Is it possible to exercise during pregnancy. What is dangerous load during pregnancy? Benefits of exercise during pregnancy

Many women lead an active lifestyle, doing various sports. For them, sport is an integral part of life. But when they wear under the heart new life they have a question. Is it possible to continue in this position? Women who have not played sports before, but are worried about the health of their unborn baby, about how to quickly get in shape after childbirth, may think about starting to play sports. But is it possible to play sports during pregnancy? And even if it is possible, how? Today we will talk about just that.

Why sports are good for pregnant women

If there are no contraindications, then playing sports during pregnancy will go only for your benefit. Regular exercise increases the physical stability of a woman's body, improves work nervous system, cardiovascular, respiratory, affect the best way on the metabolism in the body, as well as increase emotional stability. By engaging in regular physical exercise, you reduce the risk of postpartum complications, simplify the course of childbirth and the course of pregnancy itself, and the possible ones are reduced to a minimum. Playing sports while carrying a baby has a beneficial effect not only on the body of a woman, but also on the body of a future baby. If a woman leads a very sedentary lifestyle, then stagnant processes can develop in her body. In this case physical exercise are necessary. They improve blood circulation and cell nutrition. The fruit that gets required amount nutrients and sufficient oxygen, develops properly. In the morning, many pregnant women feel unwell. Properly planned and carefully selected sports can get rid of this unpleasant sensation.

Types of physical activity that are contraindicated for pregnant women

Naturally, not all sports are allowed for pregnant women. Not all of them are useful for a woman and for an unborn baby, moreover, they can also bring harm. Skydiving, boxing, karate, horseback riding are all prohibited while carrying a child. Reason for the ban high degree injuries in these sports. And a woman in this position needs to be very careful about herself and take care of her health. Also subject to a categorical ban are such sports as: skiing skiing; a ride on the bicycle; group lessons sports; jumping; dance aerobics; step; sprint run; long distance running; jumping; water skiing; diving; diving. Any exercises that are associated with stretching the abdominal muscles or any other stretches, as well as exercises based on any sudden movements, swings (in swimming), back bends, are also strictly prohibited for pregnant women.

What physical activities are allowed

It is very useful for pregnant women to walk. Doctors advise them to do it several times a day. This is the simplest, most affordable and useful view physical activity. Every pregnant woman can do it, regardless of her level of training. Exceptions are only those women who have a threat of miscarriage. Such women are strictly assigned bed rest, and of course, there can be no talk of any walks. Hiking should be done in very comfortable and resistant shoes, well dressed in the cold season.

It is also very useful for pregnant women to walk up the stairs. For women who live on the lower floors, experts recommend climbing stairs a couple of times a day just like that. Rising, do not rush. Your breathing should be even, calm, breathe through your nose, do not open your mouth.

Relatively various kinds sports, you must remember this nuance: actively doing sports before pregnancy, you cannot continue in exactly the same spirit, already pregnant. So the load needs to be reduced. If you, on the contrary, have never played sports before, then do not try to give all your best. Start with simple exercises gradually increase the load. But not all at once! Very useful during pregnancy are yoga, swimming, as well as special physical education for pregnant women.

Swimming is very effective result. After all, being in the water, the spine is unloaded, they help strengthen the muscles of the back and chest. Swimming improves blood circulation. It is very positively displayed on the health of mom and baby. After a few swimming lessons, you can feel a very noticeable result. This good mood, muscle tone, improved well-being, reduction of edema and much more. Many of the women noticed that after swimming in the pool they became dull or the signs of toxicosis disappeared, and their appetite improved. Swimming is great way to be constantly in good shape, and after the birth of the baby, quickly bring yourself back to normal. Going swimming, women relieve themselves of the risk of falling, dehydration, overheating, heavy load on the joints.

When you go to pool, be careful, see that the water in it is clean enough.

