Sports during Pregnancy
Pregnant athletes are always curious to know the exercises for pregnant women and which month to start exercise or sport during pregnancy.
It is important to seek your doctor’s opinion on the sports to avoid during pregnancy and the ones you can fairly participate in during pregnancy.
While you should generally avoid sports or heavy exercises during early pregnancy (first trimester), there are sports or light exercises that are not harmful.
Sports that are safe in Pregnancy
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Swimming
Swimming is an excellent activity for pregnant women, which trains muscles, helps to lessen pregnancy back pain, and many systems without overloading.
Swimming boosts immunity and builds endurance. However, before you start swimming, you should ask your doctor.
What are the benefits of swimming during pregnancy?
Swimming is necessary at least to relieve stress on the spine and all muscle groups.
The water makes the force of gravity less so that the pregnant woman rests and no longer suffers from pain in the back and lower back.
Swimming helps the respiratory system, to prepare for childbirth and develop proper breathing.
Proper breathing and adequate ventilation of the lungs improve the oxygenation of the blood, which is beneficial for the baby.
Besides, swimming has a good effect on the cardiovascular system, which improves blood circulation, lowers blood pressure, strengthens blood vessels, and trains the heart muscles.
Thus, it helps to cope with the blood clotting in the lower extremities and varicose veins, as well as reduce swelling.
Unfortunately, there are also contradictions to swimming. you can’t go swimming if there is a threat of pregnancy termination.
Abundant vaginal discharge, and placenta previa also limit the activity.
If you want to swim and you don’t have to waste your time – go to the pool and start preparing for childbirth now.
If you’re concerned about the infection, don’t worry, they use special chlorine-free products for cleaning modern swimming pools.
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Squats
Squats, like any minor physical activity, are useful for pregnant mothers, regardless of stage and age.
You should do squats, ut the important thing to keep in mind is not to overdo it.
Squats are an excellent exercise for pregnant women, as squats strengthen precisely that muscle group that will participate in bearing a child and labor.
Squats improve heart function, increase the blood supply to the pelvic organs, develop proper breathing, strengthen the abdominal and lower back muscles, and contribute to the flexibility of the perineum.
You can squat using support or without it, with your weight, with a ball, or on a simulator.
If the pregnancy has no complications, then squats will bring only benefits. If you have complaints, you should ask your doctor first.
Sports that are NOT really Safe during Pregnancy
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Skates, rollers
Roller skating, and ice skating is a dangerous sport for pregnant women.
The shape of the body changes during pregnancy, and the center of gravity shifts, which increases the likelihood of falling.
Besides, you may fall even if you have sufficient experience because the danger can also come from other people skiing and skating.
Falling during pregnancy is highly undesirable. It can provoke complications of fetal development, and placental abruption, which can lead to premature birth and even pregnancy termination.
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Power training
Moderate physical activity during pregnancy, if there are no contraindications, not only doesn’t harm but can bring benefits to you and your baby’s health.
Chances are, you’ve already heard about sports that are good during pregnancy such as swimming, and yoga and their positive effects on fertility, but have you heard anything about strength training and its impact on pregnancy?
In most cases, lifting dumbbells and barbells is contraindicated for women who are pregnant.
Let’s look at the harmful effects of this sport on the body of pregnant women and unborn babies.
The functioning of the cardiovascular system changes during pregnancy; it begins to work with an increased load.
The strength exercises raise the pulse, and increase the pressure don’t the heart, even more, leading to an insufficient amount of oxygen for the baby.
It could result in hypoxia, which could negatively affect its development.
Calcium deficiency during pregnancy contributes to the bone tissue becoming thinner.
Considering weightlifting a traumatic sport, exercises with a barbell and dumbbells can have negative consequences.
If you were engaged in this sport before pregnancy, and after learning about your condition you are willing to continue training, then be sure to consult with your doctor and try not to overload your body with exhausting workouts.
Sports, even during pregnancy, should bring only positive emotions and shouldn’t bring any harm to the future mother and baby.
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Cycling
For some, cycling is just a hobby, and for others, it’s a healthy lifestyle.
Cycling, alongside training the body, lifts your mood, helps to explore the world around us, and looks at things a little differently.
So should the expectant mother ride a bike? There is no definite answer to this question.
If there are no complications, and it’s not the last months of pregnancy, then there is no need to give up your favorite activity. However, you should ask your doctor for advice before cycling.
Cycling helps to eliminate blood clotting in the lower extremities and small pelvis, strengthens and makes the perineal muscles more elastic.
Besides, riding a bike trains the back muscles, which is very useful during pregnancy, especially when the belly becomes bigger and heavier.
However, there are contraindications to cycling, which are
- The threat of pregnancy termination
- incorrect position of the baby in the womb
- Polyhydramnios or low water
- Early toxemia
- Preeclampsia (late toxemia)
- Acute diseases, such as influenza, gastritis, and renal failure.
If there are no ways to do cycling, it can be replaced by exercise on a stationary bike.
Advantages of stationary bike
This option has several advantages, especially during pregnancy.
- Minimal risk of injury or falling
- The ability to monitor the pulse
- There are no vibrations that can lead to complications of pregnancy.
- Try not to be upset if cycling or exercising on a stationary bike is contraindicated for you.
- There are many safer ways to spend your leisure time actively and usefully.
