Loads in the first weeks of pregnancy. Exercise During Pregnancy: Tips and Warnings

Many expectant mothers already at the beginning of pregnancy hear a lot of advice that any physical activity is now forbidden to them. In fact, a strict restriction of motor activity during the period of bearing a child is an extreme measure that is necessary only if there are serious medical contraindications. With a normal pregnancy, moderate exercise will only benefit. However, during this crucial period, it is very important to avoid extremes: neither a sedentary lifestyle nor excessive activity are good companions of pregnancy.

Contraindications to physical activity

There are strict and relative contraindications for physical activity during pregnancy. Sports activities and excessive physical activity are unacceptable in such dangerous conditions:

• the threat of termination of pregnancy;
• high risk of bleeding;
• polyhydramnios;
• intrauterine growth retardation;
• placenta previa;
• infectious diseases.

Loads can be prohibited or severely limited with various anomalies in the structure of the uterus, hormonal failures, gynecological diseases that create a risk of complications, as well as with a burdened obstetric history (previous missed abortion, miscarriages, premature births).

Chronic diseases that can worsen during the period of bearing a child are not a complete contraindication to physical activity. If the expectant mother suffers from obesity, hypertension, diabetes mellitus, diseases of the musculoskeletal system, she may be allowed gentle activities, but in such cases it is necessary to develop a training program together with the doctor.

In the first trimester of pregnancy, physical activity is recommended to be reduced, regardless of health status. It is better to limit yourself to walking and breathing exercises. It is allowed to increase the load from 13-15 weeks.

Benefits of exercise during pregnancy

In the normal course of pregnancy, moderate physical activity is a very useful and important component of the lifestyle of the expectant mother. They help strengthen the muscles, preparing them for the upcoming load in the last stages of pregnancy and during childbirth, contribute to the development of correct breathing techniques and teach the ability to relax one muscle group while tensing others.

Even low-intensity and short workouts stimulate the blood supply to the internal organs and positively affect the uteroplacental circulation. This improves the delivery of oxygen and nutrients to the baby. In addition, regular exercises help control weight and not get overweight, and simply improve well-being and mood, which has the most favorable effect on the course of pregnancy.

It is best if the expectant mother thinks about physical preparation in advance and begins to do gymnastics or other balanced types of sports activities even at the stage of pregnancy planning.

Among mobile, athletic women, there are many who, immediately after the good news, completely limit their activity and spend the entire period of pregnancy on the couch or at the computer monitor. Some go to the other extreme and try to use the free time of the decree in order to have time to redo as many things as possible by the time the child is born, thereby bringing themselves to severe physical overstrain. Both of these approaches are wrong.

Motor activity during the gestation period is useful only if daily activities and activities do not lead to fatigue and stress. Reasonable workouts that are not accompanied by overexertion will help the expectant mother to best prepare for childbirth.

What types of loads to choose and how to do it right

First of all, it should be noted that during pregnancy you can only afford really safe types of physical activity. Under the ban - any extreme sports, team games, as well as activities related to lifting weights, the risk of bumps or falls, exposure to vibration.

At the same time, expectant mothers have plenty to choose from: walking, swimming, water aerobics, gymnastics, yoga for pregnant women. If you are unsure about any particular type of physical activity, check with your doctor.

To get a tangible effect from training, you need to do at least three times a week. Daily short workouts at home are also great. It is important to practice regularly: it is better to do it more often, but little by little. If you load the body only from time to time, "by mood", it will not bring any benefit, but will only become unnecessary stress for the body.

Do not exercise on an empty stomach or immediately after a meal. The optimal time is 1.5-2 hours after eating. Be sure to exercise in a well-ventilated area and don't forget to take care of comfortable clothes and shoes. During training, take short rest breaks and drink some clean water. Do not allow yourself to overexert yourself: after class, you should have a feeling of pleasant relaxation in the body, but in no case overwork.

For women who are shown only light physical activity, doctors usually recommend calm walking, swimming, gentle gymnastic programs under the supervision of a qualified instructor. During classes, it is important to control the pulse and pressure, as well as carefully monitor your well-being. With the general satisfactory condition of the pregnant woman and the observance of precautionary measures, such physical activity will improve the oxygen exchange of tissues and will not be harmful.