. Yoga classes also have a very beneficial effect on the body in the process of bearing a child. Nowadays, there are a lot of varieties of yoga. You can do any of them, but special yoga for pregnant women is most suitable. There are no such poses and exercises that need to be performed lying on your back. doing yoga, great attention is given to proper breathing and the opportunity to relax. This is very helpful for the baby. After all, with proper breathing, blood circulation improves, and the baby receives the oxygen he needs. Also correct breathing prepares the mother for the future birth, as the control of breathing relieves pain during contractions and during the birth itself. During the procedures, you should not stretch the ligaments and strain the abdominal muscles. Preferably, if there is something nearby to grab on to

. It is designed with all the physiologies and needs of pregnant women in mind. The exercises in this complex are aimed at developing the cardiovascular and respiratory systems, the muscles that are involved in the process of childbirth, at leveling posture, at strengthening the abdominal and pelvic floor. This is very good program training, which is necessary for women carrying a baby. Muscles with the help of it become flexible. Basically, always, complexes for expectant mothers include Kegel workouts. These workouts are aimed at developing all the muscles that take a huge part in the process of giving birth to a baby. Indeed, during childbirth, the load on the muscles of the perineum is very large. Also, a set of exercises for pregnant women includes training on a large inflatable ball called a fitball. These exercises are designed to prepare of cardio-vascular system, reducing back pain, reducing pressure, developing strength and flexibility, as well as improving overall condition.

Pilates. Pilates has a very good result. Since Pilates promotes the development of the pelvic floor muscles, namely, they are so actively involved in childbirth. During training, the blood supply to the fetus improves and this has a very good effect on its development.

Carrying a baby, just you can play tennis. If you haven’t been involved in this sport before, then you shouldn’t get too carried away either. And if you played tennis before pregnancy, you can safely continue to play it. Only calmly, without sudden jerks and movements, and also without overheating. This sport is allowed to be practiced for 5 months of pregnancy. Further classes should be stopped and transferred to postpartum period. You can also run. It should be at a calm pace, clothes and shoes should be comfortable. It is better to switch to sports, fast walking. If you ran regularly before pregnancy, you can run up to half of your pregnancy. If you haven't done this sport before, then don't overdo it. Cycling is allowed only on condition that the roads are level. For beginners this sport should be avoided as many falls are possible. You should choose a comfortable bike with a wide, soft, comfortable saddle. If you have a lot of experience, skiing is allowed. This sport, with the permission of the doctor, can be practiced throughout pregnancy. The place of skiing should not be high slopes, especially skiing is prohibited in mountain heights. Since there is insufficient oxygen and a high possibility of falling.

Be careful!

For training, a woman should choose the most comfortable and comfortable clothes. Nothing should hinder her movements. The same applies to shoes. by the most the best period for sports is the second trimester of pregnancy. Since in the first, the fetus is still attached to the walls of the uterus, its systems and organs are just beginning to form, there may be a threat of miscarriage. Therefore, in order not to risk, you should not give the body a big load during this period. You usually need to stop classes at the end of the 8th month. If, while exercising, you feel unwell, there is headache, dizziness, circulatory problems, shortness of breath or severe pain in the muscles, then training should be stopped. And in this case, contact a specialist. He will be able to help you choose the right set of exercises that suits your body.

Contraindications for sports, cardiovascular system.

Going in for sports, do not forget that it should bring you both physical and moral pleasure. Only then will it be useful. You must feel comfortable deep sleep and very positive mood. Only then will your choice be made correctly!

Be you the most modern emancipated, working 12 hours a day business woman- your body from the very first menstruation and until the onset of menopause works monthly for the sake of one goal - the occurrence of pregnancy. And when this long-awaited event occurs, he makes every effort to maintain it and successfully complete it. What should be done in order not to hinder, but, on the contrary, to help your body to fulfill this noble and necessary task? Let's figure out what aspects of life should be changed and how much.

Pregnancy and work

Let's consider two radically opposite views on how our contemporary woman should behave when she is expecting an addition to the family. According to the first version, a pregnant woman should stop all work at once, switch exclusively to home image life, avoid marital relations, visits to crowded places, trips to public transport, driving a car, habitual sports activities, shopping, dancing and friendly gatherings until midnight.

Followers of another theory proclaim that, since pregnancy is not a disease, then limit yourself to nothing. expectant mother no need. That is, you can still work hard, work out on weight machines, scuba dive, carry bags of groceries to New Year's feast walk to the tenth floor, dance until you drop in nightclubs, push the subway at rush hour or get stuck in traffic, and finally bring the whole Kama Sutra to life.

