When chosen well, physical activity is not only safe during pregnancy, but it can help reduce the risk of some complications and relieve discomfort such as back pain. Of course, every pregnancy is unique which is why it is best to ask your gynecologist on your first visit if exercising during pregnancy has any contraindications in your case. Also keep in mind that certain exercises should be avoided during this specific period of your life. So what is the appropriate sport for a pregnant woman, how to exercise it safely, and what should be avoided?
Can you exercise during pregnancy?
For most pregnant women, organized physical activity is safe and healthy for both the mother and the baby. If the pregnancy is uncomplicated and you are in good health, exercising during pregnancy will not increase the risk of miscarriage, premature birth, low birth weight, etc. Of course, as mentioned earlier, your doctor will have to confirm this and give you the green light.
How much physical activity per week?
Healthy pregnant women need at least 2.5 hours of moderate-intensity aerobic activity each week. This type of training makes you breathe faster and deeper and makes your heart beat faster. However, not all cardio exercises are suitable and you should stick to moderate intensity exercises. This means being active enough to sweat and increase your heart rate without at the same time having difficulty speaking normally. Walking, racing, walking and swimming are great examples of moderate-intensity aerobic activities to do during pregnancy.
You should also know that you should not do 2.5 hours of physical exercise at once. In the best case, spread it out throughout the week to create an exercise program specifically for pregnant women. For example, do about 30 minutes of exercise every day and if that sounds like a lot, divide the 30 minutes into 3 sessions of 10 minutes each.
Benefits of exercising during pregnancy
Many pregnant women ask themselves: “I’ve never exercised, so why should I now?” Or “Is it OK to start a pregnant sport that you haven’t done before?” The answer is yes, it is good for you and the baby, because its benefits are multiple. For example, moderate physical activity during pregnancy can:
- Gives you extra energy during the day
- Strengthening the heart, lungs and blood vessels
- Maintaining pregnancy weight gain within healthy ranges
- Relieves some common pregnancy annoyances, such as constipation, back pain, and swollen ankles and feet.
- Manage daily stress and improve sleep
- Reducing the possibility of a cesarean delivery
- Reducing the risk of some pregnancy-related complications, such as gestational diabetes and pre-eclampsia.
- préparer votre corps pour l’accouchement et optimiser votre endurance (le sport enceinte comme le yoga prénatal et le Pilates vous aident à contrôler votre respiration, prônent la méditation et d’autres méthodes apaisantes pourês la paisantes ques la paisantes ques béuventures ques Birth).
What is a pregnant sport?
If you were healthy and exercised before pregnancy, you can usually continue your activities (with some exceptions) during the first months of pregnancy after consulting your doctor. For example, if you enjoy jogging or playing tennis, don’t stop exercising just because you’re carrying a baby. Of course, as your belly grows, you will need to modify some activities or ease your workouts.
On the other hand, if you want to start practicing pregnant for the first time, start with a small budget. For example, start with 5 minutes of physical activity per day and work up to 30 minutes. To start exercising during pregnancy “from scratch”, ask your gynecologist for advice and provided they allow you, choose something that makes you happy, such as:
- The Brisk walking To strengthen the muscles without straining the joints
- The swimming and the water exercises To build muscle, improve your posture, and forget about back pain
- The stationary bike Less risky during pregnancy than regular cycling, because the probability of falling is much lower, even when the abdomen becomes large
- The yoga (prenatal) and the pilates Perfect for relaxation and improving flexibility. Let your coach know that you are pregnant so he can tell you what to avoid (eg lying on your stomach or on your back after the first trimester).
- me’Low-impact exerciseThe danceThe Gymnastics without a jump It is pleasant and beneficial to the body and soul. When practicing such a sport during pregnancy, you should always put at least one foot on the ground.
Activities to avoid during pregnancy
- Any activity with a lot of sudden or bouncy movements that can cause tripping and falling, such as horseback riding, downhill skiing, mountain biking, gymnastics, or skiing.
- Sports where you can get a blow to your stomach, such as ice hockey, boxing, rugby, soccer, or basketball, among others.
- Any exercise that requires you to lie on your back after the first trimester, such as a sit-up exercise. In this position, your uterus puts pressure on a large vein that returns blood to your heart. Lying on your back can lower blood pressure and reduce blood flow to the baby.
- Activities that can make you hit the water too hard, such as water skiing, surfing, or diving.
- Dangerous sports, skydiving, diving, high-altitude physical activities (above 1800m) etc.
- Bikram yoga or any other activity that can raise the body temperature too much.
Source used: www.marchofdimes.org