{"id":7081,"date":"2022-01-14T14:06:57","date_gmt":"2022-01-14T14:06:57","guid":{"rendered":"https:\/\/bebe.consumer.es\/?p=7081"},"modified":"2022-09-03T15:06:43","modified_gmt":"2022-09-03T15:06:43","slug":"exercicio-fisico-durante-o-embarazo","status":"publish","type":"post","link":"https:\/\/bebe.consumer.es\/gl\/embarazo-gl\/exercicio-fisico-durante-o-embarazo\/","title":{"rendered":"Exercicio f\u00edsico durante o embarazo"},"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 class=\"wp-block-paragraph\">A actividade f\u00edsica xoga un papel esencial para ter un <a href=\"https:\/\/bebe.consumer.es\/embarazo\/cambios-fisicos-y-emocionales\/\" target=\"_blank\" rel=\"noreferrer noopener\">embarazo saudable<\/a>. Estar en boa forma f\u00edsica e ter un solo p\u00e9lvico san no embarazo, contribuir\u00e1n a favorecer o <a href=\"https:\/\/bebe.consumer.es\/nacimiento\/parto\/\" target=\"_blank\" rel=\"noreferrer noopener\">parto<\/a> e o <a href=\"https:\/\/bebe.consumer.es\/nacimiento\/cuidados-maternos-cuarentena\/\" target=\"_blank\" rel=\"noreferrer noopener\">posparto.<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beneficios do exercicio f\u00edsico durante o embarazo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">At\u00e9 fai non moito consider\u00e1base que polo mero feito de estar embarazadas era necesario gardar repouso. Pero hoxe en d\u00eda, a <a href=\"https:\/\/bebe.consumer.es\/embarazo\/prevencion-dolor\/\" target=\"_blank\" rel=\"noreferrer noopener\">actividade f\u00edsica de maneira regular<\/a> durante o embarazo \u00e9 recomendable, xa que ten <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 beneficios<\/a><\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Favorece o <strong>control <\/strong>da ganancia de <strong><a href=\"https:\/\/bebe.consumer.es\/embarazo\/alimentacion-saludable-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"peso.\">peso.<\/a> <\/strong><\/li><li>Mellora e prev\u00e9n <strong><a href=\"https:\/\/bebe.consumer.es\/embarazo\/prevencion-malestares\/\" target=\"_blank\" rel=\"noreferrer noopener\">o estre\u00f1imiento.<\/a> <\/strong><\/li><li><strong>Dimin\u00fae<\/strong> a <strong>tensi\u00f3n<\/strong> e o <strong>insomnio<\/strong>. <\/li><li><strong>Protexe<\/strong> fronte \u00e1 <strong>dor p\u00e9lvico e de costas (lumbalxia)<\/strong>.<\/li><li><strong>Reduce<\/strong> o risco de <strong>diabetes<\/strong> <strong>gestacional, trombosis e preeclampsia (a presi\u00f3n arterial alta)<\/strong>. <\/li><li>Favorece os procesos do parto, reducindo ademais o <a href=\"https:\/\/bebe.consumer.es\/embarazo\/plan-de-parto\/\" target=\"_blank\" rel=\"noreferrer noopener\">risco de ces\u00e1rea.<\/a><\/li><li>Favorece un <strong><a href=\"https:\/\/bebe.consumer.es\/cuidados-generales-y-prevencion\/peso\/\" target=\"_blank\" rel=\"noreferrer noopener\">peso fetal<\/a><\/strong> axeitado.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Cando e como practicar deporte no embarazo<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O tipo de exercicio, a intensidade e a frecuencia deben adecuarse a cada embarazada. Polo xeral, recom\u00e9ndase realizar <strong>150 minutos semanais<\/strong> de actividade f\u00edsica. Si sodes xestantes cun embarazo de <strong><a href=\"https:\/\/bebe.consumer.es\/embarazo\/revisiones-medicas\/\" target=\"_blank\" rel=\"noreferrer noopener\">baixo risco<\/a><\/strong> acons\u00e9llase que: <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Practiquedes <strong>exercicio a diario, non de forma puntual.<\/strong><\/li><li><strong>Alternedes o exercicio aer\u00f3bico (cami\u00f1ar<\/strong>, nadar, bicicleta est\u00e1tica, actividades grupales r\u00edtmicas ou din\u00e1micas, etc.) con exercicios <strong>de forza e tonificaci\u00f3n<\/strong> muscular (sentadillas, fitball, pesas, bandas el\u00e1sticas, etc.).