In no life situation you can not rush to extremes - in everything you need to look for the golden mean. Let's now, while waiting for the baby, determine the optimal, most reasonable type of behavior.

First of all, one should not radically change the usual way of life; such drastic changes will create significant discomfort for you, and most importantly during pregnancy - to feel as comfortable as possible. Therefore, we will simply try to slightly correct your behavior in the light of the changes that have occurred with the body. Of course, pregnancy is not a disease, but now your body is working in double mode. This new state requires some reasonable care on your part.

Working during pregnancy: pros and cons

Is it really necessary to part with her for nine months? Not at all, but there are a few things to consider:

• It is desirable that your "pregnant" working day does not exceed 6 hours. According to the law, a pregnant woman is transferred to the so-called "light work", while the length of the working day does not change. However, by agreement with the employer, the expectant mother is allowed to take part of the work home; you may be able to come to work later and leave later, thereby bypassing rush hour, you can find other compromise options (of course, this is not possible with all types of labor activity).
• Refuse to work on the night shift, overtime, business trips - the daily routine is very important for you now.
• Let your non-pregnant colleagues rearrange office furniture and lift heavy objects.
• Feel free to bring food from home and snack evenly throughout the workday without waiting for your lunch break. And during your lunch break, spend a few minutes in the fresh air.
• Be sure to take small breaks at work every hour and a half, this will help you maintain efficiency, good health and mood for the whole day.
• During the working day, avoid prolonged standing and sitting, periodically changing your posture; during breaks, try to perform light physical exercises to stretch the muscles of the back and chest, alternating tension and relaxation various groups muscles against a background of calm deep breathing through the nose...
• Back at home after labor day, lie down and rest for an hour before starting the duties of a housewife.
• And - most importantly - never refuse the help of colleagues and household members!

Here are some recommendations developed American doctors for working expectant mothers. They indicate at what stage of pregnancy you should give up work, depending on the physical activity expected by your position.

"Sedentary" job with a moderate load, for example, a clerk, manager, secretary - 40 weeks.

Standing in the process of work for more than 4 hours in a row - 24 weeks.

Standing in the process of work more than 30 minutes per hour periodically - 32 weeks.

Standing in the process of work less than 30 minutes per hour periodically - 40 weeks.

Bent over below the knees during work more than 10 times per hour - 20 weeks.

Bent over below the knees during work less than 2 times per hour - 40 weeks.

Climbing stairs more than one flight more than four times a day - 28 weeks.

Lifting objects weighing over 3 kg - from the first days of pregnancy.

Cleaning and cooking during pregnancy

It is possible and even necessary for a future mother to do housework, simply because now it will begin to give you special pleasure! Psychologists even single out a special psycho-emotional state the future mother has a “nesting syndrome”, a passion for arranging your life. In the house of a pregnant mistress, everything glitters and sparkles, in the kitchen - hisses, sizzles and beckons with smells. In addition, while waiting for the baby, our graceful female heads receive the most brilliant ideas on redevelopment and change of design of the dwelling. And here again the main thing is not to overdo it!

Do you want to rearrange your life? Wonderful! Take a binder of relevant magazines, a pencil, paper, climb onto the sofa with all this wealth and let your imagination run wild! You can sew pretty curtains (preferably an electric rather than a mechanical machine), knit napkins, weave macrame, cut funny applications and make seascapes from shells. After all, pregnancy is the most fertile time for creativity! But leave the construction markets to others. And, of course, neither varnish, nor paints, nor acetone in the house where the expectant mother lives permanently should not smell.

The same applies to culinary exploits. On the one hand, changing taste preferences dispose to experiments in the field of culinary art. On the other hand, a long stay in the kitchen with high temperature and humidity can harm you (expand blood vessels, which leads to excess blood flow to the uterus and increases its excitability). Therefore, the best option would be to limit your stay in culinary paradise to two hours evenly distributed throughout the day.

