Can you exercise pregnant

3 Myths About Exercise and Pregnancy

3 Myths About Exercise and Pregnancy | Johns Hopkins Medicine

As a woman, pregnancy represents one of the greatest physical changes you will ever experience. To support these physical changes and your growing baby, eating healthy is key, but so is staying physically active. But what’s the safest way to exercise during pregnancy ?

A Johns Hopkins maternal-fetal medicine specialist helps debunk common myths about exercise and pregnancy.

Myth #1: If you don’t usually exercise, you shouldn’t start during pregnancy.

This myth has proliferated for many years, but pregnancy is actually an ideal time to start an exercise program — even if you’ve never really exercised before. Public health guidelines for pregnant women recommend moderate exercise or activity for approximately 150 minutes per week (or 30 minutes per day, five days a week). The following are ideal exercises during pregnancy:

Walking: Walking at a moderate pace can be a great, easy way to fulfill the recommended guidelines. If you’re walking, you should be able to walk and talk at the same time. If you can’t, you should slow down.
Gym activities: Working out on the elliptical or doing water exercises in the pool are healthy and safe ways to stay active.
Pilates or yoga: Pilates and yoga can be mentally and physically beneficial. However, hot yoga is not recommended because you should always stay cool and hydrated while pregnant.

The most important thing while performing these exercises is to keep it at a moderate level. Don’t push yourself to the point of exhaustion.

You should be especially careful with exercises that could cause you to lose your balance, since having a fall during pregnancy can be very serious. Riding a bicycle, for example, might not be the safest form of exercise during pregnancy due to the increased fall risk. What’s most important is to find something you enjoy while staying safe. Talk to your doctor to see what works with your personal history.

Myth #2: Athletes can continue vigorous exercise throughout pregnancy without cause for concern.

If you’re a high-performance athlete, you can usually maintain your exercise regimen during pregnancy as long as your pregnancy is uncomplicated. However, you should talk with your health care provider and be more mindful of how you feel while exercising during pregnancy.

Women who are highly athletic may have developed the ability to push through fatigue or cramping. It is important, though, not to push yourself beyond a ‘safe’ threshold, which could affect the fetus. Your physician can provide you with additional guidance to find the right balance.

Myth #3: The only value of exercise during pregnancy is to help you lose weight more easily after your baby is born.

Exercise is a huge component of postpartum weight loss. But the true value of exercise during and after pregnancy is the other incredible health benefits. Your metabolic function is dramatically improved by exercise, and your risk of developing cardiometabolic disease decreases. Even if you don’t see immediate weight loss after pregnancy, you should always continue to exercise because your body is benefiting internally.

According to the U.S. Department of Health and Human Services , regular physical activity is one of the most important things you can do for your health. And that’s just as true during pregnancy.

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The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth.

Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable.

Exercise is not dangerous for your baby. There is some evidence that active women are less likely to experience problems in later pregnancy and labour.

Exercise tips for pregnancy

Do not exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team.

As a general rule, you should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you're probably exercising too strenuously.

If you were not active before you got pregnant, do not suddenly take up strenuous exercise. If you start an aerobic exercise programme (such as running, swimming, cycling or aerobics classes), tell the instructor that you're pregnant and begin with no more than 15 minutes of continuous exercise, 3 times a week. Increase this gradually to daily 30-minute sessions.

Remember that exercise does not have to be strenuous to be beneficial.

Exercise tips when you're pregnant:

always warm up before exercising, and cool down afterwards
try to keep active on a daily basis – 30 minutes of walking each day can be enough, but if you cannot manage that, any amount is better than nothing
avoid any strenuous exercise in hot weather
drink plenty of water and other fluids
if you go to exercise classes, make sure your teacher is properly qualified and knows that you're pregnant, as well as how many weeks pregnant you are
you might like to try swimming because the water will support your increased weight. Some local swimming pools provide aqua-natal classes with qualified instructors. Find your local swimming pool
exercises that have a risk of falling, such as horse riding, downhill skiing, ice hockey, gymnastics and cycling, should only be done with caution. Falls carry a risk of damage to your baby

