{"id":22272,"date":"2021-10-25T23:04:51","date_gmt":"2021-10-26T04:04:51","guid":{"rendered":"https:\/\/saluddigital.com\/?p=22272"},"modified":"2025-10-21T11:49:10","modified_gmt":"2025-10-21T17:49:10","slug":"seminario-actividad-fisica-en-el-embarazo-y-postparto","status":"publish","type":"post","link":"https:\/\/saluddigital.com\/en\/resumen-de-cursos\/seminario-actividad-fisica-en-el-embarazo-y-postparto\/","title":{"rendered":"Seminar \u2013 Physical activity in pregnancy and postpartum"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"22272\" class=\"elementor elementor-22272\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6f34e246 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-equal-height-no\" data-id=\"6f34e246\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-51e1960a\" data-id=\"51e1960a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5139b4eb elementor-widget elementor-widget-text-editor\" data-id=\"5139b4eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Key points<\/strong><\/p><p><strong>INTRODUCTION<\/strong><\/p><ul><li>Physical activity, exercise and sedentary lifestyle are different concepts.<ul><li>Physical activity \u2013 Any movement produced by skeletal muscle that results in energy expenditure greater than the resting state<\/li><li>Exercise \u2013 voluntary, structured, repetitive body movements that require more energy expenditure than physical activity. Your goal is to improve or maintain physical fitness<\/li><li>Sedentary lifestyle \u2013 Class of behavior characterized by little physical movement and little energy expenditure.<\/li><\/ul><\/li><li>40% of women gain more weight than recommended in pregnancy<\/li><li>On average, after pregnancy there will be a gain of 0.5 to 3 kg of weight retention<\/li><\/ul><p><strong>\u00a0<\/strong><\/p><p><strong>COMMON CAUSES OF WEIGHT GAIN IN PREGNANCY AND POSTPARTUM IN MEXICAN WOMEN<\/strong><\/p><ul><li>Changes in eating patterns. Increased consumption of sugars and trans fats<\/li><li>50% \u2013 60% of pregnant or lactating women decrease physical activity<\/li><li>Less than 10% are active throughout pregnancy<\/li><li>During pregnancy there are physical, social, psychological and hormonal changes.<\/li><li>Lack of knowledge about the benefits of physical activity\/exercise<\/li><li>Lack of social support in childcare<\/li><li>Living in conditions of poverty confers a risk factor<\/li><\/ul><p><strong>\u00a0<\/strong><\/p><p><strong>BARRIERS AND FACILITATORS FOR PHYSICAL ACTIVITY DURING PREGNANCY AND POSTPARTUM IN WOMEN LIVING IN CONDITIONS OF POVERTY IN MEXICO<\/strong><\/p><ul><li>Barriers:<ul><li>individual<ul><li>Lack of time<\/li><li>Ignorance of the benefits<\/li><li>Lack of social support with children<\/li><\/ul><\/li><li>sociocultural<ul><li>Lack of counseling by health personnel on physical activity \/ exercise<\/li><li>Prejudice on the part of the community. It is not socially accepted to perform exercise or physical activity in pregnant or lactating women.<\/li><li>Lack of a leader-instructor in the community<\/li><\/ul><\/li><li>environmental<ul><li>Lack of safe and adequate physical spaces<\/li><\/ul><\/li><\/ul><\/li><\/ul><p>\u00a0<\/p><p><strong>AUSTRALIAN GUIDELINES \u2013 EVIDENCE-BASED PHYSICAL ACTIVITY GUIDELINES FOR PRENGANT WOMEN. MARCH 2021<\/strong><\/p><p><strong>\u00a0<\/strong><\/p><ul><li>All women without contraindications should follow the Australian Physical Activity and Sedentary Behavior Guidelines before, during and after pregnancy \u2013 2021 Guidelines<\/li><li>Promote physical activity and exercise from before pregnancy, as it facilitates the continuity of these activities<\/li><li>Doing some physical activity is better than doing nothing<\/li><li>In the absence of any contraindication, perform moderate-intensity activities for 2.5 to 5 hours per week or vigorous-intensity activities for 1 1\/4 to 2.5 hours per week<\/li><li>Perform muscle-strengthening activities at least 2 days a week<\/li><li>To define moderate intensity:<ul><li>Use \u201ctalk test\u201d: You can have a conversation, but you cannot sing or whistle.<\/li><\/ul><\/li><li>When to stop physical activity \/ exercise in pregnancy?