During daily routine cleaning, it is preferable to use light portable mini-vacuum cleaners for horizontal surfaces, office equipment and upholstered furniture, as well as wet cleaning without chemicals. detergents: they are very toxic and can affect the development of the baby, in the early stages of pregnancy - up to the formation of malformations in the child. Putting gloss in hard-to-reach places (on the closet, mezzanine, under the bed), give way to assistants. Washing the floor grandmother's method”, that is, on all fours, it is possible only after the 38th week, when the pregnancy is already considered full-term and you and your baby are ready to meet! In earlier periods, such exploits in the field household may end premature onset labor activity so be careful.

Can you go shopping while pregnant?

Probably, you can not waste time talking about how sweet shopping is to the heart of any girl. And if so, we will not deprive ourselves of this pleasure, because a good mood for a pregnant woman is very important! But let's treat this pastime wisely. Try not to be in the store more than an hour in a day. Combine the pleasure of visiting a boutique or supermarket with a rewarding walk to and from the store. Avoid shopping on holidays and weekends, as well as at the end of the working day - at this time there are too many visitors in stores. Refuse shopping during the epidemic of acute respiratory infections and influenza. In those supermarkets where it is provided - "Auchan", "Mega" - use the cash desks for pregnant women, and in general do not hesitate to skip the line - you deserve this advantage! And be sure to use carts on wheels. When carrying weights in the hands, the maximum weight load for the entire period of pregnancy is 3 kg. So, having bought food, you don’t need to put them in one bag and immediately transfer everything (allegedly in order to save time) into the trunk - it’s more rational to transfer purchases in small portions.

Should pregnant women climb stairs?

Of course, it is possible for a future mother to climb the stairs on foot. But no more than two flights of stairs and no more than twice a day. Therefore, if the destination is on the 15th floor, you can safely walk up to the second floor, and overcome the remaining 13 using the elevator! Of course, there are no rules without exceptions. And if you live on the 5th floor without an elevator, you can't get anywhere. But when climbing stairs, take frequent breaks and try to limit all other physical activities.

Can pregnant women drive?

Even 10 years ago, the question of the possibility of driving a car "in position" was not even discussed. In the sense that the answer could be only one - no! But time dictates its own laws; A lot has changed in our lives... Now it's hard to say unequivocally what is more dangerous for a future mother - a crush in the subway or intense attention while driving. Probably if we are talking about a good car equipped with modern system safety (airbags, seat belts, anti-lock braking system) and other systems that make it easier to drive a car, and a woman is an experienced driver, the scales will tip in favor of moving in a personal car. Of course, it is ideal that you are not behind the wheel after all. But if you do not yet have a personal driver at your disposal, try to follow the following rules:

• Avoid participating in traffic during traffic jams.
• Be sure to fasten your seat belt (the belt should be located under the chest, above the tummy and under the stomach).
• Choose as much as possible comfortable position the back of the driver's seat.
• Drive no more than an hour in a row and no more than 2.5 hours a day.
• And of course, strictly follow the rules traffic and speed mode!

When traveling by public transport, again, avoid rush hour and epidemics of viral diseases. Entering the cabin, do not wait until you guess to give up your seat: ask the passengers about it. And remember: during pregnancy there is no last train, bus or tram - running after them is contraindicated for you!

Dancing during pregnancy

If before pregnancy your favorite pastime was visiting nightclubs, then now leisure should change significantly. First of all, because it is extremely important for the expectant mother to observe the daily routine, devoting enough time to night rest. Visiting nightclubs is also undesirable because there you find yourself under the influence of powerful sound stimuli - this is also harmful to the nervous system of the little person living inside you. You probably already know about the dangers of passive smoking. Remember how smoky it is in our entertainment establishments. And of course, dancing until you drop, bowling and various sports have nothing to do with the expectant mother. sharp, active movements modern dance and sports-related entertainment can do a lot of harm to you. The most common consequence of such a pastime is increased tone uterus, threatened miscarriage. But to dance a waltz with a loved one on house party your friends is possible and even useful: the smooth movements of this dance will help fight the stagnation of venous blood in the pelvic area. And what a sensation your couple will make on the guests! There is no doubt that your "pregnant" waltz will become the highlight of the program.

