Physical exercise is very beneficial for most pregnant women, but also note that not all of them. There are many positive factors, but also the different unpleasant signs. For the future mother is very important to listen to your body and not overload it.
Women who participate in sports regularly before pregnancy will be a little harder to maintain physical fitness during pregnancy, but this does not mean that ladies who do not exercising before pregnancy, should miss this opportunity in this period.
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The benefits of physical exercise during pregnancy
Exercise during beremennostej load during pregnancy have a number of advantages. They can help to eliminate many of the unpleasant symptoms that develop during pregnancy. Such problems as constipation, hemorrhoids during pregnancy, cramps and swelling can be eliminated, increasing blood circulation, which provides cardiovascular exercise.
Exercise also help eliminate back pain. During pregnancy, excessive weight, body volume and the displacement of the center of gravity carries all the load on the lower back, so strengthening these muscles, women can reduce the discomfort.
Exercise can help fight insomnia, which affects most women during pregnancy; also reduce stress and help expend excess energy that keeps you awake at night.
Conversely, exercise helps to relieve fatigue in the daytime, because the load boost energy and strengthen muscles and the cardiovascular system, so everyday tasks can be performed effortlessly. The sooner a woman starts to engage, the better, because the increase in stamina will help her during labor and delivery.
Exercise during pregnancy can boost your mood and help to cope with postpartum depression. Besides, exercises help to maintain a healthy body weight during pregnancy, which in the future will speed up the process of returning to prenatal forms. It is important to remember that pregnant women are advised exercise because:
- exercise helps to eliminate unpleasant symptoms in pregnancy;
- exercise provide energy for the whole day and helping to cope with insomnia;
- physical exercises help to cope with postpartum depression;
- exercise helps to maintain a healthy body weight during pregnancy and quickly return to the antenatal forms.
Recommended exercises during pregnancy
Prenatal yoga helps to improve physical and psychological state of future Muminova exercises are completely safe and useful for mom and child. Among them:
- water aerobics;
- training on the stationary bike.
Exercises where there is no risk of falling, and any light exercises are suitable. It is important to remember that pregnancy itself changes the body, in particular shifts the balance, and, consequently, the center of gravity. Many classes can be modified, for example, Cycling. During pregnancy it is recommended to use standard or recumbent bike to reduce the risk of falling; exercises on them are useful to the cardiovascular system and improve endurance.
Strength training is also not prohibited, but are advised not to take on a lot of weight. Most doctors recommend no more than 9 to 11.5 kg.
What activities should I avoid?
During pregnancy in the first place is the safety of the child, so there are multiple lessons and exercises that should be avoided during pregnancy. Here is a small list:
- intense aerobics;
- contact sports;
- all classes in which there is a risk of falling, for example, skating or rock climbing;
- exercise at high altitude.
- scuba diving.
Some activities, such as running, can be quite safe, if a woman were doing it before pregnancy, but in order to avoid falls on rough roads, I advise you to use the simulator, monitor the speed and lean forward while running.
The skiing or water skiing is also unsafe during pregnancy, but the cross-country skiing is a great activity during pregnancy, because it helps to increase stamina and enjoy the nature that will help to lift the mood and raise the level of vitamin D, from lack of which often affects many pregnant women.
Precautions when you exercise
It is very important that pregnant women observe caution when performing some of the exercises. Here are some precautions and things to pay attention to.
Recommendations for exercise
- Take your time; if You are starting out, try to go to special classes for pregnant women.
- Never drive yourself to the brink of exhaustion during workouts. If mom can’t catch my breath, her child is not receiving enough oxygen.
- Avoid strong heat.
- Take frequent breaks.
- Drink plenty of water.
- Wear comfortable clothes and shoes.
- Avoid training on uneven surfaces to avoid risk of falls.
The symptoms, at which to stop training
If You mark one of the following symptoms during exercise, you should immediately stop training and consult a doctor:
- dizziness or nausea;
- shortness of breath, which was not observed before;
- muscle cramps;
- chest pain or fast heartbeat;
- contractions of the uterus;
- vaginal discharge;
- vaginal bleeding.
Physical exercise is extremely useful both for the mother and for the baby, but the expectant mother must always be careful and listen to your body. If there is any doubt, it is better to stop and consult a doctor.