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In the era of “baby boom”, future mothers are often inundated with a large amount of contradictory advice. Playing sports and exercising during pregnancy is sometimes controversial. It is worth knowing what sports and exercises you can do during pregnancy, and what are the absolute contraindications to physical activity during pregnancy.
Exercises in a properly running pregnancy
We often encounter extreme attitudes – some mothers take care of themselves and their future baby so much that they are afraid of any situation that may put the pregnancy at risk, others, in turn, present the view that pregnancy is not a disease and often practice various sports during pregnancy.
In the case of a properly developing, non-threatened pregnancy, an active woman will go through all the stages better and endure childbirth more gently. Physical activity is highly recommended and desirable. However, only such exercises should be performed and only sports that do not endanger the life and health of the mother and her baby should be practiced. You have to realize at this point that the body of a pregnant woman is subject to a number of changes. It is not only hormonal changes and belly growth. Pregnancy affects all organs and systems in a woman’s body. On the other hand, physical and respiratory efficiency in pregnant women does not deteriorate in the case of a properly developing pregnancy compared to the state it was before the pregnancy, and in some stages of pregnancy it may even increase.
Pregnant women, due to the dynamic changes taking place in their bodies, are characterized by faster metabolism and high adaptability of the whole organism. However, pregnancy is also a period in which it is easy to gain unnecessary kilograms, and the body of some women may become fatigued faster – each of them goes through this period differently. All the more, it is worth taking care of the appropriate level of physical activity, which will support the woman’s body at this time and may have a positive effect on better endurance of childbirth. Exercise will also help relieve stress and anxiety, reduce constipation, and relieve low back pain.
What exercises and sports are safe in pregnancy?
First of all, before starting any exercises, each woman should consult her doctor in charge of the pregnancy whether there is any contraindications to physical activity. If not – first of all, it is worth doing exercises designed specifically for pregnant women. A set of exercises supporting the woman’s body can be easily found on websites devoted to the topic of pregnancy and motherhood.
Many fitness facilities also offer special training blocks for pregnant women. Exercises intended for pregnant women they are also usually offered at birthing school. However, exercising 1-2 times a week outside the home is definitely not enough. Gymnastics should be done regularly every day.
If a woman practiced any sport before pregnancy, she should always consult a doctor asking if she can continue training. Running is a popular sport advised against for pregnant women. Only women who previously practiced sports can continue jogging with the consent of the doctor.
Activities recommended for pregnant women and recognized as safe are hiking, stationary cycling and swimming. Swimming and water gymnastics are highly recommended sports, but be careful with swimming if your pregnant woman has a tendency to catch intimate infections and cystitis. In addition, the intensity of any exercise will depend on the stage of pregnancy – it may be highest in the first trimester and lowest in the third trimester.
Contraindications to physical activity during pregnancy and sports not considered safe
Endangered pregnancy is an absolute contraindication to physical activity during pregnancy. Pressure spikes, bleeding and premature contractions can also limit activity. Besides, a lot depends on the individual course of pregnancy and individual circumstances. Women who were inactive before pregnancy will also tire quickly during pregnancy and exercise worse.
Each time before undertaking any training, consult a doctor.
Sports strictly contraindicated during pregnancy are disciplines that may expose the woman’s body and the fetus to injuries. It is forbidden to practice any martial arts, engage in motor sports, climbing, horseback riding, skiing, surfing or sailing due to the risk of impacts, falls and accidents. It is also not recommended to play tennis, golf or squash.