What types of recreation are possible for a future mother? First of all, these are walks in the fresh air. If possible, go out of the city, into the forest or to the river; no - walk in city parks or a square in front of the house. Psychologists recommend that a pregnant woman attend exhibitions, theaters, classical music concerts. Of course, you can visit and receive guests, but not too often and not too late (for you, the party should end no later than 22 hours). If you and your loved one decide to give yourself festive dinner in a restaurant - choose a comfortable, quiet place with pleasant quiet music; make sure that the restaurant has a non-smoking room or an open summer terrace. And don't experiment with new exotic dishes!

What is dangerous load during pregnancy?

I would like to emphasize that all the recommendations given in this article are designed for a young healthy woman with an uncomplicated pregnancy who wants to maintain an active lifestyle and not harm herself and her baby. Of course, if you have health problems and pregnancy, your activity during pregnancy should be significantly limited - in your own interest. In any case, before making a final conclusion for yourself, be sure to consult your doctor.

What is the danger of excessive load during the period of expectation of a child? Unfortunately, following the above rules of "pregnant" behavior, the consequences can be very serious. These include sleep disturbance, severe toxicosis first half of pregnancy, increased fatigue, decrease or loss of appetite, increase or significant decrease blood pressure, vision problems, severe varicose veins veins of the perineum and lower extremities, edema.

All these phenomena can lead to impaired delivery of oxygen and nutrients to the fetus and the threat of abortion. Therefore, please be sensible about the distribution of physical activity on the road, at work and at home - from the moment you find out about your pregnancy until the birth of your baby! Your healthy approach will be the key to birth healthy baby. And may good luck accompany you - always and in everything!

No one doubts the benefits of sports for women. Thanks to regular physical activity, the state of health improves, the figure acquires the desired contours, and efficiency increases.

But during pregnancy, things change. radically. Very often, a pregnant woman does not know what to do: either immediately abandon any workout, or continue exercising at the same pace. Therefore, the expectant mother should have an idea of ​​what exercises are acceptable during pregnancy, and which ones are better to refuse.

Moderate exercise helps to reduce manifestations, strengthen the body of a woman, normalize metabolism, but some types of stress can be dangerous to the fetus.

Kinds of sports

Before making a decision about the possibility of engaging in a particular type of physical activity, you should learn about possible contraindications and features of training during pregnancy.

advice Although most exercises and sports are not dangerous for a pregnant woman, it is better to temporarily forget about some of them.

Forbidden

The following types of physical activity should be avoided during pregnancy:

• horseback riding;
• skiing and skating (associated with high risk falls and injuries)
• Weightlifting;
• rowing;
• high and long jumps;
• high-impact aerobics with intense jumps and jumps;
• cycling;
• intensive training on power simulators;
• any kind of martial arts;
• exercises associated with somersaults and coups of the body.

Permissible

At good health the future mother can continue to engage in certain sports for some time, while reducing the usual load by 20-30%.
During the first months of pregnancy, the following types of physical activity are allowed:

• dancing;
• shaping;
• aerobics (with the exception of some types of exercises related to jumping).

additionally Many fitness centers have developed special complexes exercises for expectant mothers, but before starting classes, you should consult your doctor about possible contraindications.

Finally, some types of physical activity are very beneficial for pregnant women, so they can be performed throughout the entire period of bearing a baby.

• Swimming(except ski jumping). During a stay in the aquatic environment, the load on the spine is reduced, all muscle groups are gently trained, and the well-being of the expectant mother improves.
• Yoga(with the exception of rather complex asanas, during which the legs are above the level of the head or the load on the abdominal muscles increases) - contributes to the mental and physical relaxation of the body.
• Pilates- develops and strengthens the muscles in the pelvic area, improves the blood supply to the fetus and.
• Fitball(exercises performed on a special large ball) - helps to reduce, improves well-being, reduces.

In addition, it is desirable to pay attention to the special therapeutic gymnastics for expectant mothers - you can perform it under the guidance of an instructor in the classroom in special groups for pregnant women.

Sports in early pregnancy

During the first months of pregnancy when playing sports, you should pay attention to the following recommendations:

• you need to do it regularly (the best option is three times a week);
• classes should be started a few hours after eating;
• overheating of the body should not be allowed, as future baby does not yet have its own thermoregulation system;
• it is recommended to perform breathing exercises, contributing to the saturation of the body with oxygen;
• during the first trimester, cardio loading is contraindicated, since during this period the load on the heart of a pregnant woman is already increased;
• with, pain or discomfort in the abdomen from performing exercise better to refuse.

additionally If there are contraindications to sports, you should not be upset. Sports during pregnancy can be replaced by regular walks in the fresh air, which will keep the body active at a sufficient level.

