"Always in shape": Sports during pregnancy
Most women engage in some kind of sport before pregnancy, or at least occasionally exercise at home. But when a tiny baby appears under the heart, quite often the ladies wonder whether it is worth straining the abdominal muscles once again. Let's talk in more detail about whether it is possible to play sports during pregnancy or not.
Is sports allowed during pregnancy
According to doctors, properly organized sports activities during pregnancy have a positive effect on the health of a woman and her unborn baby. Among the main advantages of these activities, it is worth noting:
- the ability to control weight throughout the entire period of pregnancy;
- significant improvement in the general condition of the body;
- prevention diseases organs of the small pelvis;
- relief of back pain;
- preparation for childbirth and quick recovery after childbirth;
- improved bowel function;
- acceleration of blood circulation;
- positive changes in the psychological state.
It should be borne in mind that some women went in for sports before pregnancy, while others, only during this period, begin to get used to physical activity. This factor is very important when choosing the right set of exercises during this difficult period for women.
In the first and third trimester of pregnancy, you should not get too involved in sports, since these periods are less safe than the second. At the same time, pregnant women are categorically prohibited from performing any exercises associated with jumps, jumps, vibrations, holding their breath, too much stress on the abdominal muscles.
Activities during pregnancy
Throughout pregnancy, regardless of whether a woman has previously been involved in sports or not, it is recommended to walk regularly. The duration of the walk should be at least 30 minutes. It is advisable to enjoy the beauty of nature, and not to wander along noisy highways, because smog and transport negatively affect the general condition of a pregnant woman. Walking is a great substitute for running, but you need to move smoothly and not too fast.
The most optimal sport during this period is swimming. Physical activity during classes helps to learn how to properly regulate breathing, relieve stress and muscle pain, improve blood circulation and prepare the body for childbirth.
You can also do yoga and pilates. But at the same time, it is necessary to choose exercises specifically for pregnant women.
Most sports centers have special courses for pregnant women. This is an ideal option for those who want to play sports without harming the body, and even with the supervision of specialists.
It is very important to consult a gynecologist before starting any physical activity, as there are a number of contraindications for those who have problems with the course of pregnancy.
Exercises for pregnant women
Before playing sports at home, you must attend special classes at least several times, in which an experienced specialist will help you learn how to do certain exercises correctly. The sets of exercises for each trimester are different.
- During the first trimester, it is categorically impossible to overload the body with physical activities. Breathing exercises should be the basis. It is also allowed to do half-squats with support on the back of a chair. So that the breast does not lose its shape after childbirth, you need to close your hands in front of you and squeeze them strongly. Even while sitting, you can make circular movements with your feet. This will help improve circulation, reduce swelling, and prevent varicose veins.
- During the second trimester, more attention should be paid to strengthening the pelvic muscles. To do this, you can do Kegel exercises which will not only help to cope with urinary incontinence, but also strengthen the muscles of the pelvic floor, which will greatly facilitate the process of childbirth. For any sports activities during this period, it is better to wear a bandage. Most of the exercises are best done while sitting. For example, it can be turns of the body, head, while keeping the legs apart. Light squats, brisk walking and chest exercises are also allowed.
- In the third trimester, excessive exercise is contraindicated. You can use a ball for exercise. For example, it is recommended to swing the ball with your feet while lying down. And sitting on it, you can lift light dumbbells. Kegel exercises and breathing techniques will help you finally get ready for childbirth. During this period, the tone of the uterus should not be allowed, therefore, for the slightest health problems, it is necessary to inform the gynecologist.
