There are certain physical activities that are especially recommended during the pregnancy period. Some of them can be done almost until the ninth month. On this occasion, we talk about the sports that any pregnant person can consider doing.

 

Playing sports during pregnancy is healthy for both the mother and the baby, generally at all stages of pregnancy. In this post, we already discussed its benefits and recommended a series of precautions. Now let's see the activities you can consider doing:

 

Walking and Running

These basic physical activities are ideal for lowering blood pressure, improving functional physical conditions and reducing metabolism. Going for a walk or running for a few minutes helps reduce stress and improves mental health.


Is it safe to go running during pregnancy? It is. As long as you already have a previous habit and don't demand more of yourself than you should. It is important not to seek speed or distance goals during the nine months. You can make the most of the first two trimesters since your belly will not have excessive volume yet. In the last three months, you will have to be more careful. Unlike going for a walk, running is a sport with much more impact and the leg muscles suffer more.


What precautions should I take? It is very important that you have good hydration before, during and after the outings regardless of whether you do them walking or running. Equip yourself with sneakers and comfortable clothes. The leggings for pregnant women will hold your belly and your lower back. And they will help you wick away sweat quickly.

 

Swimming

One of the most obvious benefits thanks to the practice of swimming in your day-to-day as a pregnant woman is going to be the improvement of pulmonary resistance. If you get into the habit of swimming several times a week, you will notice less fatigue in your routine activities. In addition, you will work your muscles and improve blood circulation. This is important to avoid swelling and leg cramps.


Is it safe to swim during pregnancy? Yes, it is. For many specialists, swimming is the best sport to do for pregnant women. It is a physical activity without impact where you will be able to move your body much more easily and relieve back pain. There is no style that is safer than another, but it is possible that back exercises cause discomfort, especially during the last trimester. Avoid any kind of hassle.


What precautions should I take? Again, hydration is a key element in all sports. You should also stretch before and after the activity to avoid soreness.

 

Yoga

Yoga is a very beneficial activity for pregnant women. You should do this to exercise your pelvic muscles, improve your breathing, and lower your blood pressure. Not only will it help you prepare for the moment of delivery, but it will also facilitate your postpartum recovery.


Is it safe to do yoga during pregnancy? Yes, totally. There is no impact in yoga. It is an excellent activity to reduce stress and connect with your baby. Also, it can be done at home with very basic equipment.


What precautions should I take? The truth is that in yoga there are certain poses that demand too much effort in the abdominal area. You must avoid them to not compress the belly. It is good to increase the heart rate without reaching the limit. And it is highly recommended to wear comfortable clothing. Maternity briefs and tights are going to be very useful for you.

 

Bicycle

Finally, cycling is another non-impact physical activity that can be done during pregnancy. It will help you have good circulation, maintain a balanced weight and exercise your muscles.


Is it safe to cycle while pregnant? It is. It all depends on the level of demand during the moment of effort. During the first trimesters, you will not have too many problems completing your outings. But from the fifth or sixth month, you have to be more careful due to the size of your belly. Riding a bike will become more uncomfortable and you may have more difficulty keeping your balance. It is important to avoid any fall with the possibility of impact with the front of the body, so you can consider using a stationary bicycle, ideal for all stages of pregnancy.


What precautions should I take? Avoid moments of intense heat and hydrate your body at all times. Do not try to make routes that are too complicated so as not to jeopardize your health and the baby. It is also not the best sport if you suffer from haemorrhoids as contact with the saddle can increase pain.