Pregnancy involves physical changes that affect blood circulation and have typical discomforts, such as leg cramps, swelling of varicose veins, etc. Physical exercises can help you improve blood circulation.
Pregnancy involves physical changes that affect blood circulation and have typical discomforts, such as cramps in the legs, swelling of varicose veins. Physical exercises can help you improve blood circulation.
The body of the pregnant woman needs anatomical, physiological and chemical modifications to guarantee the baby the best conditions for its development. In this sense, the changes tend to cause slight discomfort, such as deficiency of blood circulation.
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During pregnancy, the mother's blood, in addition to meeting the needs of her body, must supply the necessary substances for the development of her child and collect the waste to eliminate them. The process of substance exchange, in both directions, is carried out through the placenta.
The blood vessels of the mother dilate from the beginning of pregnancy, increasing the volume of maternal blood by approximately one and a half liter. Due to the increase in volume of the uterus, the blood return from the legs is difficult and usually produces inflammation, a feeling of heaviness and, in some cases, causes the appearance of varicose veins. Meanwhile, the discomfort increases if the uterus, on the right side, compresses the vena cava that is responsible for returning blood to the heart.
During the second and third trimesters, the mother is likely to experience leg cramps, especially while sleeping. Cramps occur when muscles suddenly tense for different reasons: lack of fluids, injury, muscle strain or staying in the same position for a prolonged period. Problems with blood circulation or pressure in the nerves of the spine can also cause pain similar to leg cramps.
To prevent these discomforts, it is advisable to carry out an active pregnancy, through the practice of physical exercises, controlled by a professional specialized in Physical Education for pregnant women. Some ideal physical practices to perform during pregnancy, which improve blood circulation, are swimming, aqua-gym and outdoor walks.
If the chosen modality is gymnastics, the routine should be practiced on a firm surface and should take into account some care. Start the exercises slowly and gradually; if you feel pain or fatigue, the intensity of the exercise decreases; and always try to breathe normally.
Below, you will find some exercises that can help you avoid or mitigate the deficiency of the blood circulation.
Stretching legs and feet: Sit with your back straight and your legs extended in front. Place your hands on the floor, near your hips, to support your weight. Bend the knee slowly and then straighten it. I repeated the exercise with the other leg. This will tone the muscles of the calf and thigh, and will also help relieve cramps.
Relaxation: Sit with your legs on a chair or bed, but as your belly volume increases, avoid doing it on your back for too long. It may help to have the shoulders slightly raised with pillows so as not to get dizzy. This will help relieve swelling of the ankles and feet. If you choose to lie completely on the floor, stand on your side with a pillow under your head. Flex the upper arm and leg and place a pillow under the knee. I kept the other leg stretched. Close your eyes and concentrate on your breathing. This position relieves pressure on the large blood vessels and abdomen. Also, it is advisable not to stand for a long time, or sitting or standing in the same position for a prolonged period. Also, avoid sitting in a position that limits blood flow (such as sitting cross-legged for a long time). It is also advisable to rest a few times during the day and sleep with slightly elevated legs.
Finally, the normal changes that occur in the blood circulation during pregnancy represent an additional effort for the heart, so a woman who is pregnant or considering being pregnant should tell her doctor if she has or has ever had a heart disease