<\/li><li>Incluades <strong>actividades de relax e conexi\u00f3n<\/strong> como ioga, meditaci\u00f3n\u2026<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Hai certos <strong>deportes ou actividades que debedes evitar<\/strong>, como aqueles con risco de ca\u00edda (h\u00edpica, esqu\u00ed, ciclismo&#8230;) ou de recibir golpes (artes marciais, rugby, baloncesto&#8230;). Tampouco \u00e9 axeitado que fagades mergullo ou alpinismo, xa que poden diminu\u00edr a cantidade de os\u00edxeno que recibe o beb\u00e9.&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 class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nalgunhas <strong><a href=\"https:\/\/sego.es\/documentos\/progresos\/v62-2019\/n5\/06-AE-GC-ejercicio-embarazo.pdf\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">situaci\u00f3ns<\/a><\/strong>, practicar deporte pode estar <strong>contraindicado <\/strong>e debe ser prescrito por un profesional sanitario, como nos casos de:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Algunhas <strong>enfermidades maternas<\/strong> como anemia grave, preeclampsia ou diabetes tipo 1 non controlada.<\/li><li><strong>Embarazo m\u00faltiple<\/strong> (3 beb\u00e9s ou m\u00e1is), <strong><a href=\"https:\/\/bebe.consumer.es\/desarrollo-psicomotor-y-emocional\/bebes-prematuros\/\" target=\"_blank\" rel=\"noreferrer noopener\">risco de parto prematuro<\/a><\/strong> ou si o beb\u00e9 non crece adecuadamente. <\/li><li><strong>Rotura de membranas<\/strong> ou <strong>sangrado vaxinal<\/strong> de causa desco\u00f1ecida.<\/li><li>Placenta previa despois da semana 20 de xestaci\u00f3n.<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Exercicios para fortalecer e reforzar o solo p\u00e9lvico<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O <strong>solo p\u00e9lvico<\/strong> \u00e9 un conxunto de estruturas (m\u00fasculos e ligamentos) situado na parte inferior da cavidade abdominal. Entre outras funci\u00f3ns, serve de <strong>sost\u00e9n aos \u00f3rganos p\u00e9lvicos<\/strong> e enc\u00e1rgase do <strong>control de esf\u00ednteres<\/strong>. O solo p\u00e9lvico no embarazo ter\u00e1 que <strong>soportar o peso do beb\u00e9<\/strong> e, si est\u00e1 debilitado, poden aparecer <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK55925\/\" target=\"_blank\" rel=\"noreferrer noopener\">complicaci\u00f3ns no posparto<\/a><\/strong> como incontinencia urinaria ou fecal ou dor ao manter relaci\u00f3ns sexuais.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Por iso \u00e9 esencial <a href=\"https:\/\/bebe.consumer.es\/nacimiento\/ejercicio-fisico-postparto\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>que incluades exercicios de fortalecemento do solo p\u00e9lvico durante o embarazo<\/strong>.<\/a> Entre os exercicios m\u00e1is co\u00f1ecidos para traballar o solo p\u00e9lvico no embarazo at\u00f3panse os de Kegel. Consisten en que tomedes conciencia do solo p\u00e9lvico a trav\u00e9s de contracci\u00f3ns activas. O ioga e o pilates tam\u00e9n reforzan o solo p\u00e9lvico no embarazo. \u00c9 aconsellable que busquedes a un profesional experto que vos cree un plan de adestramento personalizado para cada muller e que vos instr\u00faa na realizaci\u00f3n destes exercicios para o solo p\u00e9lvico. <\/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":8680,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[248],"tags":[288,307,305,390],"class_list":["post-7081","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo-gl","tag-coidados-nai","tag-embarazo-gl","tag-exercicio","tag-solo-pelviano","infinite-scroll-item","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.4 - aioseo.com -->\n\t<meta name=\"description\" content=\"A actividade f\u00edsica xoga un papel esencial para ter un embarazo saudable. 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