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The process of preparing a woman for childbirth includes not only studying specialized literature and regularly visiting a gynecologist. No less important is the woman's lifestyle during this period. It has been scientifically proven that if a woman leads a sedentary and inactive lifestyle during pregnancy, refuses to walk in the fresh air and exercise, then this will not have the best effect on the condition of the expectant mother herself, as well as on the condition of the child.
What can a future mother do?
Physical activity during pregnancy should be moderate and regular:
Regular means at least 2 times a week, for 30-45 minutes. Optimally, 20-30 minutes a day. Those who were actively involved in sports before pregnancy can continue to exercise. However, it is important to remember that with a load of more than 45 minutes, pregnant women can develop hypoglycemia (low blood sugar), so you should not exercise on an empty stomach! It is better to eat 1 hour before exercise. The golden rule for the first trimester: perform up to 80% of the load that you coped with before pregnancy. In the second and third trimesters, focus on how you feel, do not overdo it.
Moderate - means 30-40 minutes long, during the load there should be a feeling of warmth and slight shortness of breath. The heart rate may increase (however, during pregnancy the cardiovascular system undergoes changes, so you should not focus on a normal pulse, as in the pre-pregnancy state).
An excellent indicator of the level of physical activity is the “conversation test” - if a pregnant woman can carry on a conversation during physical activity, then such activity is considered adequate.
The main criterion for moderation of physical activity is a subjective assessment of your condition. You can exercise until you feel pleasantly tired, but never until you are exhausted!
If a woman has not done any sports before pregnancy, she should start with minimal loads - for example, walking in the fresh air, at a comfortable pace. This is the simplest and most accessible type of sport. But try not to walk for too long - more than 45-60 minutes. Take a bottle of water with you and wear comfortable clothes."
What else can you try:
It is worth paying attention to training the muscles of the pelvic floor and perineum - to improve elasticity and firmness. The skill of controlling these muscles (straining and relaxing them) is excellent for preventing soft tissue ruptures during childbirth and for faster and better recovery after childbirth.
Aqua aerobics. Any exercise trains muscles, since water is denser than air and you will have to overcome its resistance. Water procedures, in addition, are an excellent prevention of stretch marks, since they perfectly massage and strengthen tissues. You can exercise both in a shallow pool and at depth.
Swimming. Water cools, soothes and makes the body lighter. You will stop feeling its weight for a while and will rest. However, it is better to swim breaststroke or on your back so as not to overstrain your muscles.
Stretching. These exercises will help you relax your muscles and feel more confident, and will also be a good way to manage pain (this skill will come in handy during labor). However, if you are not doing it individually, but in a group, be sure to tell the instructor about your pregnancy, since not all poses are allowed for expectant mothers!
Yoga will help strengthen the spine and develop joints. But avoid inverted poses - they are not suitable for pregnant women!
Exercises on a fitball. Even if you just sit on the ball, you have to maintain balance: the spine works, coordination of movements develops, muscles are strengthened.
Dances for pregnant women. These are adapted movements from Eastern, African, Latin American, Caribbean and other dances of the peoples of the world. They provide a balanced load, lift the mood and help prepare for childbirth.
During pregnancy, you should avoid:
Weight lifting exercises. You should not start strength training if you did not do it before pregnancy. If you did exercise before, you can continue to do it (but reduce the load, pace and weight) and listen carefully to your feelings. If you have difficulty breathing, a feeling of lack of air - you should immediately stop such training!
Exercises to strengthen the back and abdominal muscles.
Exercises with lumbar bends that increase the already existing physiological bend in the lumbar region associated with pregnancy (lordosis) will be accompanied by back pain.
Static loads, as they reduce venous return of blood to the heart and lead to hypotension (blood pressure decreases), which is normally lowered during pregnancy. For example, exercises that require lying on your back for a long time
Exercises that put pressure on the pelvic and abdominal area.
Exercises that require twisting and bending deeply down or stretching forward
Be careful when doing balance exercises (you definitely need support to avoid falling and injuring yourself and your baby)
Sports with a high risk of falling (skiing, snowboarding, horse riding, cycling, etc.)
Scuba diving.
CONTRAINDICATIONS to exercise for pregnant women:
Cardiovascular pathologies such as high blood pressure, changes in stroke volume
Obstructive pulmonary disease
Cervical insufficiency (or isthmic-cervical insufficiency) is the dilation and opening of the cervix, which is why the baby can be born in the 2nd trimester of pregnancy
Threat of premature birth
Multiple pregnancy with risk of premature birth
Bleeding from the genitals
Placenta previa.
Anemia (hemoglobin level less than 70 g/l)
The article was prepared by obstetrician-gynecologist of the Department of Pregnancy Pathology V.S. Detkova, obstetrician-gynecologist K.V. Sokolovskaya.
