{"id":7080,"date":"2022-01-14T14:06:57","date_gmt":"2022-01-14T14:06:57","guid":{"rendered":"https:\/\/bebe.consumer.es\/?p=7080"},"modified":"2022-09-03T15:06:19","modified_gmt":"2022-09-03T15:06:19","slug":"exercici-fisic-durant-lembaras","status":"publish","type":"post","link":"https:\/\/bebe.consumer.es\/ca\/embaras\/exercici-fisic-durant-lembaras\/","title":{"rendered":"Exercici f\u00edsic durant l&#8217;embar\u00e0s"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\"><\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">min.<\/span><\/span>\n<p>L&#8221;activitat f\u00edsica juga un paper essencial per a tenir un <a href=\"https:\/\/bebe.consumer.es\/embarazo\/cambios-fisicos-y-emocionales\/\" target=\"_blank\" rel=\"noreferrer noopener\">embar\u00e0s saludable<\/a>. Estar en bona forma f\u00edsica i tenir un s\u00f2l pelvi\u00e0 sa en l\u2019embar\u00e0s, contribuiran a afavorir el <a href=\"https:\/\/bebe.consumer.es\/nacimiento\/parto\/\" target=\"_blank\" rel=\"noreferrer noopener\">part<\/a> i el <a href=\"https:\/\/bebe.consumer.es\/nacimiento\/cuidados-maternos-cuarentena\/\" target=\"_blank\" rel=\"noreferrer noopener\">postpart.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beneficis de l\u2019exercici f\u00edsic durant l\u2019embar\u00e0s<\/h2>\n\n\n\n<p>Fins fa no gaire es considerava que pel mer fet d\u2019estar embarassades era necessari guardar rep\u00f2s. Per\u00f2 avui dia, l\u2019activitat <a href=\"https:\/\/bebe.consumer.es\/embarazo\/prevencion-dolor\/\" target=\"_blank\" rel=\"noreferrer noopener\">f\u00edsica de manera regular<\/a> durant l\u2019embar\u00e0s \u00e9s recomanable, ja que t\u00e9 <strong><a data-type=\"URL\" data-id=\"https:\/\/www.elsevier.es\/es-revista-revista-andaluza-medicina-del-deporte-284-articulo-prescripcion-del-ejercicio-fisico-durante-X1888754610509220\" href=\"https:\/\/www.elsevier.es\/es-revista-revista-andaluza-medicina-del-deporte-284-articulo-prescripcion-del-ejercicio-fisico-durante-X1888754610509220\" target=\"_blank\" rel=\"noreferrer noopener\">m\u00faltiples beneficis<\/a><\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Afavoreix el <strong>control <\/strong>del guany de <a href=\"https:\/\/bebe.consumer.es\/embarazo\/alimentacion-saludable-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"pes\">pes<\/a><strong>. <\/strong><\/li><li>Millora i prev\u00e9 <strong><a href=\"https:\/\/bebe.consumer.es\/embarazo\/prevencion-malestares\/\" target=\"_blank\" rel=\"noreferrer noopener\">el restrenyiment.<\/a> <\/strong><\/li><li><strong>Disminueix<\/strong> l\u2019estr\u00e8s  i l\u2019insomni . <\/li><li><strong>Protegeix<\/strong> enfront del <strong>dolor pelvi\u00e0 i d\u2019esquena (lumb\u00e0lgia)<\/strong>.<\/li><li><strong>Redueix<\/strong> el risc de <strong>diabetis<\/strong> <strong>gestacional, trombosi i preeclampsia (la pressi\u00f3 arterial alta)<\/strong>. <\/li><li>Afavoreix els processos del part, reduint a m\u00e9s el <a href=\"https:\/\/bebe.consumer.es\/embarazo\/plan-de-parto\/\" target=\"_blank\" rel=\"noreferrer noopener\">risc de ces\u00e0ria.<\/a><\/li><li>Afavoreix un <strong><a href=\"https:\/\/bebe.consumer.es\/cuidados-generales-y-prevencion\/peso\/\" target=\"_blank\" rel=\"noreferrer noopener\">pes fetal<\/a><\/strong> adequat.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Quan i com practicar esport en l\u2019embar\u00e0s<\/h2>\n\n\n\n<p>El tipus d\u2019exercici, la intensitat i la freq\u00fc\u00e8ncia han d\u2019adequar-se a cada embarassada. En general, es recomana realitzar <strong>150 minuts setmanals<\/strong> d\u2019activitat f\u00edsica. Si sou gestants amb un embar\u00e0s de <strong><a href=\"https:\/\/bebe.consumer.es\/embarazo\/revisiones-medicas\/\" target=\"_blank\" rel=\"noreferrer noopener\">baix risc<\/a><\/strong> s\u2019aconsella que: <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Practiqueu <strong>exercici di\u00e0riament, no de manera puntual.<\/strong><\/li><li><strong>Alterneu l\u2019exercici aer\u00f2bic (caminar<\/strong>, nedar, bicicleta est\u00e0tica, activitats grupals r\u00edtmiques o din\u00e0miques, etc.) amb <strong>exercicis de for\u00e7a i tonificaci\u00f3<\/strong> muscular (esquats, fitball, pesos, bandes el\u00e0stiques, etc.).<\/li><li>Inclogueu <strong>activitats de relax i connexi\u00f3<\/strong> com a ioga, meditaci\u00f3\u2026<\/li><\/ul>\n\n\n\n<p>Hi ha uns certs <strong>esports o activitats que heu d\u2019evitar<\/strong>, com aquells amb el risc de caiguda (h\u00edpica, esqu\u00ed, ciclisme&#8230;) o de rebre cops (arts marcials, rugbi, b\u00e0squet&#8230;). Tampoc \u00e9s adequat que feu busseig o alpinisme, ja que poden disminuir la quantitat d\u2019oxigen que rep el beb\u00e8.