Exercises to avoid in pregnancy

do not lie flat on your back for long periods, particularly after 16 weeks, because the weight of your bump presses on the main blood vessel bringing blood back to your heart and this can make you feel faint
do not take part in contact sports where there's a risk of being hit, such as kickboxing, judo or squash
do not go scuba diving, because the baby has no protection against decompression sickness and gas embolism (gas bubbles in the bloodstream)
do not exercise at heights over 2,500m above sea level – this is because you and your baby are at risk of altitude sickness

Exercises for a fitter pregnancy

If you are pregnant, try to fit the exercises listed in this section into your daily routine. These types of exercise will strengthen your muscles to help you carry the extra weight of pregnancy. They'll also make your joints stronger, improve circulation, ease backache, and generally help you feel well.

Stomach-strengthening exercises

As your baby gets bigger, you may find that the hollow in your lower back increases and this can give you backache. These exercises strengthen stomach (abdominal) muscles and may ease backache, which can be a problem in pregnancy:

start in a box position (on all 4s) with knees under hips, hands under shoulders, with fingers facing forward and abdominals lifted to keep your back straight
pull in your stomach muscles and raise your back up towards the ceiling, curling your trunk and allowing your head to relax gently forward. Do not let your elbows lock
hold for a few seconds then slowly return to the box position
take care not to hollow your back: it should always return to a straight/neutral position
do this slowly and rhythmically 10 times, making your muscles work hard and moving your back carefully
only move your back as far as you can comfortably

Pelvic tilt exercises

stand with your shoulders and bottom against a wall
keep your knees soft
pull your tummy button towards your spine, so that your back flattens against the wall: hold for 4 seconds then release
repeat up to 10 times

Pelvic floor exercises

Pelvic floor exercises help to strengthen the muscles of the pelvic floor, which come under great strain in pregnancy and childbirth. The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone (spine).

If your pelvic floor muscles are weak, you may find that you leak urine when you cough, sneeze or strain. This is quite common, and there is no reason to feel embarrassed. It's known as stress incontinence and it can continue after pregnancy.

You can strengthen these muscles by doing pelvic floor exercises. This helps to reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you're young and not suffering from stress incontinence now.

How to do pelvic floor exercises:

close up your bottom, as if you're trying to stop yourself going to the toilet
at the same time, draw in your vagina as if you're gripping a tampon, and your urethra as if to stop the flow of urine
at first, do this exercise quickly, tightening and releasing the muscles immediately
then do it slowly, holding the contractions for as long as you can before you relax: try to count to 10
try to do 3 sets of 8 squeezes every day: to help you remember, you could do a set at each meal

As well as these exercises, practice tightening the pelvic floor muscles before and during coughing and sneezing.

Find out more about incontinence.

Find out more about keeping fit and healthy after you've had your baby.

How and when should I do pelvic floor exercises?

In this video, a midwife explains how to do pelvic floor exercises and when you can practise them.

Media last reviewed: 25 January 2023
Media review due: 25 January 2026

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Video: What can I do during pregnancy to make birth easier?

In this video, a midwife describes things women can do during pregnancy to help make giving birth easier.

Media last reviewed: 3 February 2023
Media review due: 3 February 2026

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Sports during pregnancy

Physical activity is invaluable for the formation and maintenance of human health, because it directly affects the development and functioning of the heart and blood vessels, lungs and musculoskeletal system, nervous system, helps reduce stress and improve mood and sleep . And now more about this - in the figures, the conclusions of scientists and the comments of the doctor of the 1st category, obstetrician-gynecologist Zoya Gennadievna Vylegzhanina.

A large 2016 meta-study on physical activity among mothers-to-be found that regular, moderate physical activity during pregnancy is good for the health of both the woman and the baby, and has a long-term effect already in the postpartum period (1).

Overall, exercise reduces the risk of chronic disease in both mother and child. Physically active expectant mothers improve their cardiovascular system, they are less likely to gain weight after pregnancy, more likely to experience easy and relatively quick childbirth, recover faster and generally feel better. This is evidenced by a study conducted at the Case University of the Western Reserve Region (Cleveland, Ohio, USA) (2).

