¿Puedo hacer ejercicio durante el embarazo?

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Una de las preguntas más frecuentes para las mujeres embarazadas que tuvieron una vida físicamente activa antes de quedar embarazadas es si pueden continuar haciendo ejercicio durante el embarazo. De hecho, este es un tema complejo, porque cada embarazo es único y cada mujer también es única.

Condiciones que impiden a las mujeres hacer ejercicio durante el embarazo

En general, el permiso de un entrenamiento para mujeres embarazadas depende sólo de la salud y de la tranquilidad del embarazo. Diferentes afecciones específicas como la hipertensión, la preeclampsia y las afecciones pulmonares pueden prevenir la actividad física de alto impacto.

A esto se suman las condiciones específicas de los embarazos de alto riesgo. Si la embarazada tiene sangrado pélvico, desprendimiento o ruptura de la bolsa, entonces no podrá hacer ningún esfuerzo . Lo mismo puede decirse de los embarazos con riesgo de parto prematuro.

En el caso del despegue, las restricciones son aún mayores. Hay casos en los que la futura madre está limitada en sus actividades físicas, requiriendo un descanso constante hasta el quinto mes de gestación. Del mismo modo, el dolor torácico y la pérdida de líquido amniótico también pueden restringir los movimientos de las mujeres embarazadas.

El ejercicio en mujeres embarazadas es positivo tanto para la madre como para el bebé

Pero si las mujeres no sufren de las condiciones mencionadas anteriormente, es más probable que puedan hacer algo de ejercicio. Corresponde al ginecólogo indicar la regularidad y el tipo de entrenamiento que se puede realizar. La buena noticia es que estar activo ayuda tanto a las futuras madres como a sus bebés.

Mira también:   ¿Puedo volver a cardio después de un ataque cardíaco?

Para empezar, el ejercicio durante el embarazo facilita el trabajo de parto y reduce el dolor de espalda. Con esta práctica, también es posible prevenir enfermedades como la diabetes gestacional y la obesidad. De esta manera, también será más fácil recuperar el peso adecuado después de dar a luz.

Además, se favorece el desarrollo de la placenta, sin mencionar el bienestar psicológico de la mujer. El ejercicio también ayuda a combatir el estrés y promueve la autoestima en las mujeres embarazadas, que pasan por procesos hormonales muy complicados.

Ejercicios cardiovasculares durante el embarazo

Aunque no lo parezca, las mujeres embarazadas pueden hacer un entrenamiento con un impacto considerable. Por supuesto caminar es el primer ejercicio recomendado por los médicos, pero esto es sólo el comienzo de lo que se puede hacer.

Por ejemplo, nadar es una práctica muy recomendable durante el proceso de gestación . Esta actividad le permite trabajar todos los músculos del cuerpo en un ambiente seguro para el futuro bebé.

Correr y bailar también están incluidos en la lista de actividades físicas recomendadas para las mujeres embarazadas. En lo que se refiere a correr, lo correcto es tener primero el permiso del médico, así como correr ligeramente y no superar los 30 minutos al día .

Ejerciendo fuerza y flexibilidad

Quizás lo mejor para una mujer embarazada es ejercitar su flexibilidad, esto facilitará sus últimos meses de embarazo, así como el proceso de dar a luz. La recomendación principal es tomar clases de Yoga para mujeres embarazadas; aquí es donde se tratan las áreas de interés.

Además, también hay entrenamientos de estiramiento, que se pueden hacer a cualquier hora del día. Para ello, también se pueden implementar los entrenamientos que normalmente se realizan en el gimnasio. 

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Hay mujeres que incluso tienen permiso para hacer algunos ejercicios de pesas. En este caso, el peso debe ser bajo, siempre observando la técnica y postura correctas. Por lo tanto, los movimientos deben ser lentos y muy controlados.

Algunos consejos para hacer ejercicio durante el embarazo

  • Cuida la región lumbar: es necesario recordar que el crecimiento del vientre presupone un impacto en la zona lumbar. Por lo tanto, al hacer ejercicio, lo correcto es elegir entrenamientos que sean cómodos y que no aumenten el dolor en esta parte del cuerpo.
  • Mantener una respiración adecuada : la respiración es crítica cuando una mujer embarazada está físicamente activa. Lo correcto es evitar contener la respiración durante el entrenamiento de resistencia.
  • Lo importante es la calidad de los movimientos : es importante que los movimientos sean suaves y controlados. No son tanto las repeticiones lo que importa, sino la calidad del entrenamiento.

Beneficios de Fly Yoga, una forma diferente de practicar Yoga ¿Se imagina un ejercicio en el que parece que vuela y hace ejercicio al mismo tiempo? Aprende sobre los beneficios del yoga con moscas! Leer más «

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