The process of preparing a woman for childbirth includes not only studying specialized literature and regularly visiting a gynecologist. No less important is the woman's lifestyle during this period. It has been scientifically proven that if a woman leads a sedentary and inactive lifestyle during pregnancy, refuses to walk in the fresh air and exercise, then this will not have the best effect on the condition of the expectant mother herself, as well as on the condition of the child.
What can a future mother do?
Physical activity during pregnancy should be moderate and regular:
Regular means at least 2 times a week, for 30-45 minutes. Optimally, 20-30 minutes a day. Those who were actively involved in sports before pregnancy can continue to exercise. However, it is important to remember that with a load of more than 45 minutes, pregnant women can develop hypoglycemia (low blood sugar), so you should not exercise on an empty stomach! It is better to eat 1 hour before exercise. The golden rule for the first trimester: perform up to 80% of the load that you coped with before pregnancy. In the second and third trimesters, focus on how you feel, do not overdo it.
Moderate - means 30-40 minutes long, during the load there should be a feeling of warmth and slight shortness of breath. The heart rate may increase (however, during pregnancy the cardiovascular system undergoes changes, so you should not focus on a normal pulse, as in the pre-pregnancy state).
An excellent indicator of the level of physical activity is the “conversation test” - if a pregnant woman can carry on a conversation during physical activity, then such activity is considered adequate.
The main criterion for moderation of physical activity is a subjective assessment of your condition. You can exercise until you feel pleasantly tired, but never until you are exhausted!
If a woman has not done any sports before pregnancy, she should start with minimal loads - for example, walking in the fresh air, at a comfortable pace. This is the simplest and most accessible type of sport. But try not to walk for too long - more than 45-60 minutes. Take a bottle of water with you and wear comfortable clothes."
What else can you try:
It is worth paying attention to training the muscles of the pelvic floor and perineum - to improve elasticity and firmness. The skill of controlling these muscles (straining and relaxing them) is excellent for preventing soft tissue ruptures during childbirth and for faster and better recovery after childbirth.
Aqua aerobics. Any exercise trains muscles, since water is denser than air and you will have to overcome its resistance. Water procedures, in addition, are an excellent prevention of stretch marks, since they perfectly massage and strengthen tissues. You can exercise both in a shallow pool and at depth.
Swimming. Water cools, soothes and makes the body lighter. You will stop feeling its weight for a while and will rest. However, it is better to swim breaststroke or on your back so as not to overstrain your muscles.
Stretching. These exercises will help you relax your muscles and feel more confident, and will also be a good way to manage pain (this skill will come in handy during labor). However, if you are not doing it individually, but in a group, be sure to tell the instructor about your pregnancy, since not all poses are allowed for expectant mothers!
Yoga will help strengthen the spine and develop joints. But avoid inverted poses - they are not suitable for pregnant women!
Exercises on a fitball. Even if you just sit on the ball, you have to maintain balance: the spine works, coordination of movements develops, muscles are strengthened.
Dances for pregnant women. These are adapted movements from Eastern, African, Latin American, Caribbean and other dances of the peoples of the world. They provide a balanced load, lift the mood and help prepare for childbirth.
During pregnancy, you should avoid:
Weight lifting exercises. You should not start strength training if you did not do it before pregnancy. If you did exercise before, you can continue to do it (but reduce the load, pace and weight) and listen carefully to your feelings. If you have difficulty breathing, a feeling of lack of air - you should immediately stop such training!
Exercises to strengthen the back and abdominal muscles.
Exercises with lumbar bends that increase the already existing physiological bend in the lumbar region associated with pregnancy (lordosis) will be accompanied by back pain.
Static loads, as they reduce venous return of blood to the heart and lead to hypotension (blood pressure decreases), which is normally lowered during pregnancy. For example, exercises that require lying on your back for a long time
Exercises that put pressure on the pelvic and abdominal area.
Exercises that require twisting and bending deeply down or stretching forward
Be careful when doing balance exercises (you definitely need support to avoid falling and injuring yourself and your baby)
Sports with a high risk of falling (skiing, snowboarding, horse riding, cycling, etc.)
Scuba diving.
CONTRAINDICATIONS to exercise for pregnant women:
Cardiovascular pathologies such as high blood pressure, changes in stroke volume
Obstructive pulmonary disease
Cervical insufficiency (or isthmic-cervical insufficiency) is the dilation and opening of the cervix, which is why the baby can be born in the 2nd trimester of pregnancy
Threat of premature birth
Multiple pregnancy with risk of premature birth
Bleeding from the genitals
Placenta previa.
Anemia (hemoglobin level less than 70 g/l)
The article was prepared by obstetrician-gynecologist of the Department of Pregnancy Pathology V.S. Detkova, obstetrician-gynecologist K.V. Sokolovskaya.
