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Do sports while pregnant. What should not be forgotten. Physical exercise when health problems are detected

Pregnancy sports are lovely way maintaining the body in good shape throughout the entire period of bearing a child. Everyone knows that active image life strengthens the immune system no worse than expensive vitamins. But most expectant mothers forget about it and prefer to spend the entire 9 months of pregnancy almost immobile. Experts strongly recommend not to do this, because regular physical activity perfectly prepares the body for childbirth and helps a woman recover faster after pregnancy.

Benefits of exercising during pregnancy

Nowadays, every expectant mother has the opportunity to engage in special programs that have been developed by leading trainers and gynecologists. Basically, sports for pregnant women are aimed at improving well-being, developing muscles that will be most involved during childbirth, and weight control during gestation.

If a few decades ago, a woman in a position was prescribed mainly bed rest and constant peace, but now everything has changed dramatically. Over time, scientists were able to find out that properly selected physical activity not only does not harm the baby, but also increases the mother's endurance. Experts have proven that sports for pregnant women in reasonable quantities:

  • Improve digestion and normalize metabolism;
  • Provide proper oxygen supply to the fetus;
  • Improve general condition body, strengthen immunity, charge a woman with a good mood;
  • Reduce the risk of edema;
  • Reduce the number of stretch marks that occur during pregnancy.

Sports for pregnant women help keep all parts of the body in good shape. A lot of women after the birth of a child begin to complain about excess weight and general weakness of the whole organism. To prevent this from happening, it is enough to choose the right exercises for all muscle groups. A prepared body will better endure childbirth, and a young mother will be able to restore her previous figure in as soon as possible after the birth of the child.

What sports can pregnant women do?

Having found out that it is not only possible, but also necessary, to engage in sports while carrying a child, expectant mothers begin to think about which of the many types physical activity it is better to give preference. Experts identify several of the most popular sports for pregnant women, which are perfect for any period of bearing a baby:

  • Swimming - The best way to relieve excessive stress on the spine and joints. Classes in the pool not only strengthen the muscles, but also allow the body to relax and get rid of excess tension;
  • Fitness for pregnant women - perfectly prepares the body for upcoming birth and improves muscle flexibility;
  • Pilates and yoga are aimed at stretching muscles, controlling breathing and stabilizing the work of the whole organism. Almost every yoga studio holds special classes for expectant mothers, so finding a good course for pregnant women will be easy enough.

We must not forget that the bearing of a child is purely individual process. Therefore, thinking about what kind of sports pregnant women can do, it is necessary to consult with a supervising doctor. Having information about the course of pregnancy and the state of the whole body of a woman, a specialist will be able to choose the appropriate load for her.

Features of sports for pregnant women

If, before pregnancy, the expectant mother regularly went in for sports, expecting a child should not become an obstacle to physical exercise. The main thing is to remember that each childbearing is different, so exercises that are suitable for one woman may be absolutely contraindicated for others. Before exercising, it is necessary to consult a doctor - only he will be able to say for sure whether a pregnant woman can play sports in this case or not.

Classes for expectant mothers are always developed taking into account the peculiarities female body during the childbearing period. If before the group, where exclusively pregnant women are engaged, were a rarity, now a variety of programs allow each woman to choose physical exercises according to individual preferences.

When deciding on a training regimen, we must not forget that the loads that can be performed in the first trimester of bearing crumbs are absolutely not suitable for the last months of pregnancy. A constantly growing belly will complicate the performance of some exercises, so it is necessary to find a worthy alternative for them in a timely manner.

If you have any doubts, you can contact a professional trainer. The specialist will definitely tell you how you can play sports for a pregnant woman without harm to health, and develop special complex exercises for the entire period of expectation of the baby.

Sports in early pregnancy

In the first trimester of childbearing, a woman should treat physical activity with great care. It is during this period that the fetus is just beginning to form, so any damage can cause a miscarriage.

At this time, it is better to give up exercises for the press and strong jumps. It is best to focus on strengthening the hips and master a few breathing techniques, which will help subsequently simplify childbirth.

If future mother have a desire to play sports early dates pregnancy, it is better for her to give preference to yoga, shaping, swimming and walking on fresh air. They will not once again overload the body, but will help strengthen the muscles before childbirth.

