How important is exercising during pregnancy? See benefits and care

Practicing physical exercise is essential for a healthy pregnancy. The WHO (World Health Organization) recommends that pregnant women do at least 150 minutes of moderate-intensity aerobic physical activity and muscle strengthening during the week, which is equivalent to around 21 minutes of exercise per day. But why is staying active during pregnancy so important?

According to Natália Megda Almeida, supervisor and physiotherapist of the Safe Maternity team at CEJAM (Center for Studies and Research “Dr. João Amorim”), physical exercises help maintain the mother's good physical shape and promote the maintenance of cardiopulmonary function. , help control weight gain and reduce the risk of complications such as gestational diabetes and pre-eclampsia.

“They can also facilitate labor and contribute to a faster recovery after birth,” says the professional. However, she emphasizes: “It is essential that the exercises are carried out appropriately and under medical guidance and authorization to ensure the safety of mother and baby.”

Benefits of physical exercise for pre and postpartum

According to Almeida, the benefits of physical activity during pregnancy include:

• Reduction of the sedentary period during pregnancy;
• Relief of back and joint pain;
• Reduction of the risk of complications during pregnancy and childbirth;
• Promoting a more balanced emotional state.

According to the physiotherapist, exercise can also offer postpartum benefits, such as:

• Aid in the recovery of the body.
• Strengthening the pelvic and abdominal muscles;
• Strengthening women's self-esteem after changes to their body.

“Exercises can be practiced throughout pregnancy, especially if the woman already had an exercise routine. It is important that they are carried out cautiously and under medical authorization. Furthermore, adapting the intensity and type of exercise depending on the pregnancy is essential”, advises Almeida.

What exercises can be practiced by pregnant women?

According to the expert, low-impact exercises are recommended throughout pregnancy, such as walking, yoga and pilates. “When the pregnancy is already advanced, you should continue with your exercise routine, but the objectives are to prepare the woman’s body for labor and ensure her and the baby’s well-being,” she says.

For pregnant women who intend to have a natural birth, the exercise routine aims to facilitate labor. In this case, walking can facilitate flexibility and increase the rhythm of contractions, and it is recommended to do it regularly for at least around 30 minutes a day.

For future mothers who like to practice weight training, the modality is also safe during pregnancy, as long as it is done under the supervision of a qualified professional. “Bodybuilding exercises can help strengthen the pelvic muscles that support the additional weight of pregnancy, as well as contributing to general well-being and preparing the body for childbirth,” explains Almeida.

In this case, squats and pelvic tilt are recommended to strengthen the muscles that will be used during childbirth and to help with pelvic mobility. “It is important to adapt the exercises according to individual needs and the stage of pregnancy, avoiding movements that put the mother and baby at risk”, emphasizes the physiotherapist.

Finally, mobility exercises using a Pilates ball and breathing exercises can help with labor.

And postpartum? What exercises are recommended?

The postpartum period is a period of great physical, emotional and social changes for the mother, baby and family. During this recovery time, it is important that the mother stays active, taking walks and following a balanced diet, in addition to counting on the help of a support network, says Almeida.

“Kegel exercises are indicated to strengthen the pelvic floor muscles that support the bladder, intestine and uterus. They can be done at least 3 times a day and will make it easier for this mother to return to her daily activities”, he advises.