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| Sports during pregnancy |
Physical exercise during the period of waiting for the baby is allowed, and even useful. Especially for expectant
mothers whose body is used to regular physical activity.
Benefits of regular exercise
Increase in vitality, a charge of vigor and energy, a way to cope with fatigue
Thanks to sports a woman remains active and energetic until childbirth, enjoys her condition and is less worried
about gaining pounds.
Normalization of sleep. When expecting a baby, women often face insomnia, night awakenings or daytime
sleepiness. Regular exercise helps to improve sleep, so that the expectant mother feels rested and fresh.
Improved blood supply and oxygenation to the mother and fetus, which is especially necessary for the formation
and development of the nervous system
Strengthening of the muscular corset and prevention of excessive weight gain.
Regular exercise during pregnancy will help you regain your shape faster after the baby is born, as there is a "muscle" memory
Increased stamina, which is very important in the run-up to childbirth -- an energy-consuming process that takes a lot of energy. Prepared moms can more easily tolerate contractions and better control their bodies during labor by listening to the obstetrician's commands.
Reduced back and joint pain that moms-to-be suffer from, especially late in labor.
Improving mood and preventing postpartum depression
Exercise promotes the production of endorphins, the so-called "hormones of happiness and joy".
Training of breathing and cardiovascular system in general. This helps to reduce pain sensations, calm down and
set up for productive work during the period of exertion
Sports during pregnancy: contraindications
There are contraindications on the part of sports:
A number of situations in which physical activity is contraindicated:
- Problematic course of the current pregnancy or previous pregnancy (non-pregnancy or premature labor)
- Diabetes mellitus (poorly controlled), severe anemia, high blood pressure, chronic
- cardiopulmonary disease
- Multiple pregnancies
- Low placental attachment (more than 26 weeks gestation)
- uterine bleeding
- Heavy lifting
- Running
- Boxing and martial arts
- Horseback riding
- Snorkeling and diving
Sports that can cause you to fall or lose balance, such as horseback riding, skiing or ice skating, gymnastics, and
water skiing, should be avoided. Contact sports such as soccer and tennis are also risky because the ball can hit the stomach.
Some experts recommend against bicycling after the second trimester. Even if you are an experienced cyclist,
there is a risk of falling or being hit. However, a stationary exercise bike is completely safe to use during
pregnancy.
Sports in early pregnancy
In the first months of pregnancy, it is recommended to emphasize breathing exercises and stretching, but you
should refrain from cardio training. Regular exercise helps to cope with the symptoms of toxemia and improves
mood.
Swimming and aqua aerobics
The benefits of swimming are undeniable. Exercise in the pool:
- Relieve the load from the spine
- Normalize muscle tone
- Calm the psyche
- Stimulate blood circulation, better saturate the body of mom and baby oxygen, contribute to the prevention of
varicose veins.
- Train breathing
- Dancing
Dancing is a combination of physical activity and emotional release. Of course, not all classes are suitable.
Nowadays in large cities you can easily find special groups where every dance movement is well thought out and
is beneficial to the expectant mother and her baby.
Girls who dance while expecting a baby are less likely to experience mood swings and depression.
Yoga and Pilates
Classes improve stretching, for which the body will thank you in labor. In addition, yoga stabilizes the nervous
system, helps to cope with anxiety and worry, helps to find mental comfort. There are special programs designed
specifically for women in a position.
Pros of yoga for the expectant mom:
Breathing exercises saturate the blood with oxygen, which helps to improve blood circulation, prevent hypoxia in
the fetus and edema in the woman
A woman learns proper breathing techniques, including during labor, which helps to relax and reduce pain
sensations
A number of exercises even reduce the symptoms of early toxicosis
With regular exercise, a woman gains a flexible body, a harmonious state of mind and self-confidence.
Sports helps the future mom to stay in tone, prepare for labor and pushing, and after childbirth quickly lose excess
weight. Get permission from your gynecologist and go dancing, yoga or swimming for your health.