Sports during late pregnancy

A lot of women are convinced that physical activity in the third trimester of gestation is absolutely contraindicated. Actually it is not. It is this time that is best suited for a thorough workout of the hips, arms, as well as breathing exercises.

Often in recent months pregnancy during training, future women in labor use a special gymnastic ball. The original equipment will make sports for pregnant women not only useful, but also an exciting activity. Moreover, with the help gymnastic ball a woman will be able to practice taking comfortable posture during childbirth, which will then greatly facilitate contractions. In the third trimester, all classes should take place at a slow pace so that the body is not stressed due to increased stress.

In conclusion, it is worth saying that the expectation of a child in itself cannot be a reason for canceling regular training. Physical activity should be postponed only if there are medical contraindications. Fortunately, in our time there are a lot of complexes and workouts that make sports for pregnant women not only useful, but also an enjoyable experience.

Text: Lyubov Kovalenko

4.71 4.7 out of 5 (28 votes)

Pregnancy is not a contraindication for sports! Of course, heavy physical activity is prohibited for pregnant women, therefore, for example, weightlifting (by the way, if you were engaged in strength exercises- then you can continue classes during pregnancy) and run on long distances can't do it now. But completely abandon physical activity it is forbidden! Even more than that, in these important 40 weeks you need to stay in good shape. physical form. If you played sports before childbirth, then after childbirth, physical and mental recovery occurs very quickly. It is very important that a mother is always full of energy for raising a child. In this article, we will look at 8 main sports for pregnant women.

1. Yoga

This ancient Indian complex of physical exercises has no contraindications. Yoga can be practiced by the elderly, and adults, and even children. It is also suitable for pregnant women. Yoga makes it easy to overcome stressful conditions. It will give your mind peace, and the body - flexibility and youth.

2. Swimming


Swimming is another activity that is good for pregnant women. Swimming normalizes work internal organs, and also strengthen the pelvic bones, which is very important during childbirth. Even people with diseases of bones and joints are engaged in this sport. Swimming instructors will select an exercise program for you. Swimming is relaxing and gives a sense of calm.

3. Stretching


Stretching is very similar to yoga. It is a complex of physical exercises with an emphasis on stretching muscles and tendons. Stretching allows you to learn how to control pain, which will come in handy during childbirth.

4. Walking


Even outdoor walks play a big role. Long walk strengthens the heart muscle. Probably the cheapest sport ever! For a normal walk you will need clothes, sport shoes and a bottle of cool water to quench your thirst. Walk every day, do not give in to your laziness - do not take breaks.

5. Dancing


Are you okay? Do the doctors let you dance? If you answered “yes” to these two questions, then why not take up dancing? Dance clubs can be found in any city and they will cost you inexpensively. Choose a dance you like, put on a disc with the appropriate music - and dance! Dance lifts the mood and heals the body.

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6. Aerobics


Aerobics is suitable for the normalization of metabolism. Simple rhythmic exercises to music will help you keep fit. Exercises in a lying position will strengthen the muscles of the pelvis. This will facilitate childbirth and shorten postpartum recovery.

7. Strength exercises


Yes, with variability, you can even do strength exercises! If you were engaged in strength exercises before pregnancy, then why not continue exercising during pregnancy? Of course, you will have to significantly ease your sports equipment, and completely refuse heavy dumbbells. Go to the doctor and ask him to create a new exercise regimen for you.

8. Arnold Kegel exercises


The German doctor Arnold Kegel once invented a set of exercises to strengthen the pelvis. Exercises should be done like this: tighten the muscles of the pelvis, as if you want to keep the flow of urine, wait 10 seconds, and then relax. Repeat 5-6 times. These exercises can be performed both at home on the couch and in transport, because they are simple and invisible to others.

Don't be ashamed of your pregnancy. On the contrary, be proud that you will have a child very soon. If you eat well, sleep a lot, devote a lot of time to walking and doing your favorite sports - successful delivery you are guaranteed.

Rules for sports during pregnancy. Part 1

Rules for sports during pregnancy. Part 2

Moms take note!


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Reading time: 8 minutes

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Doing sports before pregnancy allowed you to keep yourself in shape, provided you good mood and well-being? And now you are expecting a baby and doubt whether it is possible to play sports during pregnancy?

Can! And very necessary!

