Can I do sports during pregnancy?

Of course, pregnancy (especially if it is long-awaited and desired) is the most wonderful period in a woman's life. Most expectant mothers who were actively involved in sports before pregnancy, when it occurs, raises the logical question: “Can I continue classes?” Of course, the woman’s body begins to adapt to the new state, but I don’t feel like losing physical fitness after many years of hard work. Yes, and after childbirth, many quickly want to get back in shape, so the question of the reasonableness of playing sports during pregnancy is very relevant for modern expectant mothers.

What is the use of sports during pregnancy

When pregnancy (and the absence of medical prohibitions!), Sports exercises are very useful. Expectant mothers with a sedentary lifestyle, with the permission of the doctor for active actions, often deal with complications in the process of labor or after it. If during this period it is not enough to move, then in the woman’s body stagnant processes begin that can have a bad effect on the unborn child (up to intrauterine hypoxia due to a lack of oxygen in the mother’s blood). Therefore, if your doctor has given the green light to physical activity, do not neglect this permission.

Sports exercises during pregnancy:

1. Prepare a woman's body for a favorable course of childbirth.
2. Reduce the risk of postpartum complications.
3. Reduce the possibility of a woman getting a postpartum injury (for example, rupture of the perineum or mucous tissue)
4. They improve blood circulation and nutrition of cells, so that the fetus in the womb develops correctly and in accordance with the term.
5. They help get rid of morning sickness associated with weakness, nausea and dizziness.

We don’t tell you to rush to dumbbells right there: know your measure! Useful physical activity should not turn into something that will begin to negatively affect your health and the condition of your baby.

Categorically not

Not every sport, as some might think, is useful during pregnancy. There are those that can not only seriously harm, but also provoke bleeding and, possibly, a miscarriage. It is strictly forbidden for a girl in the position to engage in sports involving the possibility of injuries, falls and shocks. All this extremely negatively affects the condition of the fetus.

Prohibited:

• any martial arts (boxing, karate, judo, etc.), even if you actively studied them before pregnancy;
• parachuting;
• riding, especially galloping;
• aggressive stretching, especially of the abdominal muscles, accompanied by a curved back;
• yoga asanas, in which the emphasis is on the hands or head;
• step and active dances;
• jumping
• any run (for short or long distances, at high speed);
• scuba diving, diving (especially from ski jumps);
• water and mountain skiing;
• sports in which the team is playing for the team (high risk of accidental injury or a blow to the stomach);
• cycling on rough terrain;
• weight lifting.

In no case! Even though you have many years of experience! During pregnancy, you can safely forget about such loads, since the health of your baby comes first.

What kind of sports can I do during pregnancy?

We remind you once again that sport is only useful if you have no contraindications to it! Do not engage in amateur performances and, before starting sports activities, consult your doctor.

An important tip: if you were active in sports before pregnancy, then now is the time to moderate your ardor and lower your usual load. If you decide to play sports during pregnancy, start small, and then, checking your health, slowly increase the load, but do not bring it to the maximum possible - this can harm both you and the baby.

So, here is a list of what pregnant women can do in their position:

Hiking A universal version of physical activity for all expectant mothers who are not prescribed bed rest. They should be done several times a day, especially if the weather has it. Do not forget that your shoes should be comfortable and of high quality: do not crush, rub, hang loose and allow air to circulate freely between the material of the shoe and your skin.

Walking up the stairs. Forget about the elevator for a while - calmly, measured breathing, walk to the floor you need. This simple exercise will prepare your pelvic bones for the upcoming birth.

Swimming. Almost all pools now have special courses for expectant mothers. If you are not sure that you can do it yourself, we advise you to sign up for such classes. They contribute to:

• unloading the spine;
• training the pectoral and spinal muscles;
• normalization of blood flow through the vessels;
• reduction or complete disappearance of edema;
• muscle tone;
• improved appetite;
• the disappearance of symptoms of toxicosis.

Swimming is also a good way to quickly get in shape after giving birth. It is only important to remember that you cannot engage in deep-sea diving, and make sure that the water in the pool is clean.

Yoga. This kind is best done with an instructor in a special group. So the correct exercises will be selected, which exclude the “inverted” asanas and the “lying on the back” poses, will not strain the abdominal muscles and will not cause discomfort to you or your baby.

Such activities:

• learn to control breathing, which is important in the process of labor and labor itself;
• train not only the respiratory, but also the cardiovascular system;
• strengthen the muscles of the abdominal press, pelvic floor and perineum;
• align posture.

Yoga involves complete relaxation of the body and preparing it for childbirth, especially in Kegel exercises and fitball. But, again, first start with an instructor who will teach you how to do it right so as not to get hurt.

Pilates. He, like yoga, evens out breathing and trains the muscle groups involved in childbirth. When practicing with Pilates, blood circulation is normalized, which is good for the development of the fetus.

What is permissible
This category applies to those pregnant who have already dealt with the sports presented earlier, and did not abruptly decide to do them during pregnancy.

Tennis, like other sports - without overloads, shocks and falls. You can deal with it up to 4-5 months of pregnancy, but if you have many years of experience and the body is used to such loads.

• Walking or slow running. In comfortable shoes, with calm breathing.
• Cycling at a slow pace along a flat track.
• Skiing on an even route.

All this is permissible only if your attending physician has approved such physical activity. If you get tired, feel unwell, stop playing sports immediately!

Precautionary measures

There are reasonable restrictions for every business: so in the sport for pregnant women there are certain rules:

1. Clothing for classes should be comfortable and free.
2. Classes should be started in the second trimester, since in the first the fetus only attaches to the uterine wall, and the laying of the main internal organs begins. The end of classes is the 8th month.
3. If you feel unwell - stop training and consult with specialists who normalize your workload.
4. In no case do not think about physical activity, if you have: the placenta is attached to the front wall of the uterus; kidney, liver, or cardiovascular disease; toxicosis; polyhydramnios; uterine bleeding; purulent processes in the body.

Remember the basic rule: the load should be a pleasure, not a burden. Your activities should not turn into violence against the body. There is a limit to everything, so carefully monitor your condition, and if it worsens, stop exercising immediately and seek medical advice.

Video: Maternity Fitness