A few days ago we told you about the most appropriate exercises during pregnancy, and today we want to know what is the right time to start exercising during pregnancy , since this practice is so beneficial for the future mother and the baby.
The first thing we have to point out is that the answer to our question will depend on each woman, so it is always better that we consult the gynecologist about the possibility of starting or continuing with the practice of exercise.
The main reason is that the first trimester of pregnancy is the most delicate and when there is a greater risk of a complication or miscarriage, so when we confirm the news of pregnancy, it is advisable to review our custom regarding physical activity.
If we were used to a strong sport rhythm, we must reduce it or even stop it for the moment if we have any indication that there is a risk for pregnancy. And consult the gynecologist as soon as possible . If our exercise practice was gentle, and it is appropriate exercises during pregnancy, we can continue at the same pace as long as we do not notice difficulties.
The least recommended is to start a new activity to which the body is not used to, as it could negatively affect our state.
As you can see, these are questions of logic that make us look at the conditions and particularities of each woman, always looking for the safety of pregnancy. And to confirm safety, nothing better than a visit to the specialist.
When to start exercising during pregnancy?
When the doctor confirms that there is no contraindication to exercise, we can start it, following certain recommendations that will depend on our physical condition and how accustomed we are to doing physical activity.
If we do not usually exercise, we must start gradually during the first trimester and at low effort levels to gradually increase the intensity of the exercise. As we have mentioned, it is not recommended during the first quarter to start any new activity. We will always have to be careful that exercise does not cause us pain, a feeling of “shortness of breath” or excessive fatigue.
Remember that exercising or doing physical activity is practicing any body movement produced by skeletal muscles, with the consequent consumption of energy, and that is practiced regularly.
It can be a sport (but we are not talking about high competition, which is not recommended ) or walking, yoga, swimming … at a moderate pace, and these activities can be done from the beginning of pregnancy.
If we are used to a strong exercise rhythm, it is convenient to lower it (surely the body will ask us for moderation) and of course we cannot practice risk sports (skiing, climbing…) or excessive impact (spinning, triathlon…).
And when to stop exercising during pregnancy?
If the pregnancy continues without difficulties, the second trimester is still a perfect time for exercising, when the body weight of the expectant mother has not yet increased too much.
In the third trimester, well into the pregnancy, we will surely have to reduce the rhythm of exercise , but in exchange we can start or intensify the exercises to prepare for childbirth. Some exercises are less recommended at this stage, such as cycling, due to the loss of balance that the large volume of the belly can cause.
And, until the last moment before the baby is born, walking at a good pace is the best option, safe and favorable for the arrival of labor naturally once we have reached 38 weeks. In the final stretch of pregnancy, it facilitates labor due to the pelvic rocking that occurs during walking, when effacement of the cervix occurs in the first phase of labor, early or latent dilation.
Another issue is that we have to interrupt the exercise because there is some difficulty or risk for the pregnancy and they send us rest.
We will stop exercising and go to the doctor if we have any of the following symptoms: vaginal bleeding, difficulty or effort to breathe, dizziness, headache, chest discomfort, muscle weakness, pain or swelling in the calves, contractions, reduction in movement of the fetus, blurred vision, or fluid leakage from the vagina.
In short, from the first moment if there is no risk for pregnancy, we can practice gentle and appropriate exercises for this stage. It is important to confirm with the doctor that the exercise we do is not harmful or that they advise us what would be best if we are not used to any physical activity.
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