Why you can and should exercise during pregnancy

  • A great way to keep in shape during pregnancy;
  • Will provide fast recovery figures after childbirth;
  • Promotes healthy growth and the development of the crumbs due to the active supply of oxygen;
  • Perfectly prepares your body for childbirth.

Of course, if you used to regularly go in for fitness or swimming, then you should not stop when you become pregnant. And if the desire to do physical exercises arose only in anticipation of the baby, then it is worth starting with small loads, for example, with long walks, gradually increasing their duration. You need to choose a sport that will be to your liking and at the same time will not harm you.

1. Swimming

Very useful view sports - including for pregnant women. Especially if you prefer backstroke or frog swimming. The main thing to remember is that you are not pursuing the goal of breaking a world record!

Pros:

  • Improves blood circulation;
  • Strengthens muscles;
  • Trains the lungs;
  • Reduces stress on the spine;
  • Reduces pressure on the pelvic organs.
  • It is not worth the risk if the cleanliness of the pool is in question;
  • Better give up scuba diving;
  • The use of tampons is recommended.

2. Pilates

Useful for all expectant mothers. With the help of a good coach, you will be able to perfectly prepare for childbirth.

Pros:

  • Increased flexibility and balance;
  • The back is strengthened;
  • Muscles prepare for childbirth;
  • Reduces the risk of uterine tonus
  • Classes may seem boring to you, especially if you are overwhelmed with energy.

3. Yoga

The course for pregnant women includes classes from the first trimester. Allows you to control your well-being and mood during pregnancy. perfectly prepare you for childbirth.

Pros:

  • Increases endurance;
  • Strengthens the cardiovascular system;
  • Increases muscle elasticity.
  • Experience and knowledge of the instructor in this area is important;
  • Should not be in a regular group;
  • Be sure to warn the doctor about the "interesting" situation.

4. Tennis

With moderate exertion, it is useful for girls who practiced it before pregnancy.

Pros:

  • Perfectly tones;
  • Develops lungs;
  • Strengthens muscles.
  • Requires a lot of strength;
  • You should not play tennis during pregnancy if you have not encountered it before;
  • Requires very careful control loads.

5. Gymnastics

A wonderful sport that will give you pleasure, especially if you find specialized groups for pregnant.

Pros:

  • Complexes of exercises are developed separately for each trimester;
  • Help to avoid toxicosis;
  • Facilitate drawing pains in the lower back and back;
  • Prepare the breast for lactation.
  • The exercises may seem too easy for you.

6. Wumbling, muscle training vagina

Pros: will help to make the muscles of the vagina more elastic and facilitate the process of childbirth. Helps strengthen muscles and prevent urinary incontinence later dates pregnancy. It will help to quickly restore the muscles of the vagina after childbirth. Exercises can be performed without leaving their home and during the working day.

But: it is difficult to find the official version of the program. Be careful! A lot of scammers!

Whatever sport you choose, be sure to remember - the main thing is not to overdo it. Control your feelings, do not allow fatigue from exercise.

And, despite the seeming harmlessness of the chosen sport, be sure to consult your doctor.

Contraindications for exercise

  • Colds;
  • Multiple pregnancy;
  • Toxicosis;
  • Risk of miscarriage;
  • polyhydramnios;
  • Uterine bleeding.

Sports that are contraindicated for pregnant women

1. extreme views sports:

  • Skydiving;
  • Mountaineering;
  • Roller sports;
  • Skateboard;
  • Snowboard.

2. Heavy types sports:

  • All kinds of wrestling;
  • Weightlifting;
  • Martial arts;
  • Athletics.

The above sports are traumatic and involve the strongest loads, which can lead to miscarriage or cause fetal growth retardation. Do sports wisely, and you and your baby will only benefit from it!

What do you think about sports during pregnancy?

Two stripes on the test.
From that moment on, a woman realizes that in nine months her life will change dramatically forever, especially if the child is the firstborn. The next thing she starts to worry about is how to spend these 40 weeks with maximum benefit for life inside her, while not forgetting about herself. This the right approach. Baby needs healthy mom, which can be near him 24 hours a day and at the same time not feel like an old ruin.


Pregnancy is a big burden for the body. The efficiency of bearing depends on how the woman's body is ready for it. You can prepare for a nine-month marathon with the help of any sport. Keeping in shape already during the onset of pregnancy must be thought out, taking into account many factors.