In the last stages of pregnancy, physical activity should be minimized. Replace workouts with leisurely outdoor walks and static breathing exercises. Before childbirth, you no longer need to take care of maintaining good physical shape - it is better to have a good rest and gain strength.

Almost every pregnant woman responds to the attempts of her relatives to protect her from various stresses that she is not sick, but is expecting a baby. This is the right approach, because in the absence of physical activity, the expectant mother gains excess weight, which negatively affects the fetus, and can subsequently complicate childbirth.

That is why physical activity during pregnancy is necessary, but it is important not "overdo" so as not to complicate the course of gestation. In addition, you need to play sports before it occurs, so that pregnancy and childbirth proceed smoothly.

Planning

Having decided that you are ready to become a mother, pay attention to sports. If you are a professional athlete, be sure to consult with your doctor about what sports you can do and what you should refuse. As a rule, women who are expecting conception monitor their condition, listen to themselves, wanting to immediately feel it. As soon as you realize that pregnancy planning has ended in its onset, try to reduce the load.

Often, professional athletes take anabolics, and sometimes doping drugs.

These substances must be discarded after the onset of conception, and it is better to do this at the planning stage. If you do not play sports, it is worth starting to do it during planning. Doctors note that women who do not ignore physical activity carry pregnancy much easier, give birth, and restore shape after the baby is born.

During classes, special attention should be paid to the muscles of the press.

Do not resort to serious loads. It is enough to do exercises in the morning, do gymnastics or, for example, yoga. You should not overload your body too much, because if you are planning to conceive, it may have already happened, and excessive stress can lead to very negative consequences.

In this regard, exclude the following sports:

• Calanetics;
• Dancing;
• Fitness;
• Training on simulators.

Refuse to perform such exercises that can lead to abdominal injuries, falls, as well as jumping and lifting weights.

What sports should be done when planning conception?

gestation

In the absence of contraindications, complications, exercises will be very useful for a woman expecting a baby.

Of course, the load cannot be as serious as before the onset of "interesting position". This is especially true in the early stages, when intense exercise can provoke a miscarriage. If, before conception, the expectant mother was not fond of sports, the loads for her should be minimized, and their duration should not be more than 20 minutes. This is necessary so that the mother can provide the baby with oxygen.

By week 20, the mother's body is already able to do this sufficiently, but the load needs to be made even less intense. During this period of gestation, it is strictly forbidden to pump the press, run.

At all stages of pregnancy, it is important to protect yourself from activities that can lead to injury. These include boxing, horseback riding, parachuting, dancing, step, diving, skiing, cycling.

They must be performed several times a day, picking up comfortable shoes and clothes. Walks should be leisurely, calm. Pay attention to your breathing - it should be even, calm, breathe through your nose, try not to open your mouth.

Walk up the stairs. Refuse to ride in the elevator - go up and down on foot, but do it slowly. As with walking, pay attention to your breathing. If you live on the first or second floor, you can simply carry out such type of physical activity as walking up the stairs at all stages of pregnancy, including early ones, in the entrance of the house where you live.

You can make any of the walks, even if you have complications during gestation. An exception may be cases when a woman is recommended bed rest and a minimum of activity due to the presence of a threat of miscarriage.

If you are not an athlete, do not choose difficult sports that you have not encountered before while waiting for your baby. For example, during this period you may be interested in tennis. It is not included in the list of prohibited activities, but if you have not even held a racket in your hands before, it is better to start playing tennis after giving birth.

The best options during childbearing are:

Among the sports that can be advised to women who are expecting a baby, you can pay attention to Pilates and water aerobics.

Multiple pregnancy

When a woman bears several babies at once, the load on all organs increases significantly. This may be due to the fact that it is harder for her to engage in physical education, but this must be done if there are no contraindications, a doctor’s ban. Physical activity, as in normal, with multiple pregnancy should be as gentle as possible.

You can only do it until the 24th week of gestation, and when it comes, you should take care of yourself. In some cases, bed rest is indicated at such times, which will reduce the risk of preterm birth.

Pregnancy is a wonderful time to expect a baby. But joy can be combined with constant anxiety for their health and the condition of the child. Women ask questions: is it necessary to change their established lifestyle, what habits are useful in this state, and what is better to give up? We will talk about whether it is possible to play sports in early pregnancy.

