Is it safe to exercise while pregnant?
Regular exercise has a positive effect on influence on our whole organism. They support the cardiovascular system, provide a good mood, help maintain a slim figure and improve the quality of sleep. And although a lot is being said about how important of physical activity in everyone’s life, there are there are situations in which the good effects of sport on health can be questioned. health. One of such states is pregnancy, which is a process of many changes in the organism of the future mother. Many women ask themselves question: is it possible to exercise during pregnancy? The answer is clear – you can. You just need to know how.
Exercises during pregnancy – are they safe? safe?
Contrary to the prejudices of some people, the more active a pregnant woman is, the easier it is for her to adapt to the changing appearance and changes taking place in her body. What’s more, being active during pregnancy helps you get back into shape more quickly after giving birth. Exercises are not dangerous for the baby, of course you should keep moderation and know which disciplines are good for pregnant women. Moreover, studies show that women who are active during pregnancy experience fewer problems during pregnancy and at birth.
Not every type of sport during pregnancy Not every type of sport during pregnancy (especially advanced sport) is safe. It is advisable to discuss any training with your doctor, who will tell you how long you can Your doctor will tell you how long you can exercise normally and in which trimester you should Your doctor will tell you how long you can exercise normally and in which trimester you should slow down or stop training.
What makes exercise during pregnancy unsafe? may not be safe? Exercise is not recommended for Pregnant women with:
- heart and lung disease;
- cervical insufficiency;
- multiple pregnancies with a risk of premature birth;
- placenta previa;
- high blood pressure;
Why exercise during pregnancy?
If there are no contraindications If there are no contraindications to physical activity, regular exercise during pregnancy can can bring many benefits to the future mother:
- relieve back pain;
- helps prevent constipation;
- reduces the risk of gestational diabetes;
- reduces excessive weight gain;
- improve mood;
- help you stay in shape;
- help you get back in shape after giving birth;
- reduce the risk of postpartum depression;
- make childbirth easier.
How to exercise during pregnancy?
During pregnancy, the mother’s body changes rapidly and many processes take place in her body. It’s important to know that the change in body weight is accompanied by a change in the centre of gravity, which means that exercises that require a great deal of coordination and balance can be dangerous, and are therefore not recommended in the later stages of pregnancy.
As pregnancy develops, the ligaments in the abdomen begin to As pregnancy progresses, the ligaments and joints in the pelvic area begin to loosen, Exercises that require sudden movements are therefore inadvisable.
In some women, fluctuations in blood pressure In some women, fluctuations in blood pressure may cause dizziness, so pregnant women Pregnant women should refrain from exercising too intensively.
So what can you exercise during pregnancy to stay healthy? Here are some examples of physical activity Physical activity suitable for pregnant women.
brisk walking is an excellent option to get your body moving and oxygenate your body. It is recommended especially for pregnant women who have not have not exercised before. It carries a very low risk of risk of injury and does not put much strain on the joints. Fast walking will have an impact on improve cardiovascular fitness and stimulate circulation in the lower parts of the body. circulation in the lower parts of the body.
Swimming and water aerobics are an excellent way to strengthen muscles and keep fit. Thanks to the resistance of water, there is no risk of losing balance, which could end in a painful fall. What’s more, water is great for relaxation and reduces muscle tension, allowing the whole body to relax. Swimming pool exercises do not strain the muscles and joints and are safe for the spine. What is more, it helps to maintain a good figure even during pregnancy.
Even a quiet ride on an ordinary bicycle involves the risk of falling, so it is better to choose a stationary machine. It is easier to control the intensity of training on such a bicycle, we are not exposed to sudden changes in the steepness of the terrain and we put less strain on our knee joints. At the same time we keep our body in a good condition and improve our efficiency. It is therefore ideal for pregnant women.
How often should I exercise when pregnant?
Pregnancytraining plan should be consulted with a doctor and tailored to the individual medical history and stage of pregnancy. It is also worth taking into account the level of training of the future mother. In the absence of contraindications, training can be done 2-4 times a week at moderate intensity for about 30 minutes.
The intensity of the training should be The intensity of the training should be adapted to the individual’s abilities. The future mother should listen to your body so that you do not overdo the pace of exercise.
What not to exercise when pregnant?
Although physical activity during pregnancy is Although it is recommended during pregnancy, some exercises can be dangerous for the future mother. It is not advisable to exercise during pregnancy, but some exercises can be dangerous for the mother-to-be. Doing rapid movements, exercises requiring strong coordination, exercises with excessive weight All of these are better left for after the birth. It is also advisable to avoid contact sports, such as Basketball or volleyball. Pregnant women should refrain from Pregnant women should avoid horse riding, skiing and other extreme activities because of the increased risk of falls. The risk of falls is increased. Physical activity in the open outdoor physical activity is highly recommended, but not in hot weather. not during hot weather.
Tips for active mothers mums-to-be:
- wear loose, comfortable clothing;
- Ensure you have sturdy shoes with sturdy soles;
- Do not eat immediately before workout;
- exercise on flat ground;
- remember to keep your body hydrate your body;
- Before each workout do the following warm-up;
- if you are exercising while lying down If you are exercising lying down, get up slowly to avoid dizziness;
- if you feel pain and If you feel pain or discomfort, stop training;
- train at a moderate intensity.
Expectant mothers do not have to give up exercise, but they should exercise carefully. There are many exercises that will not endanger the baby, but will help the mother to keep fit. Fans of intensive workout cardio and dumbbell exercises will have to say goodbye to their favourite hobby for a few months, but that doesn’t mean they can’t engage in other types of activity during that time.