Ejercicios durante el embarazo: qué hacer y qué evitar

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Muchos expertos recomiendan caminar como uno de los ejercicios más beneficiosos durante el embarazo. Debe comenzar con dos o tres veces a la semana caminando a un ritmo moderado y, con el tiempo, debe aumentar los minutos, el ritmo y las pendientes a lo largo del camino.

Pero, ¿qué más puede practicar una mamá aparte de caminar?

Ejercicios durante el embarazo: qué hacer

Los ejercicios que debe hacer durante el embarazo dependen principalmente de su gusto y de los consejos de su médico. La natación es un deporte muy atractivo, ya que puede flotar y su cuerpo pesa menos.

Lo mejor en estos casos es combinar ejercicios cardiovasculares, ejercicios de fuerza y flexibilidad, siempre y cuando evite los ejercicios sobre los que tiene que saltar.

Si desea correr antes de quedar embarazada, en la mayoría de los casos puede seguir corriendo durante el embarazo, aunque puede que tenga que cambiar un poco su entrenamiento. Durante los primeros cinco minutos y los últimos cinco minutos, debe ir a un ritmo más lento para calentar y reducir la actividad corporal, respectivamente.

Muchas mujeres se marean durante los primeros meses de embarazo y, a medida que el bebé crece, su centro de gravedad cambia. Por lo tanto, es probable que sea más difícil mantener el equilibrio, especialmente durante el último trimestre; y por esta razón puede ser más difícil hacer ejercicio durante el embarazo.

Además, si su cuerpo pide una pausa debido a algún síntoma anormal, debe hacerlo. Su cuerpo está enviando mensajes de descanso en los siguientes casos:

  • Está mareado
  • Se siente cansado
  • No tiene aire
  • Tiene latidos cardíacos fuertes y rápidos
  • Sentir cualquier dolor en su espalda, pelvis o cualquier otra área relacionada
Mira también:   Cuatro razones importantes para que te acuestes temprano

Otro factor que debe tenerse en cuenta al realizar ejercicios durante el embarazo es la temperatura corporal. Para el bebé, no es bueno que la temperatura sea superior a 39 grados centígrados, porque puede causar problemas en el desarrollo del feto. Evite practicar deportes a altas temperaturas.

Cuando haga calor, no haga ejercicio al aire libre. También recuerde que nadar no le permite notar si su temperatura corporal está aumentando demasiado, ya que el agua le da una sensación de frescura.

Ejercicios que debe evitar

La mayoría de los médicos no recomiendan los ejercicios que debe hacer boca arriba , especialmente si se trata del primer trimestre del embarazo. A menos que su médico le diga lo contrario, también es aconsejable evitar actividades que involucren lo siguiente:

  • Ejercicios para subir y bajar escaleras
  • Ejercicios de rebote
  • Cambios repentinos de dirección
  • Saltos
  • Ejercicios que pueden causar lesiones en la región abdominal

Generalmente es aconsejable evitar los deportes que tienen algún tipo de contacto físico, buceo y equitación u otros deportes en los que la caída puede causar lesiones graves.

Si te gustan mucho los deportes aeróbicos, puedes hacer ascensos y descensos en el escalón. Este ejercicio puede ser muy beneficioso durante el embarazo, pero debe reducir el tamaño del paso, especialmente a medida que avanzan los meses de embarazo. Además, usted debe controlar el ritmo, para que nunca llegue al agotamiento.

Si experimenta alguno de los siguientes síntomas, notifique a su médico inmediatamente y detenga la actividad deportiva:

  • Dolor inusual
  • Dolor vaginal
  • Latidos rápidos y dolor torácico intenso
  • Mareos y aturdimiento
  • Dificultad para respirar
  • Contracciones uterinas
Mira también:   Causas más comunes de dolor de cuello

En resumen, hacer ejercicio durante el embarazo es muy beneficioso para su cuerpo, siempre y cuando lo haga bien y hable con su médico para saber qué hacer y qué evitar.

Pilates durante el embarazo: ¿qué ejercicios practicar? Es posible hacer Pilates durante el embarazo, incluso los ejercicios aportan muchos beneficios para mejorar la flexibilidad y la respiración. Leer más «

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  222. May I simply just say what a relief to discover someone that genuinely knows what they are talking about online. You certainly realize how to bring a problem to light and make it important. More and more people have to check this out and understand this side of the story. It’s surprising you are not more popular given that you surely have the gift.

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  231. The next time I read a blog, I hope that it does not fail me just as much as this particular one. After all, Yes, it was my choice to read, nonetheless I truly thought you would have something interesting to talk about. All I hear is a bunch of moaning about something you can fix if you weren’t too busy searching for attention.

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