How useful is the sport of a pregnant woman?
If there are no contraindications, and pregnancy proceeds without complications, sports exercises will only benefit. 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, active physical activities have a positive effect on the health of not only the mother, but also the child. Often, with a sedentary lifestyle in a woman's body, stagnant processes occur. In this case, physical activity is simply necessary, because with its help the blood circulation and nutrition of the cells improves, so that, by obtaining the necessary amount of oxygen and nutrients, the fetus develops correctly.
A significant plus in favor of playing sports is that, that correctly selected and carefully planned loads can relieve a pregnant woman from morning sickness.
What types of exercise are contraindicated?
Naturally, every woman understands this, not all sports are equally useful and permitted in pregnancy. About any boxing, parachuting or riding can not be! These species are strictly forbidden during the carrying out of the child. The reason for the ban is a high probability of injury, and in fact a woman, at this stage, should protect herself from falls, tremors, hypothermia and overheating.
In the "black" list are some more sports:
- step and dance aerobics;
- sprinting and running for long distances;
- diving (deep-sea diving), diving, water skiing;
- group sports;
- Cross-country cycling;
- weight lifting;
Any exercises based on stretching of the abdominal muscles, any sharp movements, strong stretching, "upturned" asanas of yoga, sudden movements and swings in swimming, strong back bending are also forbidden.
What loads are allowed?
One of the very first recommendations regarding physical activity will be: more walk. Pregnant women are advised to take small walks several times a day. In this case, you need to ensure that her shoes are comfortable and quality. Hiking. Among the simple, accessible to every woman, but very effective exercises are completely permitted to everyone, regardless of their preparation and well-being. Of course, an exception can be made by women who are prescribed bed rest because of the threat of miscarriage.
Walking up the stairs is also useful to pregnant women. Try not to use the elevator. And if you live on the lower floors, then you can just go back and forth a few times a day. The main condition - do not rush, breathe smoothly and calmly, do not open your mouth.
As for these sports, it is necessary to take into account the important aspect. If you are actively engaged in sports before pregnancy, now is the time to slow down and go to a sparing regime. If only now decided to make friends with physical exertion, then do not give all the best. Start with small and gradually, within reasonable limits, increase the load.
Naturally, in the first positions on usefulness and permissibility during pregnancy are swimming, yoga, special gymnastics for pregnant women. Swimming is very beneficial for both mother and baby. Exercises in the water unload the spine, strengthen the muscles of the back and chest, massage the tissues, improve blood supply. The effect (good mood, improvement of well-being, disappearance of edema, muscle tone, etc.) you will feel after a few lessons. Many pregnant women after training note that they have improved appetite and even disappeared toxemia. Swimming is a great way to keep your body toned and a great opportunity to put it in order after the baby is born. Swimming classes exclude the risk of falling, overheating, dehydration, excessive, load on the joints. The only things to remember when going to the pool:
- make sure that the water in it is clean;
- Do not dive, however, we wrote about it above.
Yoga is also great for exercising during the carrying of a baby. Almost all of its variants are suitable for this, but it is still better if you take special exercises adapted for pregnant women. Such a yoga will not hurt either mom or baby, there are no inverted poses and exercises that need to be performed lying on your back. Another argument in favor of yoga is that during the exercises a lot of time is given to breathing and relaxation. This very beneficial effect on the development of the baby (proper breathing improves blood circulation and it gets more oxygen), and also prepares the mother for childbirth (at this stage, controlled specific breathing helps to ease contractions, feel less pain during the expulsion of the fetus). Carrying out the complex, try to have something close to you, which, if necessary, you could rely on. Do not stretch the ligaments too much and do not strain the abdominal wall.
Gymnastics for pregnant women is developed by instructors, taking into account the special needs and characteristics of women in the period of bearing of children. These exercises are aimed at training the respiratory and cardiovascular systems, the muscles involved in childbirth, strengthening the muscles of the abdominal and pelvic floor, aligning the posture. This is an excellent fiznigruzka for pregnant women, which will make the muscles flexible. As a rule, complexes for pregnant women include Kegel exercises, thanks to which the muscles that participate directly in the generic process are trained. Agree, the load on the muscles of the perineum during childbirth is serious. Often gymnastics for pregnant women involves exercises on fitbole (large inflatable ball). Such training is aimed at maintaining and increasing the level of preparedness of the cardiovascular system, developing strength and flexibility, reducing pain in the back, reducing pressure, improving blood circulation and overall well-being.
From other trainings we can note Pilates. It is not contraindicated in pregnant women. On the contrary, Pilates develops the muscles of the pelvic floor, actively involved in the process of birth, teaches proper breathing. During the training, the blood supply to the fetus improves, which has a very positive effect on the intrauterine development of the baby.
What is permissible from standard sports? Well, for example, tennis. However, do not clutch at the racket, if you have never played tennis. Postpone this occupation for the postpartum period. But if you actively engaged in this sport for a long period, then with the onset of pregnancy, you can safely continue training. However, the key word here is "quietly" - no sudden movements, shocks and overheating. Under condition of reduction of loads and with the permission of the doctor tennis it is possible to be engaged till 4-5 months.
We will classify the following sports as "acceptable". This:
- Running (at a calm pace, comfortable shoes and clothes; sometimes it's better to go for a quick walk; control breathing and general health; if you used to run before, then until the middle of pregnancy, you can not part with it);
- Cycling (allowed with some caveats: the tracks must be level, safe, you can only do if you have a lot of experience, choose a "ladies" bike with a soft wide seat);
- Skiing (if you have experience skiing, subject to reduced intensity and with the permission of a doctor, you can practice throughout pregnancy, but not in high altitude, because there is a shortage of oxygen and a high probability of falls ).
Good - little by little or be careful
For training, a pregnant woman needs to pick up comfortable and quality clothes and shoes. She should be comfortable and free: nothing should hold back the movements.
Experts say that the best time for sports is the second trimester. In the first, there is a risk of a threat of spontaneous abortion. Therefore, while the baby is attached to the wall of the uterus, while it forms organs and systems, it is better not to give the body excessive loads. And to stop training usually recommend at the end of the 8th month.
If during the class you have a headache, circulatory difficulties, dyspnea or severe muscle pain, stop the exercise. Consult with the competent doctor and the instructor and together correct your loads.
Contraindications for sports in pregnancy are:
- chronic appendicitis,
- placenta previa,
- liver, kidney and cardiovascular disease, li >
- uterine bleeding,
- purulent processes, etc.
Do not forget the most important rule: everything should be fun, without violence over the body. The benefit will only be if the sport brings moral and physical satisfaction. The best indicator of the correctness of your actions is comfort, well-being, sound healthy sleep and a good mood.