When a woman finds out about her interesting position, then she is overcome with joy and slight anxiety, because she needs to completely reconsider her own lifestyle and diet. If the expectant mother is accustomed to high physical activity and cannot imagine her day without playing sports, then it will be quite difficult for her to give up the usual rhythm of training. And the question naturally arises whether sports are useful during pregnancy, and what will happen if you engage in sports in the first trimester.
Is it possible to exercise during early pregnancy?
The first trimester is especially difficult for women, because the body undergoes serious changes and prepares for the gradual growth of the fetus. It is quite difficult for expectant mothers to get used to their new position and figure out what can and cannot be done.
Excessive physical activity on early stages must be completely excluded, because at this time the embryo is only fixed in the uterus, and the most important systems of its organs are formed. Any sudden movement and the slightest injury can cause disruption of these processes and lead to such undesirable consequences, such as miscarriage, bleeding, development of various pathologies in the fetus.
In order for training not to be dangerous to the health of the baby, it is necessary to reduce the load as much as possible, and in the first weeks of pregnancy, completely abandon any kind of sport. The most the right decision will be classes with a highly qualified trainer who knows all the intricacies of the exercises and will be able to create a complex individually.
What are the dangers of sports during pregnancy?
Physical exercise in some cases, they can pose a danger both to the woman herself and to her unborn child. For example, jogging can cause problems in the functioning of the cardiovascular system. The fact is that during pregnancy the heartbeat increases significantly, and the blood pressure also increases, since the body must now support the life of the fetus.
But gymnastics can even lead to rupture and sprain of ligaments. In pregnant women large quantities the hormone relaxin is produced, which significantly softens ligaments and bone tissue, and any stress can result in injury. Jumping, somersaults and even cycling are no less dangerous for the expectant mother. Scuba diving can even cause a miscarriage.
Besides everything, there is whole line contraindications to playing any sports. Women who are expecting twins or triplets should completely give up physical activity. If the expectant mother has previously had a miscarriage, then training can cause the same misfortune. Also, you can’t attend classes during a breakup. membranes, the slightest risk of early labor or hemorrhage, incorrect location placenta, etc.
What sports can you do during pregnancy?
When it has already become clear what you definitely can’t do, you need to figure out what the best sport will be during pregnancy, and what kind of activities will help you stay in shape throughout the entire period of gestation.
First of all, it should be said about swimming. A visit to the pool will not only help you work out most muscle groups at the same time, but also relax and spend time alone with your own thoughts. This type sports activities helps to at least temporarily relieve the load on the spine, as well as train the abs and legs.
Yoga will be no less useful. Of course, you will have to exclude many exercises, but exercise will provide an excellent opportunity to relax and, moreover, not lose good physical shape. You are allowed to attend fitness classes and perform various exercises on a fitball.
Regardless of which sport a woman chooses, it is necessary to ensure that the room is spacious and fresh. And if we are talking about a swimming pool, then it is better not to skimp on choosing an establishment and to monitor the cleanliness of the water, as there is a risk of infection entering the body.
Gymnastics and sports for pregnant women: exercises
The best solution, of course, is special gymnastics for expectant mothers. In order to understand which exercises you should give preference to, you should familiarize yourself with this complex:
- Walking. For the first thirty seconds you need to move in a circle with your usual measured steps, the next - on your toes. Six repetitions are enough for one session.
- Rotations. The woman should place her legs slightly narrower than her shoulders and alternately rotate her arms for two minutes.
- Swings. The starting position should be exactly the same as in the previous exercise. Needs to be slightly raised left leg, hold it in the air and place it on the floor, then lift it right leg. Ten repetitions will be enough.
- Half squat. Future mommy should sit near a chair, place your feet slightly wider than your shoulders and begin to slowly squat until your buttocks touch a hard surface. It is advisable not to do more than ten repetitions in one workout.
- Tilts. A fairly simple exercise for the lower back muscles. You need to be in comfortable position and repeat bending the body to the sides fifteen times.
- Lifts. A woman should lie down on a gymnastic mat with her back and bend her knees. After this, you should slowly lift your legs one by one and lower them to the floor.
These exercises can be done even at home free time. But future mothers should take into account that from the second trimester it is forbidden to exercise while lying on your back, and from the third trimester any bending should be avoided.
So, even during pregnancy you need to devote time to physical activity. But they should be as safe as possible and bring pleasure to the woman herself.
Modern medicine is sure: nothing harms a woman more, especially during the period of bearing a child, than constantly staying in one static position (sitting or lying down). If your pregnancy is progressing normally, then a sports lifestyle will help you solve many important problems.
