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Sports and pregnancy

26.11.2024

The time of expecting a baby is a special and very important period in a woman's life. The expectant mother cares not only about her health, but also about the well-being of her baby. More and more young girls in recent years have been doing sports in everyday life and at the stage of pregnancy planning. What should a woman do when she is already pregnant? Stop doing fitness classes or somehow combine them with her new position? After all, women in an "interesting position" have to monitor their figure, health and weight gain even more carefully than before pregnancy.

For pregnant women, sports are very useful and very important. They help the body to better adapt to pregnancy, keep weight under control, and maintain flexibility. Regular physical activity also strengthens the back - and it is very difficult for it during pregnancy, and improves digestion. Sports are also good for mental health - after it, the mood improves, you feel a surge of strength and energy.

In the first trimester of pregnancy, fitness helps to combat mild toxicosis, pain in the lumbar region, arising from the pressure of the growing uterus, helps to normalize bowel function. During this period, all the baby's organs and systems are laid down and its connection with the mother's body is still weak, so it is recommended to refrain from sharp bends and arching of the body, sharp rises of the body from a lying position, lifting straight legs. Since during this period the body's tissues' need for oxygen increases, and the expectant mother is often bothered by toxicosis or increased sensitivity to odors, it is best to pay more attention to quiet walks or skiing during this period and not to visit stuffy gyms with their special aromas.

The second trimester of pregnancy is considered the most favorable for physical exercise . In the second trimester of pregnancy, the placenta and the "mother-fetus" blood circulation are actively formed, the pressure of the uterus on the vessels increases, which leads to edema and varicose veins. Placenta hormones are included in the metabolism, which enhance the growth of the uterus and mammary glands, an increase in the abdomen leads to a change in posture, and flattening of the foot is possible. Sports in the second trimester of pregnancy help maintain flexibility and mobility of the joints, and also prevent varicose veins and edema. In the second trimester, it is recommended to do gymnastics for pregnant women, Pilates and especially swimming. Swimming, like no other sport, helps to "unload" the spine and for some time feel your body as it was before pregnancy.

In the third trimester , the uterus enlarges, the load on the heart increases, diaphragmatic breathing is difficult, venous outflow from the legs and pelvis worsens, and the load on the spine and arch of the foot increases. Exercises during this period are aimed at improving blood circulation in all organs and systems. The overall load should be reduced. Relaxation exercises are of great importance. Swimming is also of significant benefit during this period.

What kinds of sports are recommended for pregnant women? Every pregnant woman is an individual, so the first thing to do is to consult with your doctor about doing sports and get his permission. For healthy pregnant women, moderate-intensity exercises with aerobic and strength exercises lasting 30-40 minutes, 2-3 times a week are suitable.

What is worth trying?