Before you start thinking about the format of classes in " interesting position”, a woman should visit a gynecologist for a consultation, pass necessary minimum analyzes to determine the state of health and ultrasound to confirm uterine pregnancy. Based on the results and anamnesis, it is possible to determine the nature of the classes.

Contraindications and restrictions


There are a number of disorders and pathological conditions of the body in which any sport is prohibited, except for a light warm-up.

  1. History of miscarriages and missed pregnancies, especially those not related to genetics.
  2. Isthmic-cervical insufficiency - the inability of the cervix to hold the fetus inside the uterus itself.
  3. Multiple pregnancy. By itself, not being pathological condition, seriously wears out the body.
  4. Complications at any time (threat of abortion, tone, bloody issues, late preeclampsia, problems with veins, exacerbation of any chronic disease);
  5. Anemia of any kind.
  6. Pregnancy resulting from IVF. As a rule, women with serious disorders in the reproductive sphere (her or her husband) go for the procedure. The therapy is accompanied by a large number medicines And increased risk abortion (especially in the first trimester).
  7. Direct prohibition of the gynecologist leading the pregnancy. Let's leave it without comment.

Even when planning a pregnancy, the expectant mother thinks about how financially difficult it will be for her.

Is it possible to play sports during pregnancy?

At reasonable approach to the process - not only possible, but also necessary.

If a woman led sports look life until the good news, it can continue at almost the same pace until the second trimester, when it begins active growth fetus. The only limitation relates to working with big weights- This part of the workout should be lightened by about 50%. Sharp lifting of weights can provoke detachment of the chorion, bleeding, and even miscarriage.

If a woman was not involved in any sport before pregnancy, you should not start training abruptly. In this case, it is better to consult a gynecologist and a trainer who conducts specialized "pregnant" classes. They will make an optimal program that will help you endure without problems and prepare the body for childbirth.

Is exercise good during pregnancy?

The unequivocal answer is yes. Problems that can be avoided or minimized through exercise include:

  • toxicosis in the early stages;
  • the likelihood of late gestosis;
  • hemorrhoids in the prenatal and postpartum period;
  • varicose veins and deep vein thrombosis;
  • fetoplacental insufficiency caused by oxygen deficiency;
  • fetal hypoxia during childbirth;
  • rupture of the perineum during childbirth;
  • swelling.

What loads are possible during pregnancy?

The main rule: the loads must correspond physical training pregnant and not conflict with possible contraindications.

The best types of physical activity:


What exercises should be removed from training or reduced in intensity:

  • intense cardio exercises such as cycling;
  • complexes for the press;
  • loads that require intense twisting movements in the waist area;
  • shock rhythmic movements (equestrian sport, step aerobics);
  • active stretching - during pregnancy, muscles and ligaments soften under the action of hormones, you can get a serious dislocation;
  • exercises, due to which the body can overheat (this is dangerous for the fetus);
  • sports with a high risk of injury.

Can pregnant women run?

One of the most accessible sports is running. But can pregnant women run?

If for a woman before pregnancy the day began with a run, then in the absence of other contraindications, she can continue training, reducing their intensity. In addition, you need to monitor your heartbeat, avoid overheating and not fall. Starting in the second trimester, running is usually replaced with walking or stationary bikes due to possible knee injuries and weight gain.

If a woman before pregnancy was running irregularly or did not run at all, then you should not start. For her, running will only create an unnecessary shock load on her knees and spine.

What sport in what stage of pregnancy?

  • First trimester. Walking every day for half an hour, fitness 2-3 times a week at a moderate pace for 30-40 minutes with a mandatory warm-up before classes, swimming.
  • Second trimester. Walking every day depending on the possibilities, yoga or gymnastics for pregnant women 2-3 times a week for 30-40 minutes, swimming.
  • Third trimester. Walking turns into leisurely walks with breaks for rest, gymnastics for pregnant women 1-2 times a week, swimming. Try a set of exercises for pregnant women on a fitball - they are considered good preparation for childbirth.

If a woman was involved in sports before pregnancy, then she may well continue training, taking into account the factors from the section on stress. From month to month, the intensity of your workouts will decrease and should eventually be replaced by the workouts recommended above.