About the benefits of sports during pregnancy
Healthy child
Moderate, but improve blood circulation, providing you and your baby with the necessary amount nutrients And sufficient volume oxygen. Thanks to this, it happens normal development fetus and reduces the risk of intrauterine disorders.
Disease Prevention
During pregnancy, a woman's body experiences physiological changes, which increase the load on all systems and organs. This can lead to the appearance of diseases, the development of pathologies and complications, even if health problems did not bother you before. Exercising will teach you to understand your body and help you take exercise correctly during pregnancy.
Ease of childbirth
Don't forget that you have muscles that only experience a lot of tension during childbirth. Physical exercise will help prepare, develop and fill them with strength. As practice shows, for athletic mothers, childbirth is easier and faster. Trained heart and lungs, strong pelvic floor and abdominal muscles, mobile hip joints and elastic adductor muscles help the woman and child at a crucial moment. Also, an active lifestyle contributes to the accumulation of the hormone endorphin in the body, which subsequently acts as a kind of pain reliever.
No toxicosis
Many expectant mothers have noticed that regular exercise helps them get rid of an unpleasant pregnancy companion - toxicosis.
Beautiful figure
Training will allow you to keep your body toned during pregnancy and avoid gaining extra pounds, the appearance of which can lead to serious complications (preeclampsia, preeclampsia, increased arterial pressure). And the speed of restoration of physical shape after childbirth depends on how you spent the nine months waiting for the child: lying on the sofa or in active movement.
About the dangers of sports during pregnancy
Now you know how important it is to lead an active lifestyle during pregnancy. But don't go to the other extreme: excessive exercise without restrictions can bring the opposite result. Strenuous and high-intensity training leads to a deterioration in the blood supply to the fetus (hypoxia), which can cause developmental delays, miscarriage and premature birth.
Negative effects of elevated temperature
Overheating in the first trimester leads to the formation of neural tube defects or miscarriage. Later, it is dangerous for the expectant mother to become dehydrated. Therefore, do not exercise in a stuffy or too humid room, do not dress too warmly, and drink water constantly.
Cardiopalmus
Monitor your pulse, which should not exceed 140 beats per minute, and do not hold your breath.
Risk of hypoxia
Exercises that are performed while lying on your back should be excluded from training, especially after the fourth month of pregnancy. This position may restrict blood flow to the baby.
Danger of getting dislocated or sprained
During pregnancy, the body increases the production of the hormone relaxin, which softens all ligaments and allows them to stretch elastically. To avoid damaging them, limit or eliminate heavy lifting and exercise with extreme caution.
Which workouts are best?
Swimming, yoga, Pilates and fitball exercises are the safest and most beneficial physical activities in any trimester of pregnancy. It is worth paying attention to special gymnastics for expectant mothers, which is suitable for practicing at home.
Rare but grueling sports activities are a serious stress for the body. Exercise regularly, but in moderation.
Forget about intense training and traumatic sports! For expectant mothers, exercises that involve body shaking, vibration, lifting too much weight, or the risk of falling and getting hit are contraindicated. The following are prohibited for you: skiing and speed skating, weightlifting, high-impact aerobics, cycling, intensive training on weight machines, any types of martial arts, and the like.
Do not forget: the possibility of physical activity and its nature during pregnancy are determined by your doctor.
Possible indications for limiting physical activity during pregnancy: abnormalities in the structure of the uterus, uterine fibroids, hormonal disorders, burdened obstetric and gynecological history and others.
If your doctor still forbids you to play sports, don’t worry! Replace workouts with regular walks fresh air. This will help maintain the body’s activity at a sufficient level.
Remember that the purpose of sport is to bring you both physical and mental pleasure. You should maintain a feeling of comfort, sound sleep and positive mood. Then you and your baby will enjoy a happy nine months that will fly by in a flash!
Any woman who was actively involved in sports before pregnancy will become interested in what she should do now that a tiny man has appeared under her heart? Any woman who has not been involved in sports, but is thinking about her and her baby’s health, how pregnancy and childbirth will proceed, how to quickly get in shape after the birth of a child, will also think: maybe she should go in for sports now? But what kind sports will do? Are there any contraindications? Our next article is about this.
How is sports beneficial for a pregnant woman?
