10 Things You Should Know about Exercise During Pregnancy

The exercise before, during and after pregnancy brings advantages for the health of the woman.

Rita Santos Rocha, a professor and researcher of the Faculdade de Motricidade Humana, explains what the main recommendations and the basic security measures for the safe practice of exercise in pregnancy:

  1. perform physical activity with the supervision of a professional sports, specializing in pregnancy and postpartum exercise.
  2. Clarify all your doubts with the health team, never dismissing the medical follow-up.
  3. When you do exercise, avoid the practical conditions that are inadequate in terms of humidity or temperature.
  4. Make sure you have a bathroom next to the place where you practice exercise, given the increased urination pregnancy itself.
  5. During the exercise always wear a bra suitable for sport that is comfortable during pregnancy.
  6. avoid falls and sprains, always using a specific footwear with impact damping system and side support of the foot.
  7. The gains of weight must be between 10 and 12 Kg during pregnancy. The higher gains can have implications on the Biomechanics of movement.
  8. Ask a health care professional to check the straight abdomen (pregnancy can cause the separation of the abdominal rectus muscle, that is, the two sides, left and right side of the abdomen, move away from the midline of the body, in part due to pressure from the baby in the abdominal wall.)
  9. avoid exercising at altitude, in depth (diving) or subject to shocks (waterskiing, horseback riding).
  10. Do exercise, but respect rest periods, which are essential to your health and the baby.

Text: Ana Margarida Marques

Based on the testimony of Rita Santos Rocha, a professor and researcher of the Faculdade de Motricidade Humana.

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