Babies of physically active mothers develop faster than their peers and grow more stress-resistant. Researchers note that women who engage in light exercise during pregnancy are more likely to have children with normal height and weight (3,4). The results are published in Clin Med Insights Womens Health.

Also, the physical activity of the mother affects the variability of heart rate in the child. This indicator reflects changes in heart rate and indicates the maturity of the autonomic nervous system of the heart. The result is preserved even after birth. This is evidenced by a study by Kansas scientists published in Early Human Development (5). In addition, these children did not show signs of CVD in adulthood (according to the results of a 20-year study published in Medicine & Science in Sports & Exercise (6).

Finally, babies whose mothers were engaged in physical education were ahead of their peers in psychomotor and speech development already at the age of 8-12 months. Studies have shown a good level of development in such children of neuromotor (7), cognitive function (8) and intelligence quotient (9). Brazelton scale (for behavioral assessment of newborns) and Bailey scale (for assessment of early development of infants) were used for measurement.

What can a future mother do?

Physical activity should bring joy and pleasure, and the feeling of tiredness should be pleasant and comfortable. During classes, the brain should rest, and the consciousness should become bright and transparent.

Exercise during pregnancy should be moderate and regular.

" Regular - means at least 2 times a week, lasting 30-45 minutes. Optimal - 20-30 minutes a day. For those who were actively involved in sports before pregnancy, classes can be continued. However, it is important to remember that Exercising for more than 45 minutes can lead to hypoglycemia (low sugar levels) in pregnant women so don't exercise on an empty stomach! and the third trimester - be guided by your well-being, do not overdo it. 0003

Moderate means that it lasts 30-40 minutes, during exercise there should be a feeling of warmth and easy shortness of breath. The heart rate may increase (however, during pregnancy, the cardiovascular system undergoes changes, so it is not worth focusing on a normal pulse, as in the pre-pregnancy state).

An excellent indicator of the level of physical activity is the "talking test" - if during physical activity a pregnant woman can carry on a conversation, then such an activity is considered adequate.
The main criterion for the moderation of physical activity is a subjective assessment of one's condition. You can practice until you are pleasantly tired, but by no means until you are exhausted!

If a woman did not do any sports before pregnancy, you need to start with a minimum load - for example, walking in the fresh air, at a comfortable pace. This is the easiest and most accessible 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" (obstetrician-gynecologist Z.G. Vylegzhanina).

Other things to try:

It is worth paying attention to the training of the muscles of the pelvic floor and perineum - to improve elasticity and firmness. The ability to control these muscles (strain and relax them) is great for preventing soft tissue ruptures during childbirth and faster and better recovery after childbirth.
Water 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, as they perfectly massage and strengthen tissues. You can practice both in a shallow pool and at depth.
Swimming . Water cools, soothes and makes the body lighter. You will temporarily stop feeling its weight and rest. However, it is better to swim with a breaststroke or on your back, so as not to overstrain the 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 in childbirth). However, if you are not practicing individually, but in a group, be sure to inform the instructor about pregnancy, as not all poses are allowed for expectant mothers!
Yoga will help strengthen the spine and develop the joints. But give up inverted poses - they are not suitable for pregnant women!
Fitball exercises . Even if you just sit on the ball, you have to keep your balance: the spine works, coordination of movements develops, muscles become stronger.
Dances for pregnant women . The Dancing for Birth technique was specially developed by midwives. These are adapted movements from oriental, African, Latin American, Caribbean and other dances of the peoples of the world. They give a balanced load, cheer up and help prepare for childbirth. You can also give birth in dance! (CTA has a certified specialist in this method - obstetrician Alla Yevtushenko).

In addition, thermoregulation changes during pregnancy, 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.

If you are having trouble, adjust the exercise. You don't need to torture yourself! If in the process you feel something unusual, stop the exercise very slowly, walk around and breathe for a few minutes. If symptoms persist, see a doctor.