If there are no contraindications and the pregnancy proceeds without complications, sports exercises will only be beneficial. It has already been proven that regular exercise during pregnancy contributes to a favorable course of labor, a reduction in postpartum complications, and a reduction in perineal ruptures. During pregnancy, moderately active physical activity has a positive effect on the health of not only the mother, but also the child. Often, with a sedentary lifestyle, stagnant processes occur in a woman’s body. In this case physical activity simply necessary, because with its help blood circulation and cell nutrition improves, as a result of which, receiving required amount oxygen and nutrients, the fetus develops correctly.
A significant advantage in favor of playing sports is that correctly selected and carefully planned loads can relieve a pregnant woman from morning ailments.
What types of physical activity are contraindicated?
Naturally, and every woman understands this, not all sports are equally useful and allowed during pregnancy. There can be no talk of any boxing, parachuting or horse riding! These types are strictly prohibited while carrying a child. The reason for the ban is the high probability of injury, but at this stage a woman should protect herself from falls, concussions, hypothermia and overheating.
Some other sports are on the black list:
- step and dance aerobics;
- jumping;
- sprinting and long-distance running;
- diving (deep-sea diving), diving, water skiing;
- skiing;
- group sports;
- cross-country cycling;
- lifting weights;
Any exercises based on stretching the abdominal muscles, any sudden movements, strong stretch, “inverted” yoga asanas, sudden movements and swings in swimming, strong arching of the back.
What loads are allowed?
One of the very first recommendations regarding physical activity will be this: walk more. Pregnant women are advised to take short walks several times a day. At the same time, it is necessary to ensure that her shoes are comfortable and of high quality. . Among the simple ones, accessible to every woman, but very effective exercises are allowed to absolutely everyone, regardless of their training and well-being. Of course, an exception may be women who, due to the threat of miscarriage, are prescribed bed rest.
Walking up the stairs is also useful for pregnant women. Try not to use the elevator. And if you live on the lower floors, you can just walk back and forth several times a day. The main condition is to take your time, breathe evenly and calmly, and do not open your mouth.
As for real sports, an important aspect must be taken into account. If you were actively involved in sports before pregnancy, now is the time to slow down and switch to a gentle regime. If you’ve just now decided to get involved with physical activity, then don’t give it your all. Start small and gradually, within reasonable limits, increase the load.
Naturally, the first positions in terms of usefulness and permissibility during pregnancy are swimming, yoga, and special gymnastics for pregnant women. Swimming has a very beneficial effect on both mother and baby. Exercises in water relieve the spine, strengthen the muscles of the back and chest, massage tissues, and improve blood circulation. Effect ( good mood, improved well-being, disappearance of swelling, muscle tone, etc.) you will feel after just a few sessions. After training, many pregnant women note that their appetite has improved and even symptoms of toxicosis have disappeared. Swimming is great way keeping your body in good shape and a great opportunity to put it in order after the baby is born. Swimming eliminates the risk of falling, overheating, dehydration, and excessive stress on the joints. The only points to remember when going to the pool:
- make sure that the water in it is clean;
- do not go diving, however, we wrote about this above.
Yoga is also a great activity to do while pregnant. Almost all of its varieties are suitable for this, but it’s still better if you do special exercises, adapted for pregnant women. This type of yoga will not harm either mother or baby; there are no inverted poses or exercises that must be performed while lying on your back. Another argument in favor of yoga is that when performing the exercises, a lot of time is devoted to breathing and relaxation. This has a very beneficial effect on the development of the baby (proper breathing improves blood circulation and he receives more oxygen), and also prepares the mother for childbirth (at this stage, controlled specific breathing helps ease contractions and feel less pain during expulsion of the fetus). When performing the complex, try to have something nearby that, if necessary, you could lean on. Do not overstretch the ligaments or strain the abdominal wall.
Gymnastics for pregnant women was developed by instructors taking into account the special needs and characteristics of women during the period of bearing children. These exercises are aimed at training the respiratory and cardiovascular systems, the muscles involved in childbirth, strengthening the abdominal and pelvic floor muscles, and aligning posture. This is an excellent exercise for pregnant women, which will make your muscles flexible. As a rule, complexes for pregnant women include Kegel exercises, thanks to which the muscles directly involved in pregnancy are trained. birth process. Agree, the load on the perineal muscles during childbirth is serious. Often, gymnastics for pregnant women involves exercises on a fitball (large inflatable ball). This training is aimed at maintaining and increasing the level of fitness of the cardiovascular system, developing strength and flexibility, reducing back pain, reducing blood pressure, improving blood circulation and overall well-being.
Among other workouts we can mention Pilates. It is not contraindicated for pregnant women. On the contrary, Pilates develops the pelvic floor muscles, which are actively involved in the birth process, and trains proper breathing. During exercise, the blood supply to the fetus improves, which has a very positive effect on intrauterine development baby.