Conclusion

Before you start exercising, be sure to consult with your doctor. Of course, with the threat of miscarriage or premature birth any loads will be prohibited, but under conditions such as high blood pressure, arrhythmia, endocrine disorders the doctor can allow classes subject to strict control over the state of the body and the well-being of the woman.

Small workouts during pregnancy are not easy recommendations from specialists, but sometimes a vital necessity. Sport saves future mother from extra pounds, helps to better transfer the period of restructuring of the body and allows you to spend time pleasantly and profitably.

The benefits of playing sports for ladies in position

Pregnancy is a very exciting period of life for any woman. Expectant mothers are ready to do anything to ensure that the baby is born healthy and happy. But the health of the unborn child and the mother are closely related, and from physical form mothers during this period depends very much.

Often women indulge their weaknesses during pregnancy, pampering themselves with sweet, spicy and salty. Often, pregnancy is accompanied by a general breakdown and drowsiness, which are difficult to overcome. Often, mothers prefer to relax lying on the couch with their favorite book, although a walk in the fresh air, simple gymnastics or swimming restores strength much more effectively.

A sedentary lifestyle leads to rapid weight gain and congestion. In the case of pregnancy, this is a direct threat to the health of the baby, who suffers from a lack of oxygen and nutrients.

Sports during pregnancy will in a certain sense be a medicine for mom and baby. Moreover, you can start classes from the first week of pregnancy. There are many benefits to sports.

Sports activities:

• increase overall muscle tone;
• improve the work of the nervous system;
• help coordinate the work of the gastrointestinal tract;
• reduce the risk of complications after childbirth;
• improve the overall course of pregnancy and subsequently - labor activity;
• reduce the risk of ruptures at birth.

The main thing is to choose feasible loads for yourself and systematically engage in them during the entire period of waiting for the baby. Of course, if there are no contraindications to the obstetrician-gynecologist leading the pregnancy. It is necessary that the classes are planned and well chosen for each trimester of pregnancy.

What sport to do while expecting a baby?

Of course, it cannot be assumed that pregnant women in the first months and the last will do the exercises with the same enthusiasm and strength.

At the first stage, toxicosis torments, and at the last, in principle, any movement is hardly given. So that sports are not a burden, it is better distribute the load evenly, depending on the waiting period and periodically change directions in sports : variety decorates any activity.

Is it possible to play sports during pregnancy on video

First trimester

Until the 16th week, you need to make allowances for the fact that the woman's body is being rebuilt to completely new way And hormonal changes occur.

The fetus is being formed at this time, and the connection with the mother's body is not strong enough: any sudden movement, lifting a heavy load can play a fatal role and contribute to the threat of a successful pregnancy.

In addition, the woman is accompanied by:

• nausea;
• constipation;
• flatulence;
• accumulation of adipose tissue.

All these factors must be kept in mind when choosing the type of activity.

Second trimester

The second trimester is marked by the formation close connection, improving blood circulation and metabolism nutrients between mother and fetus.

Blood volume increases dramatically, and with it, the load on the cardiovascular system also increases. This is fraught with pressure surges, swelling, the appearance of varicose veins, strong growth of the breasts, uterus and abdomen. The posture deteriorates, the foot becomes denser.

It is very useful during this period to breathe oxygen and relieve stress on the body, for example, by swimming.

third trimester

IN last trimester the mother walks with difficulty (especially when the fetus is large), her legs and back may hurt. It is more important than ever to relax, but not lying on the couch, but through feasible physical activity.

Massage of the legs, neck, back, even at home, will certainly facilitate the health of the expectant mother. And if you play sports, then childbirth and recovery will be faster and easier.

What sports are useful at each stage of pregnancy?

When should you stop exercising?

Pregnancy is a condition that is difficult to predict on long time forward. Constant nausea, dizziness, vomiting, severe toxicosis can break the plans of even the most physically hardy and active expectant mother. There are a number objective reasons on which you need to try to minimize active physical activity.

