What are safe and beneficial sports for pregnant women to do?

What are safe and beneficial sports for pregnant women to do?

During pregnancy, some women try to protect themselves from any physical activity. Others,

on the contrary, decide to abruptly end their sedentary lifestyle and engage in vigorous exercise.

Who is right? Neither of them.

Expectant mothers who take too much care of themselves, during pregnancy may gain excess weight, have an increased risk of constipation and edema, and their labor may be longer and more difficult than that of physically active women. However, a sudden increase in exertion is also dangerous: an untrained body is not ready for it, and this can lead to health problems both for the woman herself and for her future child.

The main thing in matters of sports and gymnastics during pregnancy, a reasonable balance of physical activity. And how to find it, we will tell you in this article.

Is it possible to do sports during pregnancy?

Many women are engaged in sports for pep and fitness, and many of them would not want to give up their favorite exercises during pregnancy.

You may be able to partially maintain your sporting lifestyle, but only if you follow the following rules:

1- Most often, injuries and other health problems due to sports activities are suffered by beginners. For pregnant women, it is acceptable to continue old activities, but you should not master new sports. For example, if you do daily jogging, you will have to significantly reduce physical activity, but you do not have to completely abandon them. If you have never run, pregnancy is not the best time to start doing it.

2- Exercise for pregnant women is most risky in the early stages, when even minor overloads can lead to miscarriage and other disorders of pregnancy. In the first trimester, a woman is advised to reduce the usual load, do not engage in toxemia and other ailments, as well as to listen carefully to the signals of your own body.

3- During pregnancy, the production of progesterone and relaxin - hormones that help increase the mobility of pelvic bones - increases in the body of the future mom. As a side effect, these hormones relax other ligaments as well. A woman may feel unusual flexibility in her joints and want to try new exercises, such as doing a twine that she has never been able to do before. Be careful: overestimating your strength, you can easily get a sprain.

4- Learn to stop in time. You should immediately stop training as soon as you start to pant. Remember: if you don't get enough oxygen, your baby won't get enough! By following this simple rule, you will be able to naturally regulate your exercise both in the early stages and in the second half of pregnancy, when the growing uterus puts a lot of pressure on your lungs.

5- And the last, but most important rule. The final decision on sports during pregnancy can only be made by your doctor. If there are even minimal risks to the normal course of pregnancy, it is better to be reinsured!

It is also important to realize that some sports for pregnant women are under a complete ban. If yours is one of them, you will have to stop exercising.

What sports are prohibited for pregnant women?

To understand what sports can be engaged in pregnant women, you first need to make a list of prohibited physical activities for future moms.

1- First of all, they include sports, when practicing which you can get a blow to the abdomen. And it's not just martial arts! Accidental push from a partner when playing volleyball, an unsuccessful attempt to reflect the flying ball on the tennis court - also risk factors. Remember - did you get bruises when playing your favorite sport? In case yes, at that point this don isn't appropriate for pregnant ladies.

2- The second group of prohibited sports during pregnancy includes disciplines associated with an increased risk of injury. Fractures, sprains, ligament tears may require treatment with anesthesia and antibiotics, which is extremely undesirable for the future mother. Skating will have to stop, and on roller skates too.

3- Pregnant women are contraindicated physical exertion, in which a person experiences oxygen deprivation. Skydiving, diving, skiing at high mountain resorts goodbye.

4- Expectant mothers are not recommended strong shaking and shock loads on internal organs. The answer to the question of whether pregnant women can engage in equestrian sports is unambiguous: you can come to the club and take care of your pet, but horseback riding should be stopped. The same applies to cycling over rough terrain.

And, of course, you should not even think about professional sports during pregnancy: carrying a baby is incompatible with the pursuit of records at the limit of physical strength. If you decide to become a mom, you will have to temporarily give up your dreams of medals.