What standard sports are allowed? Well, for example, tennis. However, you should not grab a racket if you have never played tennis before. Postpone this activity for postpartum period. But if you have been actively involved in this sport for long period, then with the onset of pregnancy, you can safely continue training. Is it true, keyword here it is “calm” - no sudden movements, jolts or overheating. If the load is reduced and with the permission of a doctor, tennis can be practiced for up to 4-5 months.
We classify the following sports as “acceptable”. This:
- Running (at a calm pace, at comfortable shoes and clothes; sometimes it’s better to go for a brisk walk; control your breathing and general health; if you used to run, you can continue it until mid-pregnancy);
- Cycling (allowed with some reservations: the routes must be smooth, safe, you can only do it if you have a lot of experience, choose a “ladies’” bike with a soft, wide saddle);
- Skiing (if you have skiing experience, subject to reduced intensity and with your doctor’s permission, you can practice throughout your pregnancy, but not in high altitudes, since there is a lack of oxygen and a high risk of falls).
Good things - little by little or be careful
For training, a pregnant woman needs to choose a comfortable and quality clothes and shoes. She should be comfortable and free: nothing should hinder her movements.
Experts note that the most optimal time for sports - the second trimester. In the first, there is a risk of spontaneous abortion. Therefore, while the baby is attached to the wall of the uterus, while its organs and systems are forming, it is better not to put excessive stress on the body. And it is usually recommended to stop classes at the end of the 8th month.
If during classes you notice headache, difficulty in circulation, shortness of breath or severe pain in the muscles, stop exercising. Consult with a competent doctor and instructor and together adjust your loads.
Contraindications for sports during pregnancy are:
- chronic,
- placenta previa,
- diseases of the liver, kidneys and cardiovascular system,
- toxicoses,
- uterine bleeding,
- purulent processes, etc.
Don’t forget the most important rule: everything should be fun, without violence to the body. It will only be beneficial if the sport brings moral and physical satisfaction. Best indicator the correctness of your actions - a feeling of comfort, good health, strong and good mood.
Especially for- Elena Kichak
Kate Middleton continued to exercise during her pregnancy, and rightly so, as it is a great way to stay toned. But be careful, because sports are not particularly recommended for pregnant women. Although everything is purely individual. More healthy women Sports exercises will not harm, but for those whose bodies are weaker, physical activity is strictly prohibited. Check out our tips to stay fit during pregnancy.
Exercise is good for pregnancy
Whether you're fit or not, being active during pregnancy is very beneficial. Indeed, sport is a great way to relax and maintain muscle tone. In addition, it allows you to control your breathing well, improves blood circulation and flexibility.
We don't force you to do any sports, just do basic exercises. There are a few rules you need to follow to stay in shape. Before starting any activity, ask your doctor or midwife for advice in advance. They will advise you on something useful and direct you to relevant events.
What sports should you choose when you are pregnant?
Let's face it, you're not planning on running a marathon. Your physical activity should be calm and non-intense, that is, such that it does not harm your child. During pregnancy, four sports are especially recommended:
- Walk. Available to everyone, this can be done from the very first day of pregnancy to the last. Feel free to go on the rides. For good support for ankles that tend to swell more and more every month, invest in a comfortable pair of athletic shoes.
- Swimming. This is the perfect activity to make you feel at ease. Swim forward, smoothly supporting your back. Many pools offer water aerobics classes for pregnant women, so enjoy!
- Smooth exercises (gymnastics). Don't hesitate to sign up for gymnastics classes during pregnancy. Stretching is especially ideal for relaxation and breathing control. Please note that it is best to practice this activity under the supervision of a professional (for greater safety).
- Yoga. This is a favorite pastime of almost all show business stars who want to maintain a good silhouette. Yoga makes you work smoothly. However, be careful. Some positions are not recommended for pregnant women, so it is best to follow the advice of a professional. Yoga is great for controlling your breath. Good preparation to childbirth!
Experts suggest that pregnant women limit sessions to 20 to 30 minutes, doing them two to three times a week. The most important thing is to do a warm-up before each workout.
Prohibited sports during pregnancy
Adequate activity is recommended during pregnancy, but some more violent sports should be avoided. Because the risk of falls and impacts is unavoidable, team sports (basketball, volleyball, handball), wrestling (judo, karate) or slides (skiing, water skiing, roller skating) are prohibited.
The same goes for mountain biking, horse riding and running. All of these sports cause unfavorable movements and are harmful to your baby. Finally, the most important thing is that driving a car is prohibited during pregnancy.