Sports should be avoided during pregnancy if:

1. There was a threat of miscarriage.
2. The pregnancy was multiple.
3. Doctors have found a tendency to a systematic increase in pressure: preeclampsia is often the cause of premature termination of pregnancy.
4. The immunity of the future mother turned out to be weak and unable to resist viruses and colds.
5. On early dates constantly increased uterine tone.

Do not forget that right course pregnancy provides not only sports, but also constant consultations with an obstetrician-gynecologist, correct and healthy eating, even emotional background family and positive attitude. Try to please yourself useful activities. Easy pregnancy and childbirth!

It is completely incomprehensible where the myth came from, that pregnancy and sports are two different and absolutely incompatible things! But regular exercise will not only help fast weight loss after childbirth, but will also give strength and health not only to you, but also to the baby growing inside you. Still not sure if you can exercise during pregnancy? Let's try to figure it out together.

Many girls, having learned about their "interesting" position, start a new life, but not always better than before. They take care of themselves, try not to be nervous, climb with their feet on the sofa and do not get off from there, no matter how something happens. And if the first two points are true, then the third is important to observe only for those women whose pregnancy is extremely difficult and the life of the unborn baby literally hangs in the balance. But this is extremely rare in practice, and in all other cases, protecting yourself from physical exertion is extremely irresponsible not only to yourself, but also to your unborn baby.

Why do you need exercise during pregnancy? It is important to understand that with the constant growth of the abdomen and a gradual increase in weight, the expectant mother increases the load on the entire body, especially on the legs. The center of gravity is shifting every day, coordination is getting worse. And only regular exercise will help the expectant mother to cope with increasing loads with ease, she will fall in love with her new body and learn how to easily manage it.

Constant training will not allow the muscles to relax, keep them in good shape, which will facilitate the process of recovery of the body and return to its previous form after childbirth.

Sports also affect such muscles that are most directly related to the process of labor. Their training will help to avoid breaks at the most crucial moment, and, again, recover faster after the baby is born. And by the way, he also participates in your training. Especially if they include meditation or breathing exercises, For example. Let's talk more specifically.

What sports to do during pregnancy

So, during pregnancy, sport is not just desirable, it is sometimes simply necessary! But first, let's define what exactly the concept of "Sport during pregnancy" means. This is not horseback riding, not skydiving, not martial arts. You can count thousands more like “Not” - we will assume that you have caught the essence.

What sport is possible during pregnancy?

1. Gymnastics for pregnant women.
2. Swimming.
3. Aqua aerobics.

It should be understood that any of these areas in sports can be practiced when, and only when the doctor allows you.

Every pregnancy is different, just as every pregnancy is different. future mommy. Someone has always been involved in sports, but someone came up with this bright idea already being in a position. Someone has not experienced toxicosis, and someone is forced to take sick leave and be on bed rest. Your doctor will weigh these and many other factors so that you can responsibly approach the issue of exercising during pregnancy.

Sports during pregnancy. Gymnastics for pregnant women

These are special group classes that combine strength exercises, elements from yoga and Pilates, adapted for pregnant women. Strength exercises affect many muscles that need to be kept in good shape, even the abdominal press indirectly works. Each term has its own gymnastics, its own exercises. They can be performed with or without additional equipment. Usually fitballs, sports mats, light weights, expanders and other equipment are used.

Adapted elements from yoga and Pilates - these exercises are also mainly with equipment, but they already work on breathing, many exercises are done in statics. After them, you will feel how easier it is to breathe, that the back pain that torments many expectant mothers has disappeared, especially in the later stages.

Among other things, at gymnastics for pregnant women, they often meditate, imagining their tiny baby in their tummy. This greatly strengthens the already unbreakable bond between a mother and her child.

Kegel exercises are necessary for training the pelvic floor muscles, because they are the ones that take direct involvement in childbirth. Regular exercise will make them more elastic, which will help avoid gaps that periodically occur in some women in labor. And after childbirth, the muscles will quickly take their former position and will delight the spouse with their mobility!