• walking - one of the simplest, accessible to every woman, but very effective physical exercises, allowed to absolutely all pregnant women, regardless of their training and well-being - is walking. Such exercises tone the muscles of the legs, buttocks and back, prevent the occurrence of varicose veins and hemorrhoids, fight venous congestion in the pelvis. Regular walks improve the uteroplacental blood flow, as a result of which the fetus receives more oxygen and nutrients;
• 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 exercises in water train 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 - swimming is probably the best sport for pregnant women. Swimming has a very beneficial effect on both mother and baby. Exercises in water relieve the spine, strengthen the back and chest muscles, massage the tissues, improve blood circulation in the organs and tissues, and eliminate swelling and flatulence. In addition, swimming eliminates the possibility of overheating, dehydration and injury to a woman, as well as excessive stress on the joints. Swimming is a great way to keep your body in good shape and a great opportunity to get it in order after the baby is born. Water is an excellent shock absorber, allowing you to optimally distribute the load on the body with any kind of movement. You can simply float, walk in the water, swim, do aqua aerobics for pregnant women. Fitness centers have special aqua aerobics programs for expectant mothers under the guidance of instructors. The only things you need to remember when going to the pool are that your swimsuit should be well-sized, not squeeze your stomach, you should definitely take a bottle of clean drinking water with you to replenish fluids after the lesson, and assess the cleanliness of the pool where your swimming lessons are held;
• 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 is also a great option for physical exercise during pregnancy. Almost all of its varieties are suitable for this, but it is still better, especially for beginners, to do yoga specially adapted for pregnant women, under the guidance of an experienced instructor. This type of yoga will not harm either the mother or the baby, it does not have inverted poses and exercises that must be performed lying on the back. Another argument in favor of yoga is that when doing exercises, a lot of time is devoted to breathing and relaxation. This has a very beneficial effect on the development of the baby (correct breathing improves blood circulation and the baby receives more oxygen), and also prepares the mother for childbirth;
• Gymnastics for pregnant women. There are several options for specially designed gymnastics for pregnant women. It is designed taking into account all the physiology and needs of pregnant women. The exercises in these complexes are aimed at strengthening the cardiovascular and respiratory systems, the muscles that participate in the birth process - to strengthen the abdominal press and pelvic floor. Gymnastics for pregnant women has a positive effect on maintaining posture and strengthening the spine. You can do gymnastics for pregnant women at home on your own, having learned the basic exercises from special magazines or from the Internet. Many fitness clubs create special groups for expectant mothers. In the group, pregnant women do physical exercises under the guidance of experienced instructors who will show the necessary exercises, point out possible mistakes, and in addition, while exercising in a group, women can communicate with other expectant mothers. In fitness clubs, classes for pregnant women are also held using inflatable sports balls - fitballs. Exercises on a fitball are also aimed at strengthening the back muscles, preparing the muscles and ligaments directly or indirectly involved in the birth process, improving the blood supply to organs and tissues;
• dances for pregnant women. The Dancing for Birth technique was specially developed by midwives. 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. You can give birth while dancing, too!

It is important to start training NOT hungry. A great snack 30 minutes before the start of the session is fruit - an apple, banana or berries. Carbohydrates will give you strength and the training will be easy and productive. In addition, during pregnancy, thermoregulation changes, which means that overheating and dehydration develop much faster. Therefore, during training, it is necessary to drink enough water and exercise in a well-ventilated and air-conditioned room.

It is important to remember that there are also some contraindications:

• 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 level, pace and weight) and listen carefully to your feelings. If you experience 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, which increase the already existing physiological bend in the lumbar region associated with pregnancy (lordosis), and 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;
• approach balance exercises with caution (support is essential so as not to fall and injure yourself and the baby);
• sports with a high risk of falling (skiing, snowboarding, horse riding, cycling, etc.);
• scuba diving.

If you were not very friendly with sports before pregnancy, then you should start training smoothly, slowly increasing the load, preferably under the supervision of a trained instructor. At the start, the loads should be low intensity, 20 minutes, 2-3 times a week.

How can a beginner get into the sport and not give up on it?

• find yourself company – husband/girlfriend/group activities, special groups for pregnant women are especially good;
• beautiful sportswear - a beautiful T-shirt will give you confidence, and new comfortable sneakers will not only serve as an important attribute of sports, but will also be useful for comfortable walks;
• find a sport that suits your interests;
• motivation – for some, sport is a hobby, for others, it’s a way to relieve stress, for others, it’s a conscious attitude towards their health and the health of their future baby, for others, it’s all of the above;
• Scheduled time – schedule your exercise routine like your work schedule and be self-disciplined.

When should you be wary and reconsider the intensity, regularity and pace of your workouts?

• deterioration of general condition after exercise;
• if the feeling of fatigue persists the next day after exercise;
• if there is any pain while doing the exercise.

In what cases should you see a doctor:

• bloody discharge from the genital tract;
• headache;
• severe shortness of breath;
• cramping pain in the lower abdomen or lumbar region;
• profuse watery discharge from the genital tract (suspected leakage of amniotic fluid);
• chest pain;
• cramps in the calf muscles;
• the appearance of edema.

When are exercise CONTRAINDICATED for pregnant women?

• pathologies of the cardiovascular system, such as high blood pressure, changes in stroke volume of the heart;
• obstructive pulmonary disease;
• cervical insufficiency (or isthmic-cervical insufficiency) - dilation and opening of the cervix, due to which 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;
• preeclampsia is a complication characterized by high blood pressure, protein in the urine, and swelling;
• severe anemia (hemoglobin level less than 70 g/l).

The article was prepared by the obstetrician-gynecologist of the obstetric observation department Veremeeva O.P., obstetrician-gynecologist Kovaleva E.S.