Is it possible to play sports during pregnancy? Pregnancy is a time when a woman’s body experiences increased stress. And there is another serious test ahead - childbirth. Cope with the restructuring of the body, strengthen muscles and improve mood moderate physical activity will help. Properly selected exercises will make this difficult and wonderful period of life less difficult and will be useful as to the expectant mother, and so does her baby.
About the benefits of physical activity
Several decades ago, gynecologists believed that in order to maintain pregnancy and have a successful birth, a woman needed complete rest. However, today opinions have changed. Bed rest and sharp restrictions are necessary only in cases of pathologies. Healthy pregnant women should include moderate physical activity in their daily routine. Professional athletes and women who often visit fitness gyms also do not need to change their lifestyle and give up sports during pregnancy.
Sports and fitness during pregnancy will help:
- strengthen muscles, ligaments and joints;
- cope with minor ailments (insomnia, flatulence);
- improve blood circulation, help avoid problems with blood vessels;
- reduce the number of stretch marks on the skin;
- prepare the body for future childbirth;
- improve your mood, get rid of depression.
Sports doctors and gynecologists note that women who practice moderate physical activity throughout pregnancy they give birth much easier and restore their figure faster.
Despite the obvious benefits of sports during pregnancy, Some types of exercise are not recommended for pregnant women. If you were successful in these sports before pregnancy, take a break and switch to less dangerous options. You need to exclude sports from your fitness schedule associated with jumping, heavy lifting, risk of falls.
In the list of exceptions:
- Horseback Riding;
- skates;
- Skydiving;
- snorkeling and diving;
- diving;
- marathon and sprint races;
- alpine skiing and snowboarding;
- cycling;
- basketball and volleyball;
- Weightlifting.
For those who prefer working out in the fitness room, should be excluded: high-impact aerobics, exercises on a step platform, running on a treadmill, exercises on an exercise bike, sports dancing with complex choreographic elements.
In some cases, it is not necessary to completely exclude, but load limitation. For example, instead of running, you can walk on a treadmill or stepper; when doing strength training, reduce the load or use lighter dumbbells and weights.
Pregnant women benefit from not too intense exercise, aimed not at improving athletic fitness, but at developing endurance.
The most useful are:
- breathing exercises;
- yoga;
- swimming and water aerobics;
- Pilates;
- walking at a moderate pace;
- gymnastics on fitball;
- exercises with light dumbbells;
- exercises on simulators, developing arms, legs and chest.
To avoid unnecessary stress, It is recommended to exercise in a bandage. Pregnant women with vein problems should include this in their sports equipment. elastic support bangs and knee socks. During training you need to drink non-carbonated clean water. It is recommended to take frequent breaks and monitor your heart rate using special sensors.
When choosing sports activities, you need to focus on the woman’s physical form, her preparedness and personal preferences. For those who have never played sports, you need to start very carefully. Experienced athletes can afford more. Before classes, it is better to consult with your doctor.
- heavy loads are dangerous. It is recommended to choose moderate loads, avoiding overvoltage. You can study breathing exercises, yoga (without complex asanas), swimming, walking, doing exercises with light weights for the legs and arms. For those who have never exercised, training with a heart rate monitor is recommended in the early stages of pregnancy. Pregnant women need loads at a lower level; as the heart rate and breathing rate increase, the intensity of the exercises must be reduced.
- much more favorable for sports activities. Your fitness repertoire can be expanded by including aerobic exercises that strengthen muscles, ligaments and joints. Exercises on the floor are useful to ease the stress on your back. Water aerobics, swimming, and skiing on flat terrain are highly recommended. Light jogging is possible with mandatory monitoring of pulse and breathing. It is worth giving up abdominal exercises, various jumps and exercises associated with abdominal tension.
- It is necessary to avoid intense stretching, bending and twisting of the body. It is recommended to focus on exercises for the arms, legs, neck, and spine. Fitball exercises are very useful, relieving tension from the back and legs. Fitball is great for training internal organs and balance, helps prepare for future births.
In some cases, classes are possible, but it is required constant control doctor and reducing stress to a minimum.
TO relative contraindications may include: sharp fluctuations in weight, unstable blood pressure with the threat of increase, risk of bleeding, a history of several abortions or premature births.
Video about exercising during pregnancy
Anyone who wants to know more about sports activities during pregnancy should pay attention to the video. Experts will clearly explain what you should bet on and what loads it is better to avoid. Recommendations are given on training intensity, nutrition and other important points.