, if you have circulation problems, vulvar varicose veins, abdominal diastasis, hypertension, what is the quality of our connective tissue ,etc.
But to help you choose, see that it is an exercise that:
- Include: posture work, pelvic floor, indirect girdle, strength exercises, cardiovascular exercises and preparation for childbirth exercises.
- Avoid: conventional sit-ups, valsalva maneuvers (hold your breath to move heavy weights), impact, classic Pilates exercises, exercises that increase pressure on the alba line (push-ups, planks, etc.)
Since when and until when?
From the first day until the end. There are scientific studies that highlight the importance of starting 6 months before pregnancy.
All of these considerations will need to be accompanied by a healthy lifestyle like nutrition and stress reduction as much as possible.
If childbirth is compared as a long distance test (such as running 42 km), who is able to do it without having trained? Well that's what we need during pregnancy.
To make your registration write to cristina@borntobe.es or send a private message on facebook to Baby Experience.
We wait for you!