Pregnancy is an exciting time for a woman and a reason to put herself and her body in order. Be physically active, but approach the preparation of the training plan thoughtfully and taking into account the existing contraindications, your medical history, the recommendations of doctors and trainers specializing in expectant mothers. Listen to your body and don't reach out for others. Then 40 weeks will really be happy and cloudless - sports will reduce the unpleasant manifestations of pregnancy to a minimum.

Is it possible to continue sports training or completely abandon them after learning about pregnancy.

Some types of physical activity are not only allowed for pregnant women, but will also be very useful for them. In the absence of contraindications, they can be practiced throughout the entire period of bearing a baby.

  1. Hiking is the most affordable and easiest form of activity. Doctors advise pregnant women to devote time to them every day, while not forgetting to breathe correctly: a step is a deep breath, the next step is an exhalation. Walking allows you to get rid of stress, get a boost of energy and a portion of good mood, fill your blood with oxygen, and also increase endurance.
  2. Swimming is very effective for pregnant women, it helps to unload the spine, tone the muscles (especially the back and chest), and increase the blood supply to organs and tissues. An additional advantage will be good mood and excellent health of the expectant mother. At the same time, swimming does not put a load on the joints, helps to avoid or reduce the risk of edema and stretch marks on the body, and reduce the manifestations of toxicosis. Pregnant women are not recommended to raise their heads high so that their backs do not bend, but it is better to swim on their backs.
  3. Water aerobics - suitable even for those who can not swim. Water aerobics improves heart function, increases appetite, reduces the manifestations of toxicosis and allows you to recover faster after childbirth. Also, exercises performed in water allow you to work out all the muscles, do not harm the joints and ligaments. Water aerobics can be practiced up to the 38th week of pregnancy.
  4. Yoga - combines gymnastics and the ability to breathe correctly. There are several types of yoga, it is better for a future mother to choose special programs for pregnant women, since some exercises and asanas can harm yourself. Yoga classes help to relax and relieve stress, increase the elasticity of the ligaments and flexibility of the joints, and also allow you to learn how to breathe correctly, which is very useful for a woman during childbirth.
  5. Callanetics - includes a special set of exercises similar to yoga. For pregnant women, there are special callanetics classes, they will reduce back pain, relieve physical and emotional stress, and improve well-being. All movements must be performed smoothly, thoughtfully and without jerks.
  6. Pilates has common features and with yoga, and callanetics. Pilates helps to reduce arterial pressure, improve blood circulation, reduce or get rid of back pain. Some exercises are aimed at working out the muscles pelvic floor who are actively involved in labor activity. You can do Pilates at any time, with the exception of some exercises, for example, from a supine position.
  7. Gymnastics - there is a special set of gymnastics for pregnant women. These exercises will reduce pain syndrome and symptoms of toxicosis, develop flexibility, prepare breasts for lactation.
  8. Dancing is good mood And positive emotions, but pregnant women are not allowed to do all kinds of dancing, should be avoided sudden movements and turns, pushes, tilts and kicks. Music should also be chosen carefully, it should not be loud and too rhythmic. Future mothers can recommend classes oriental dances better sign up for special group for pregnant.

With caution, pregnant women can do:

  • running - if a woman has previously done it, then she can continue to run until the middle of pregnancy, but at the same time, the intensity should be reduced, and overheating and falls should be avoided; from the second trimester, jogging can be replaced by training on an exercise bike or ellipsoid;
  • cycling - only a woman who rides well can afford cycling, for skating you need to choose only smooth and safe tracks, avoiding rough terrain and heavy loads, if possible at home or in the gym, it’s good to exercise on an exercise bike;
  • fitness - power loads are allowed for pregnant women if the woman has previously been engaged in gym and wants to keep fit, while you can’t work with free weights, do twisting, tilting, squats and lifting the barbell, you should devote about 20 minutes to training on the simulators, making sure to warm up and hitch on a treadmill, ellipsoid or bicycle.

Sports will give a pregnant woman excellent health and mood, improve her health and have a beneficial effect on the development of the fetus, but only if there are no restrictions on sports activities. What it will be: a passion for dancing or yoga, Pilates or callanetics, water aerobics or swimming - it’s unprincipled, it’s important that sports bring pleasure.