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Physical activity during pregnancy

The normal course of pregnancy does not require restriction of motor activity. On the contrary, moderate physical activity prepares the body for childbirth and allows you to recover faster after them. Another thing is sports during early pregnancy. There are some limitations here, which we will discuss below.

Sports and their combination with pregnancy

Playing sports in the early stages of pregnancy, in principle, is not contraindicated. Especially if the woman is a professional athlete, and her body is used to constant physical activity. Many sports women are interested in questions: is it possible to run in early pregnancy, swim, lift weights? Here are the prohibited loads and unwanted sports:

• Those in which there are concussions of the body and vibration loads on the stomach. Most doctors do not recommend running during early pregnancy. Equestrian sports, diving, wrestling are contraindicated.
• Lifting weights in early pregnancy more than 4-5 kg ​​is contraindicated. Violation of this rule is fraught with miscarriages, and.
• Injury sports. Skiing during early pregnancy, wrestling, skating, team competitions are prohibited due to the risk of injury, including the abdomen.

In the question "Is it possible to play sports in early pregnancy?" there are also conflicting points. For example, cycling. Domestic medicine considers pregnancy and a bicycle in the early stages to be incompatible concepts. European doctors, on the contrary, advise expectant mothers to take such walks. The following facts speak in favor of the opinion of Russian doctors:

• the emergency situation on the roads leaves much to be desired, and there are few specialized bicycle paths in our country;
• an uneven road with bumps and potholes creates a dangerous vibration in a woman's body;
• driving in urban areas under exhaust gases from many cars can only increase fetal hypoxia.

Where cycle paths start directly from the house and parkland is close, cycling through the fresh air at a moderate pace benefits the health of a pregnant woman and her child.

Sports for pregnant women: what to choose?

It’s worth mentioning right away that doctors identify several indicators under which, despite the desire to do it, it is forbidden to do it. Early pregnancy and sports are categorically incompatible under the following conditions:

• abnormal development of the uterus;
• the threat of miscarriage with hormonal imbalance (ratio and estrogens);
• unfavorable anamnesis (already occurred miscarriages or premature births);
• low tone and its isthmus (risk of miscarriage);
• from the uterus;
• placenta previa (threat of premature detachment during physical exertion).

Swimming

What sport can you do in early pregnancy? Despite many disagreements on this issue, traditional medicine clearly prefers swimming. The benefits of this type of exercise:

• training the muscles of the back, abdomen and pelvic floor;
• strengthening the cardiovascular system, which experiences an increased load in the state;
• improvement of blood supply in all organs, prevention of varicose veins;
• relieving the load from the back and spine, relaxing the body;
• respiratory system training.

Fitness

Many women are accustomed to watching their physical form and do not want to give up their usual exercises. They have a lot of questions: is it possible to squat, bend over, twist the hoop, dance in the early stages of pregnancy. If a woman has no health problems, then doctors do not prohibit fitness in the early stages of pregnancy. But classes in general groups have to be reviewed: to limit running, jumping, loading on the press. Therefore, it is better to go to a special group and engage in a specially designed program.

Gymnastics

What does gymnastics for pregnant women include in the early stages:

Fitness and early pregnancy are forbidden to combine in the following cases:

• any chronic disease in a woman;
• pathology of pregnancy;
• fetal pathology.

Exercises for the press during pregnancy

It is not recommended to pump the press during early pregnancy in the traditional way. But the abdominal muscles are very important for normal pushing activity. Therefore, special exercises have been developed:

• In a standing position, move your heels 40 cm away from the wall. Lean towards the wall, hips bend. Stay in this position for 5 seconds. The exercise is repeated 10 times.
• Lying on your side, raise your leg 10 cm from the floor, lower it after 5 seconds. The leg should be straight. The exercise is repeated several times on each leg.
• In the supine position, alternate leg raises about 20 cm from the floor (scissors legs).
• Doctors do not prohibit twisting the hoop. It is important to choose the right one and not overdo it.

Exercise in early pregnancy should be regular so that the body of a woman and baby gets used to the stress. Otherwise, it will be unnecessary additional stress.