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bebe.consumer.es\/wp-content\/uploads\/Ejercicio-en-el-embarazo-1024x683.jpg\" alt=\"Embarazada y su pareja hacen ejercicio\" class=\"wp-image-5439\" srcset=\"https:\/\/bebe.consumer.es\/wp-content\/uploads\/Ejercicio-en-el-embarazo-1024x683.jpg 1024w, https:\/\/bebe.consumer.es\/wp-content\/uploads\/Ejercicio-en-el-embarazo-300x200.jpg 300w, https:\/\/bebe.consumer.es\/wp-content\/uploads\/Ejercicio-en-el-embarazo-768x512.jpg 768w, https:\/\/bebe.consumer.es\/wp-content\/uploads\/Ejercicio-en-el-embarazo-1536x1024.jpg 1536w, https:\/\/bebe.consumer.es\/wp-content\/uploads\/Ejercicio-en-el-embarazo-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>En <strong><a href=\"https:\/\/sego.es\/documentos\/progresos\/v62-2019\/n5\/06-AE-GC-ejercicio-embarazo.pdf\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">algunes situacions<\/a><\/strong>, practicar esport pot estar <strong>contraindicat <\/strong>i ha de ser prescrit per un professional sanitari, com en els casos de:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Algunes <strong>malalties maternes<\/strong> com a an\u00e8mia greu, preeclampsia o diabetis tipus 1 no controlada.<\/li><li><strong>Embar\u00e0s m\u00faltiple<\/strong> (3 beb\u00e8s o m\u00e9s), <strong><a href=\"https:\/\/bebe.consumer.es\/desarrollo-psicomotor-y-emocional\/bebes-prematuros\/\" target=\"_blank\" rel=\"noreferrer noopener\">risc de part prematur<\/a><\/strong> o si el beb\u00e8 no creix adequadament. <\/li><li><strong>Trencament de membranes<\/strong> o <strong>sagnat vaginal<\/strong> de causa desconeguda.<\/li><li>Placenta pr\u00e8via despr\u00e9s de la setmana 20 de gestaci\u00f3.<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Exercicis per a enfortir i refor\u00e7ar el s\u00f2l pelvi\u00e0<\/h2>\n\n\n\n<p>El <strong>s\u00f2l pelvi\u00e0<\/strong> \u00e9s un conjunt d\u2019estructures (m\u00fasculs i lligaments) situat en la part inferior de la cavitat abdominal. Entre altres funcions, serveix de <strong>sustentaci\u00f3 als \u00f2rgans pelvians<\/strong> i s\u2019encarrega del <strong>control d\u2019esf\u00ednters<\/strong>. El s\u00f2l pelvi\u00e0 en l\u2019embar\u00e0s haur\u00e0 de <strong>suportar el pes del beb\u00e8<\/strong> i, si est\u00e0 afeblit, poden apar\u00e8ixer <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK55925\/\" target=\"_blank\" rel=\"noreferrer noopener\">complicacions en el postpart<\/a><\/strong> com a incontin\u00e8ncia urin\u00e0ria o fecal o dolor en mantenir relacions sexuals.<\/p>\n\n\n\n<p>Per aix\u00f2 \u00e9s essencial <a href=\"https:\/\/bebe.consumer.es\/nacimiento\/ejercicio-fisico-postparto\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>que inclogueu exercicis d\u2019enfortiment del s\u00f2l pelvi\u00e0 durant l\u2019embar\u00e0s<\/strong>.<\/a> Entre els exercicis m\u00e9s coneguts per a treballar el s\u00f2l pelvi\u00e0 en l\u2019embar\u00e0s es troben els de Kegel. Consisteixen en el fet que prengueu consci\u00e8ncia del s\u00f2l pelvi\u00e0 a trav\u00e9s de contraccions actives. El ioga i el pilates tamb\u00e9 reforcen el s\u00f2l pelvi\u00e0 en l\u2019embar\u00e0s. \u00c9s aconsellable que busqueu a un professional expert que us cre\u00ef un pla d\u2019entrenament personalitzat per a cada dona i que us instrueixi en la realitzaci\u00f3 d\u2019aquests exercicis per al s\u00f2l pelvi\u00e0. <\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\"><\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">min.<\/span><\/span><\/p>\n","protected":false},"author":2,"featured_media":8679,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[194],"tags":[287,217,216,391],"class_list":["post-7080","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embaras","tag-cures-de-la-mare","tag-embaras","tag-exercici","tag-sol-pelvia","infinite-scroll-item","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/posts\/7080\/"}],"collection":[{"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/posts\/"}],"about":[{"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/types\/post\/"}],"author":[{"embeddable":true,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/users\/2\/"}],"replies":[{"embeddable":true,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/comments\/?post=7080"}],"version-history":[{"count":2,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/posts\/7080\/revisions\/"}],"predecessor-version":[{"id":9018,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/posts\/7080\/revisions\/9018\/"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/media\/8679\/"}],"wp:attachment":[{"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/media\/?parent=7080"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/categories\/?post=7080"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bebe.consumer.es\/ca\/wp-json\/wp\/v2\/tags\/?post=7080"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}