Now you have an idea of ​​​​what gymnastics for pregnant women is. But where to do it, how and with whom? In this day and age, this shouldn't be a problem. The best option is to buy a subscription to a good fitness center. There are many offers today, the main thing when choosing is to choose a really proven complex with qualified trainers. After all, poor-quality, improper exercise and healthy person can create a series serious problems What can we say about a pregnant woman?

If you can afford to allocate the extra money and time for additional personal training with an instructor, that would be just great! A personal approach, when all the attention of a professional is directed only to you, is truly worth a lot.

There is always a more affordable option. Just go online and look for pregnancy exercises there. But free cheese is only in a mousetrap. Are you sure you found quality leadership? And even if so, can you repeat everything unmistakably? Saving on health is still dangerous. In any case, if you have already chosen this option, do it only when there is someone at home.

There is also an option for gymnastics. Many pregnant women go to courses for expectant mothers, where, in addition to theory, they, in the company of like-minded people, are directly involved in practice. Each organization has its own courses, its own program and exercises. But for sure you should be shown some breathing techniques, which will help to cope with difficult fights. There are some exercises, for example, on the same fitball, which will also help you in childbirth. It used to be in maternity hospitals that women were forced to lie down, but today do anything to make it easier for you - crawl, dance, walk ...

Sports during pregnancy - swimming

If you chose the option of a fitness center, then pay attention to the presence of a pool in it. Especially its charms you will feel on late term when the belly is very large, the gait will become a duck, and the back will make itself felt. In the water we become lighter, this is no secret to anyone.

In addition, it is important to swim in the pool, not just cruising from side to side, but diving professionally, swimming part of the way under water. If you have never swum like this, be sure to take an instructor first. To train the lungs, it is even enough to dive in place, exhaling and blowing bubbles. This is necessary not only for you, but also for the future baby. When you hold your breath, oxygen stops flowing to it. The same thing will happen to him in childbirth. It is easy to conclude that regular swimming in the pool is excellent preparation baby for childbirth. So he is less afraid and more help will give you.

Sports during pregnancy - aqua aerobics

This element is not required, but highly recommended. Some fitness centers offer water exercises for pregnant women. Great, if diving. If not, after it it is advisable to swim on your own. It is aimed at strengthening the core muscles, but in a more mild form All efforts are aimed at overcoming the resistance of water.

Sports in early pregnancy

Quite often, in the early stages, any, even minimal physical activity is prohibited. Indeed, in the first trimester, the laying of all vital organs and baby systems. Just imagine, in 12 weeks a real man is formed from a tiny cell, reaching a length of up to 9 cm, whose heart is beating and which is already somersaulting and jerking its arms and legs! The kid is doing great job in its development in the first 12 weeks, then it only grows and improves.

This does not mean that sports in the first trimester of pregnancy are absolutely impossible to do! Recall once again, each pregnant woman is individual, the doctor may well give the go-ahead if you have good analyzes and an irresistible desire to get started as soon as possible. You just need to approach responsibly, do not rush into the pool with your head, forget about lifting weights for the next 9 months! The coach will need to be sure to inform you about how long you have and how the pregnancy is going. Sometimes the doctor may prohibit the performance of certain exercises, write down everything to the last letter. And if you decide to do it yourself and at home, let's at least not in the first trimester.

Sports during pregnancy. What else is a mom-to-be to do?

If there is no opportunity or desire to play sports during pregnancy, sitting on the couch without getting out is still not worth it. Again, if you are not prescribed bed rest. Now you need to walk, walk and walk again. Fresh air- this is an excellent prevention of all kinds of diseases, during pregnancy it is more important than ever. It is better not to get sick at all, and if you get sick, then run to the doctor - you can no longer be treated with the usual medicines.

In addition, the baby needs oxygen, and if mommy is in the room for too long, he can express his displeasure with sharp jolts. Yes, yes, if the baby fiddles all the time without ceasing, no matter how you change position, it means that he simply does not have enough oxygen. Walk, walk, enjoy life, soak in positive, gain strength!

Summing up

Dear ladies, exercise during pregnancy is really important! You want the pregnancy to go well, childbirth remains a pleasant memory for you, and the baby was born healthy and with a ton of excellent immunity! healthy image life is important to everyone and everyone, but especially to expectant mothers!

Video " Pregnancy and sport»