Dancing

Dancing is physical exercise, only more enjoyable and emotionally charged. There are restrictions on classes in dance groups during pregnancy and are similar for other physical activities. There are special groups where, under the supervision of an experienced coach, women perform only “useful”, correct dance movements.

Discos and nightclubs are best forgotten. The smoky atmosphere and sudden movements only bring harm.

Yoga

Yoga during early pregnancy allows you to prepare a woman's body for childbirth and normalize the mental sphere, which often fails in this state. For pregnant women, special exercises have been developed. Yoga Benefits:

1. Static exercises strengthen the spine, pelvic and leg muscles.
2. Postures upside down become a prevention against the incorrect position of the fetus (pelvic, transverse).
3. All yoga exercises improve blood circulation, which is very important for the normal development of the child.
4. Breathing exercises of yoga practitioners increase the supply of oxygen to the fetus. Another plus is the training of proper breathing during childbirth.
5. Many techniques remove the first half of pregnancy.
6. Normalization of mood. Women who practice yoga are more confident, calm and not subject to the swings characteristic of pregnancy.

Physical activity for unprepared women

If a woman has never been involved in sports and fitness, she will also benefit from physical activity during early pregnancy. They help prepare the body for the upcoming stress during childbirth, improve mood and have a beneficial effect on the development of the fetus. Charging for pregnant women in the early stages includes the following exercises:

• breathing exercises;
• cross step;
• torso to the right and left;
• forward bends;
• bend back;
• sun - rotation in the cervical spine, then in the thoracic, lumbar, sacral and coccygeal (rotation amplitude gradually increases, then in reverse order with decreasing amplitude;
• stop gymnastics.

You need to do it regularly for 15-20 minutes a day. Deterioration during training is a reason to stop the load and consult a gynecologist.

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, the situation changes dramatically. 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.

Sports

Before deciding on the possibility of engaging in one or another 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 a high risk of falls and injury);
• 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

With the well-being of the expectant mother for some time, you can continue to engage in certain sports, 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 sets of exercises for expectant mothers, but before starting classes, you should consult a 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 advisable to pay attention to special therapeutic exercises for expectant mothers - you can perform it under the guidance of an instructor in classes 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, since the future baby does not yet have its own thermoregulation system;
• it is recommended to perform breathing exercises that help saturate 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, it is better to refuse to perform physical exercises.

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, if there is a threat of miscarriage or premature birth, any exercise will be prohibited, but in 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.

Many women lead an active lifestyle, doing various sports. For them, sport is an integral part of life. But when they carry a new life under their hearts, 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 only benefit you. Regular sports activities increase the physical stability of a woman's body, improve the functioning of the nervous system, cardiovascular, respiratory, have the best effect on the metabolism in the body, and also 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 activity is necessary. They improve blood circulation and cell nutrition. The fetus, which receives the necessary amount of nutrients and sufficient oxygen, develops correctly. 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. The reason for the ban is the high rate of injuries in these sports. And a woman in this position needs to be very careful about herself and take care of her health. Such sports as are subject to a categorical ban: skiing; a ride on the bicycle; group 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 form of 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. Bed rest is strictly assigned to such women, 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.

With regard to different sports, you must remember this nuance: if you actively participate in sports before pregnancy, you cannot continue in exactly the same spirit after becoming 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 has a 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 is a 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 a great way to be constantly in good shape, and after the birth of a baby, quickly bring yourself back to normal. Going swimming, women relieve themselves of the risk of falling, dehydration, overheating, and heavy stress on the joints.

When you go to swimming 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. When doing yoga, much attention is paid to proper breathing and the ability 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. Proper breathing also prepares the mother for future childbirth, as controlling breathing relieves pain during contractions and during childbirth 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. 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 a very good training program, which is necessary for women who are 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. Such exercises are aimed at preparing the cardiovascular system, reducing back pain, reducing pressure, developing strength and flexibility, as well as improving overall condition.

Pilates. Pilates classes have 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 rescheduled for the 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 convenient and comfortable clothes for herself. Nothing should hinder her movements. The same applies to shoes. 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 a headache, dizziness, difficulty in blood circulation, shortness of breath or severe muscle pain, then the 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 should have a feeling of comfort, sound sleep and a very positive mood. Only then will your choice be made correctly!