<ul><li>In the presence of:<ul><li>Angina<\/li><li>Persistent dyspnea that does not subside with rest<\/li><li>Severe headache, dizziness that does not go away with rest<\/li><li>Painful uterine contractions, vaginal bleeding, or persistent fluid loss<\/li><\/ul><\/li><li>Modify activities as the body changes in pregnancy (the center of gravity changes, collisions or falls become more dangerous)<\/li><li>Previously inactive women should start at the lower limit of the recommendations (150 mins per week)<\/li><li>Previously active women can continue, they should adapt the activities if necessary (due to physical changes typical of pregnancy)<\/li><li>Women who exceed the recommendations (&gt;300 mins), can continue training with the supervision of a professional and adapt the training to the pregnancy situation<\/li><li>After 28 SDG it is suggested not to exercise in the supine position<\/li><li>Avoid activities with risk of:<ul><li>collision, contact<\/li><li>Fall risk (activities involving high levels of balance)<\/li><li>Pressure changes (skydiving, diving)<\/li><li>Heavy lifting<\/li><\/ul><\/li><li>Physical activity is associated with:<ul><li>Improvement in cardiorespiratory fitness<\/li><li>Less weight gain<\/li><li>Protective effect against gestational diabetes and better control of it<\/li><li>Performing pelvic exercises during and after pregnancy will reduce the risk of incontinence<\/li><li>Decrease in depressive symptoms<\/li><li>Not associated with problems in fetal development<\/li><li>Protects against unplanned cesarean section<\/li><li>Not associated with APGAR score<\/li><li>It is not associated with the weight of the baby at birth, however, it decreases the risk of macrosomia<\/li><\/ul><\/li><\/ul><\/li><\/ul><p>\u00a0<\/p><ul><li>Additional precautions<ul><li>stay hydrated<\/li><li>Do physical activity in a cool environment, avoid heat stress<\/li><li>Avoid physical activities at high altitudes (above 2000 m) unless you are acclimatized and trained for the activity before pregnancy<\/li><li>Always wear proper footwear, non-restrictive-tight clothing, and pregnancy-safe support top<\/li><li>If it&#039;s a bit hot, wear loose clothing made of breathable fabric<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41e02b5 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"41e02b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/www.youtube.com\/watch?v=3gnm7lu8Ksk\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">See more<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Puntos Clave INTRODUCCI\u00d3N Actividad f\u00edsica, ejercicio y sedentarismo son conceptos diferentes. Actividad f\u00edsica \u2013 Cualquier movimiento producido por el m\u00fasculo esquel\u00e9tico que resulta en un gasto energ\u00e9tico mayor al estado de reposo Ejercicio \u2013 movimientos corporales voluntarios, estructurados, repetitivos que conllevan un gasto energ\u00e9tico mayor que la actividad f\u00edsica. Su objetivo es mejorar o mantener la aptitud f\u00edsica Sedentarismo \u2013 Clase de comportamiento caracterizado por poco movimiento f\u00edsico y poco gasto energ\u00e9tico. 40% de las mujeres ganan m\u00e1s peso de lo recomendado en el embarazo En promedio, despu\u00e9s del embarazo habr\u00e1 una ganancia del 0.5 a 3 kg de retenci\u00f3n de peso \u00a0 CAUSAS COMUNES DE GANANCIA DE PESO EN EMBARAZO Y POSPARTO EN MUJERES MEXICANAS Cambios en los patrones de alimentaci\u00f3n. Aumento de consumo de az\u00facares y grasas trans 50% &#8211; 60% de embarazadas o en lactancia disminuyen actividad f\u00edsica Menos del 10% son activas durante todo el embarazo En embarazo existen cambios f\u00edsicos, sociales, psicol\u00f3gicos y hormonales Falta de conocimientos sobre los beneficios de la actividad f\u00edsica \/ ejercicio Falta de apoyo social en el cuidado de los hijos(as) Vivir en condiciones de pobreza confieren un factor de riesgo \u00a0 BARRERAS Y FACILITADORES PARA LA ACTIVIDAD F\u00cdSICA DURANTE EL EMBARAZO Y POSPARTO EN MUJERES QUE VIVEN EN CONDICIONES DE POBREZA EN M\u00c9XICO Barreras: Individuales Falta de tiempo Desconocimiento de los beneficios Falta de apoyo social con los hijos Socioculturales Falta de consejer\u00eda por parte de personal de salud sobre actividad f\u00edsica \/ ejercicio Prejuicios por parte de la comunidad. No es socialmente aceptado realizar ejercicio o actividad f\u00edsica en mujeres embarazadas o en lactancia. Falta de un l\u00edder-instructor en la