Mersul pe jos este o activitate fizica foarte buna pe care o puteti realiza in timpul sarcinii, insa, in sezonul rece aceasta obisnuinta nu mai este favorabila pentru viitoarele mamici care trebuie sa se fereasca de frig si de vremea rea.
Cu toate acestea, nu trebuie sa renuntati la a face putina miscare in fiecare zi.
„Doar pentru ca sunteti insarcinata, nu inseamna ca ar trebui sa renuntati la orice activitate fizica. In general, se recomanda cel putin 30 de minute de activitate fizica in fiecare zi, lucru ce poate avea beneficii atat pentru viitoarea mamica, cat si pentru copil”, afirma dr. Silviu Istoc, medic primar obstetrica-ginecologie.
Dr. Silviu Istoc ne spune care sunt activitatile fizice potrivite pentru femeia insarcinata si pe care trebuie sa le evite, pentru rezultate eficiente.
De ce trebuie sa faceti miscare in timpul sarcinii?
S-a demonstrat ca activitatea fizica in timpul sarcinii este foarte benefica pentru sanatatea mamei, dar mai ales a copilului nenascut. Iata care sunt efectele pozitive ale miscarii zilnice in sarcina:
• Ajuta sa va mentineti o greutate normala in timpul si dupa sarcina.
• Va ajuta sa dormiti mai bine si sa va simtiti mai putin obosita.
• Reduce sansele de a dezvolta varice.
• Reduce probabilitatea de umflare a picioarelor, gleznelor sau mainilor.
• Reduce sansele de anxietate sau depresie.
• Ajuta la prevenirea durerii de spate.
• Reduce riscul de a dezvolta diabet zaharat in timpul sarcinii (diabet gestational).
• Reduce riscul de probleme cu tensiunea arteriala ridicata in timpul sarcinii.
• Reduce aparitia problemelor sau complicatiilor din timpul nasterii.
• Creste rezistenta copilului in timpul procesului de nastere.
„Miscarea fizica este foarte importanta in viata oricarui om, insa activitatile realizate trebuie sa fie alese in functie de starea de sanatate si de alte conditii din viata fiecaruia, precum perioada de sarcina. Aceasta protejeaza organismul de aparitia afectiunilor, pastreaza o greutate constanta si elibereaza tensiunile cumulate care ne fac rau. Femeia insarcinata trebuie sa stie ca are nevoie de miscare pentru a-si mentine sanatatea la un nivel inalt”, spune dr. Silviu Istoc.
Ce tip de miscare este indicat sa faceti in timpul sarcinii?
„Incercati sa introduceti activitatea fizica ca parte din rutina zilnica. Nu evitati sa faceti miscari usoare care sa nu va solicite foarte mult, iar daca sunteti adepta mersului pe jos, nu va ingrijorati ca frigul de afara va va opri din mers, exista alternative eficiente care sa va mentina starea de sanatate si in sezonul rece”, spune dr. Silviu Istoc.
Alegeti intotdeauna scarile si nu liftul pentru a ajunge la locul de munca sau in centrul comercial. Chiar daca afara este frig, optati pentru o plimbare in mall sau intr-un centru comercial care sa va suscite interesul sa mergeti din magazin in magazin.
Inotul este foarte sanatos, actioneaza toti muschii si relaxeaza corpul si mintea in intregime. De aceea este indicat ca in timpul sarcinii sa mergeti la bazinul de inot pentru a va mentine tonusul si echilibrul fizic si psihic.
Daca va place sa dansati, puteti face din asta o alternativa cand este frig si urat afara. Dati drumul la muzica preferata si faceti miscari usoare care sa nu va solicite foarte mult. Puteti face acest lcuru oriunde va simtiti bine, este si o metoda de a va crea o buna dispozitie.
Exercitiile pelvine pe podea sunt, de asemenea, importante in timpul sarcinii si sunt recomandate pentru toate femeile gravide. Ele pot contribui la intarirea muschilor planseului pelvian, care pot fi supusi unei presiuni in timp sarcinii si mai ales in timpul travaliului.
„Scopul activitatii fizice in timpul sarcinii este sa va mentina un nivel bun de sanatate pe tot parcursul sarcinii. Insa, trebuie sa stiti ca modificarile hormonale din timpul sarcinii pot afecta muschii si ligamentele, iar articulatiile pot deveni mai permisive si mai mobile in timpul sarcinii. De aceea trebuie sa alegeti activitatile fizice care sa nu va raneasca”, completeaza dr. Silviu istoc.
Ce miscare nu este indicat sa faceti cand sunteti insarcinata?
Dupa 16 saptamani de sarcina, nu ar trebui sa mai faceti exercitii in pozitia intinsa pe spate. De asemenea, evitati scufundarile in timpul sarcinii, deoarece dezvoltarea copilului este in pericol de a dezvolta probleme, cum ar fi boala de decompresie. Cu sporturile de contact, aveti, de asemenea, o sansa de a fi lovit in abdomen. Nu trebuie sa realizati nici un fel de sporturi de contact pentru ca v-ati putea lovi, iar abdomenul trebuie protejat de astfel de incidente.
„Evitati orice activitate fizica care va solicita foarte mult si incercati s ava protejati in asa fel incat sa nu va raniti abdomenul, fapt ce ar putea afecta copilul in curs de dezvoltare. Astfel de activitati includ echitatie, schi alpin, hochei pe gheata, gimnastica si ciclism, care trebuie excluse in perioada sarcinii”, explica dr. Silviu Istoc.
Masuri de precautie in sarcina
Exista cateva alte lucruri pe care ar trebui sa le luati in calcul atunci cand realizati activitati fizice in timpul sarcinii:
• Aveti grija sa nu va supraincalziti in timpul antrenamentelor. Asigurati-va ca beti multe lichide pentru a preveni deshidratarea si lesinul.
• Nu lasati nivelul glicemiei sa fie prea scazut. Daca realizati o activitate fizica, asigurati-va ca ati mancat suficiente calorii pentru a nu avea probleme.
• In cazul in care calatoriti la altitudini mari, ar trebui sa aveti mare grija. Odihniti-va cat mai mult posibil in toate zilele pe care le petreceti acolo deoarece fluxul de sange este redus si poate afecta copilul.
• A se evita inotul in ape cu temperatura de peste 32 ° C.
Dr. Silviu Istoc este medic primar Obstetrica-Ginecologie la Spitalul Medicover, in cadrul Departamentului de Medicina Materno-fetala si Chirurgie Ginecologica Minim Invaziva si la Clinica ProVita. Mai multe detalii puteti citi pe www.dristoc.ro si pe pagina de Facebook.
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E important sa faci miscare in timpul sarcinii, altfel iti pierzi tonusul si echilibrul emotional. Dar este bine sa tii cont de sfaturile medicului si sa vorbesti cu el despre asta inainte. Eu am avut mare incredere in medicul meu care a fost foarte atent la mine tot timpul. O cheama Ana Chioveanu si am gasit-o in cadrul spitalului Medicover. Este un om exceptional si un profesionist desavarsit! O recomand cu incredere!
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Cel mai bine luati legatura cu medicul dumneavoastra inainte de a face exercitii in sarcina. Dar daca puteti, va vor face foarte bine! V-o recomand pe dr Ana Chioveanu din Medicover, este un medic profesionist si un om exceptional!
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