Physical activity for expectant mothers is useful - they not only allow you to stay active and vigorous, but also normalize blood pressure, saturate the blood with oxygen and improve blood circulation, both of the whole body and the placenta. In addition, sports activities allow you to keep fit, get rid of back pain, insomnia. Thanks to properly selected workouts, weight is controlled, attractiveness is maintained and the psychological state of the expectant mother improves.
Before starting sports, expectant mothers need to remember a few rules. Firstly, if you have already played sports before pregnancy, then you can safely continue the exercise, but the intensity of the load must be reduced. During pregnancy, you do not need to try to master new sports and exercises, it is better to do the same than before. You can add variety to your workouts by swimming or special gymnastics. If the attending physician has identified contraindications to sports, any stress should be discarded.
Before heading to the gym, check with your doctor about exercise, intensity, and volume. As a rule, in the absence of contraindications, you can go to the gym up to 4 times a week, but you need to make sure that your workouts are regular. Individual workouts without a specific schedule will not only not be beneficial, but will also become stressful for the woman's body and her unborn child.
Do not forget about the right clothes, necessarily made from natural materials that allow air to pass through and prevent the body from overheating. Also, clothes should not hinder movement, and shoes for training should be as comfortable and comfortable as possible.
Giving preference to a sports lifestyle during pregnancy, you need to pay attention to the sports that are prohibited from practicing. As a rule, these are all activities related to blows, jolts, falls, lifting weights, lack of oxygen. Strength training is contraindicated due to the hormone relaxin produced during pregnancy, which softens the ligaments. There is no need to talk about the dangers of extreme sports during pregnancy.
Among the activities that should be given preference, you can name walking, during which muscles are toned and strengthened, including the muscles in the abdominal cavity. Skiing is also useful, but the loads should not be intense and should be agreed with the doctor. Water aerobics and swimming are ideal for pregnant women. The main thing is that there is a minimum amount of bleach in the pool, since it has a negative effect on the body of the mother and the unborn baby. When visiting the pool, you need to forget about jumping into the water, regardless of height. Also, yoga, gymnastics, Pilates and fitball classes are great for expectant mothers, but you need to remember that all classes should be designed specifically for pregnant women. Among dancing classes, you can choose belly dance, it not only helps to keep the figure in shape, but also gives a good mood, which has a positive effect on both the mother and the unborn child.
Pregnancy is not a disease, so there is no need to deprive yourself of pleasure, the main thing is to observe precautions and avoid unnecessary stress.