comunidad Ambientales Falta de espacios f\u00edsicos seguros y adecuados \u00a0 GU\u00cdAS AUSTRALIANAS \u2013 EVIDENCE-BASED PHYSICAL ACTIVITY GUIDELINES FOR PRENGANT WOMEN. MARZO 2021 \u00a0 Todas las mujeres sin contraindicaciones deben seguir las gu\u00edas Australianas de Actividad F\u00edsica y comportamiento sedentario antes, durante y despu\u00e9s del embarazo \u2013 Gu\u00edas 2021 Promover la actividad f\u00edsica y ejercicio desde antes del embarazo, pues facilita la continuidad de estas actividades Hacer algo de actividad f\u00edsica es mejor que no hacer nada Ante la ausencia de alguna contraindicaci\u00f3n, realizar actividades de intensidad moderada durante 2.5 a 5 hrs a la semana o actividades de intensidad vigorosa durante 1 hora y cuarto a 2.5 hrs cada semana Realizar actividades de fortalecimiento muscular al menos 2 d\u00edas a la semana Para definir intensidad moderada: Utilizar \u201ctalk test\u201d: Se puede mantener una conversaci\u00f3n, pero no puede cantar ni silbar. \u00bfCu\u00e1ndo detener la actividad f\u00edsica \/ ejercicio en embarazo? Ante la presencia de: Angina Disnea persistente que no cede con reposo Cefalea severa, mareo que no cede con reposo Contracciones uterinas dolorosas, sangrado vaginal o p\u00e9rdida persistente de l\u00edquido Modifique las actividades conforme el cuerpo cambia en el embarazo(cambia el centro de gravedad, se vuelven m\u00e1s peligrosas las colisiones o ca\u00eddas) Mujeres previamente inactivas deben comenzar en el l\u00edmite inferior de las recomendaciones (150 mins por semana) Mujeres previamente activas, pueden continuar, deber\u00e1n adaptar las actividades si fuera necesario (por cambios f\u00edsicos propios del embarazo) Mujeres que superan las recomendaciones (&gt;300 mins), pueden seguir entrenando con supervisi\u00f3n de un profesional y adaptando el entrenamiento a la situaci\u00f3n del embarazo Despu\u00e9s de las 28 SDG se sugiere no realizar ejercicio en posici\u00f3n supina Evite actividades con riesgo de: Colisi\u00f3n, contacto Riesgo de ca\u00edda (actividades que impliquen altos niveles de equilibrio) Cambios de presiones (paracaidismo, buceo) Levantamiento de objetos pesados La actividad f\u00edsica se asocia a: Mejor\u00eda en aptitud cardiorrespiratoria Menor aumento de peso Efecto protector contra Diabetes gestacional y a un mejor control de la misma Realizar ejercicios p\u00e9lvicos durante y despu\u00e9s del embarazo reducir\u00e1 el riesgo de incontinencia Disminuci\u00f3n de s\u00edntomas depresivos No se asocia con problemas en el desarrollo fetal Protege contra ces\u00e1rea no planificada No se asocia con puntuaci\u00f3n APGAR No se asocia con el peso del beb\u00e9 al nacer, sin embargo, disminuye riesgo de macrosom\u00eda \u00a0 Precauciones adicionales Mant\u00e9ngase hidratada Realice actividad f\u00edsica en un ambiente fresco, evite el estr\u00e9s por calor Evite actividades f\u00edsicas a gran altura (por arriba de 2000 m) a menos que est\u00e9 aclimatado y entrenado para la actividad antes del embarazo Siempre utilice el calzado adecuado, ropa no restrictiva-ajustada y top de apoyo seguro para el embarazo Si hace algo de calor, utilizar ropa holgada hecha de tela transpirable Ver m\u00e1s<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3398],"tags":[],"class_list":["post-22272","post","type-post","status-publish","format-standard","hentry","category-resumen-de-cursos"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/saluddigital.com\/en\/wp-json\/wp\/v2\/posts\/22272","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/saluddigital.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/saluddigital.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/saluddigital.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/saluddigital.com\/en\/wp-json\/wp\/v2\/comments?post=22272"}],"version-history":[{"count":0,"href":"https:\/\/saluddigital.com\/en\/wp-json\/wp\/v2\/posts\/22272\/revisions"}],"wp:attachment":[{"href":"https:\/\/saluddigital.com\/en\/wp-json\/wp\/v2\/media?parent=22272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/saluddigital.com\/en\/wp-json\/wp\/v2\/categories?post=22272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/saluddigital.com\/en\/wp-json\/wp\/v2\/tags?post=22272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}