Is it possible to play sports during pregnancy

Certainly, pregnancy (especially if it is long-awaited and desired) is the most beautiful period in a woman’s life. Most future mothers who were actively involved in sports before pregnancy, when it occurs, the logical question arises: “Is it possible to continue classes?” Of course, a woman’s body begins to adapt to a new state, but she doesn’t feel like losing physical fitness after years of stress. Even after childbirth, many quickly want to get back into shape, so the question of the reasonableness of playing sports during pregnancy is very relevant to today's future mothers.

What is the use of sports during pregnancy

With the onset of pregnancy (and the absence of medical bans!) Sports exercises are very useful. Future mothers with a sedentary lifestyle when the doctor permits active actions often deal with complications in the process of labor or after it.If there is little movement during such a period, then in the woman's body stagnant processes begin to take place that can badly affect the unborn child (up to intrauterine hypoxia due to the lack of oxygen in the mother’s blood). Therefore, if your doctor has given the go-ahead to physical exertion, do not neglect this permission.

Sports exercises during pregnancy:

1. Prepare a woman's body for a favorable course of childbirth.
2. Reduce the risk of postpartum complications.
3. Reduce the possibility of a woman receiving postpartum trauma (for example, rupture of the perineum or mucosal tissue).
4. They improve blood circulation and cell nutrition, so that the fetus in the womb develops correctly and in accordance with the term.
5. Help to get rid of morning sickness associated with weakness, nausea and dizziness.

We do not tell you to rush right there to the dumbbells: know your measure! Useful exercise should not turn into something that will begin to affect your health and the condition of your baby.

Absolutely not

Not every sport, as some may think, is useful during pregnancy. There are also those that can not only seriously harm, but also provoke bleeding and, possibly, miscarriage. A girl in a position absolutely can not engage in sports, coupled with the possibility of injury, falls and shakes. All this is extremely negative impact on the condition of the fetus.

Prohibited:

• any martial arts (boxing, karate, judo, etc.), even if you were actively studying them before pregnancy;
• parachuting;
• horseback riding, especially galloping;
• aggressive stretching, especially - the abdominal muscles, accompanied by a curved back;
• yoga asanas, in which the emphasis falls on the hands or head;
• step and active dancing;
• jumps;
• any run (for short or long distances, at high speed);
• scuba diving, diving (especially from springboards);
• water skiing and downhill skiing;
• sports in which the team plays a team (high risk of accidental injury or a blow to the stomach);
• cycling on uneven ground;
• weight lifting.

In no case! Even in spite of the fact that you have many years of experience! For the period of pregnancy, you can safely forget about such loads, because the health of your baby comes first.

What sports can you do during pregnancy

Once again we remind you that sport is useful only if you have no contraindications to it! Do not engage in amateur and, before you begin to sports loads, consult your doctor.

An important advice: if you were active in sports before the onset of pregnancy, now is the time to calm down the ardor and reduce the usual load. If you decide to play sports during pregnancy, start small, and then, referring to your well-being, slowly increase the load, but do not bring it to the maximum possible - this can harm both you and the baby.

So, here is a list of what it is good for pregnant women to do in their own position:

Hiking A universal version of physical activity for all future mothers who are not prescribed bed rest. They should be performed several times a day, especially if the weather is favorable for this. Do not forget that your shoes should be comfortable and of high quality: do not crush, do not rub, do not hang loose and allow air to circulate freely between the shoe material and your skin.

Walking up the stairs. Forget about the elevator for a while - quietly, measured breathing, walk up to the floor you need. This simple exercise will prepare your pelvic bones for the upcoming labor.

Swimming. Almost all pools now have special courses for expectant mothers. If you are not sure that you can do it yourself, we advise you to sign up for such classes. They contribute to:

• spinal unloading;
• training the pectoral and spinal muscles;
• normalization of blood flow through the vessels;
• reduction or complete disappearance of edema;
• muscle tone;
• improve appetite;
• the disappearance of symptoms of toxicosis.

Swimming is also a good way to get in shape quickly after giving birth. It is only important to remember that you cannot engage in deep-sea diving, and ensure that the water in the pool is clean.

Yoga. This view is best done with an instructor in a special group. So, correct exercises will be selected that exclude “inverted” asanas and “lying on the back” postures, will not strain the abdominals and will not cause discomfort to either you or your baby.

Such classes:

• learn to control breathing, which is important in the process of labor and childbirth;
• train not only respiratory, but also cardiovascular system;
• strengthen the abdominal muscles, pelvic floor and perineum;
• align posture.

Yoga involves complete relaxation of the body and preparing it for childbirth, especially in Kegel exercises and fitball. But, again, to begin with, deal with an instructor who will teach you how to do it correctly, so as not to get injured.

Pilates. He, like yoga, aligns breathing and trains the muscle groups involved in the process of childbirth. When practicing with Pilates, the blood circulation is normalized, which has a good effect on the development of the fetus.

What is permissible
This category refers to those pregnant women who have already dealt with the sports represented earlier, and not sharply decided to do them during pregnancy.

Tennis, like other sports - without overloading, shocks and falls. They can be practiced up to 4-5 months of pregnancy, but if you have many years of experience and the body is used to such loads.

• Walking or slow running. In comfortable shoes, with calm breathing.
• Cycling at a slow pace on a flat track.
• Skiing on the leveled route.

All this is permissible only if your doctor approved such physical activity. If you get tired, feel unwell, immediately stop playing sports!

Precautionary measures

Every business has reasonable restrictions: so in the sport for pregnant women there are certain rules:

1. Clothing for training should be comfortable and loose.
2. It is necessary to begin classes in the second trimester, since in the first the fetus is only attached to the wall of the uterus, and the laying of the main internal organs begins. End of classes - the 8th month.
3. If you feel unwell - stop classes and consult with experts who normalize your workload.
4. In no case do not think about physical activity if you have: the placenta is attached to the anterior wall of the uterus; kidney, liver, or cardiovascular disease; toxicosis; high water flow; uterine bleeding; purulent processes in the body.

Remember the basic rule: the load should be a pleasure, not a burden. Your classes should not be transformed into violence against the body.There is a limit to everything, so carefully monitor your condition, and if it worsens, immediately stop playing sports and seek advice from a doctor.

Video: fitness for pregnant women