What physical activity should be avoided during pregnancy:

Weight lifting exercises. Power loads should not be started if you did not perform them before pregnancy. If the training was earlier, then it is possible to continue exercising (but reduce the level of load, pace and weight) and carefully listen to your feelings. If there is difficulty breathing, a feeling of lack of air - you need to immediately stop such training!
Exercises to strengthen the muscles of the back and abdominal muscles
Exercises with deflections in the lumbar region, which increase the physiological deflection in the lumbar region associated with pregnancy (lordosis), which has already appeared, and will be accompanied by back pain
Static loads, since they reduce the venous return of blood to the heart and lead to hypotension (lowered blood pressure), which is normal and so low during pregnancy. For example, exercises where you need to lie on your back for a long time
Pelvic and Abdominal Pressure Exercises
Exercises in which you need to twist and bend deeply down or stretch forward
Be careful with balance exercises (be sure to support yourself so as not to fall and injure yourself and the baby)
Contact sports (team ball games, rowing, hockey, etc.)
Sports with a high risk of falling (skiing, snowboarding, riding, cycling, etc.)
Scuba diving

When you need to be alert and reconsider the intensity, regularity and pace of training:

pain in the lumbar region
deterioration in general condition after classes
if the feeling of fatigue persists the next day after exercise
if there is at least some pain during the exercise

When you need to see a doctor ASAP:

spotting from the genital tract
headache
pronounced shortness of breath
cramping pains in the lower abdomen or lumbar region
copious watery discharge from the genital tract (suspicion of amniotic fluid leakage)
chest pain
cramps in the calf muscles
appearance of edema

When exercise is CONTRAINDICATED for pregnant women:

Pathologies of the cardiovascular system, such as high blood pressure, changes in cardiac output
Obstructive pulmonary disease
Cervical incompetence (or isthmic-cervical insufficiency) - expansion and opening of the cervix, due to which the baby can be born in the 2nd trimester of pregnancy
Risk of preterm birth
Multiple pregnancy at risk of preterm birth
Bleeding from the genitals
Placenta previa
Rupture of membranes
Pre-eclampsia is a complication characterized by high blood pressure, protein in the urine and edema
Severe anemia (hemoglobin level less than 70 g/l)

Refs:

Clin Med Insights Womens Health. 2016; 9:37–42. Published online 2016 Oct 17. doi: 10.4137/CMWH.S34670
Clin Sports Med. 2000 Apr;19(2):273-86. Clapp JF 3rd. DOI: 10.1016/s0278-5919(05)70203-9
Clapp JF, III, Kim H, Burciu B, Lopez B. Beginning regular exercise in early pregnancy: effect on fetoplacental growth. Am J Obstet Gynecol. 2000;183(6):1484–1488. DOI: 10.1067/mob.2000.107096
Clapp JF, III, Kim H, Burciu B, Schmidt S, Petry K, Lopez B. Continuing regular exercise during pregnancy: effect of exercise volume on fetoplacental growth. Am J Obstet Gynecol. 2002;186(1):142–147. DOI: 10.1067/mob.2002.119109
Early Hum Dev. 2010 Apr;86(4):213-7. May LE doi: 10.1016/j.earlhumdev.2010.03.002. Epub 2010 Mar 30.
Med Sci Sports Exerc. 2006 May;38(5):989-1006. 10.1249/01.mss.0000218147.51025.8a
Clapp JF, III, Lopez B, Harcar-Sevcik R. Neonatal behavioral profile of the offspring of women who continued to exercise regularly throughout pregnancy. Am J Obstet Gynecol. 1999;180(1pt 1):91–94. 10.1016/s0002-9378(99)70155-9
LeMoyne EL, Curnier D, St-Jacques S, Ellemberg D. The effects of exercise during pregnancy on the newborn’s brain: study protocol for a randomized controlled trial. trials. 2012;13:68. doi: 10.1186/1745-6215-13-68
Domingues MR, Matijasevich A, Barros AJ, Santos IS, Horta BL, Hallal PC. Physical activity during pregnancy and offspring neurodevelopment and IQ in the first 4 years of life. PLOS One. 2014;9(10):e110050. doi:10.1371/journal.pone.0110050

Sports during pregnancy - how to do it

Is it possible to play sports during pregnancy
Contraindications for sports during pregnancy
What kind of sports can be done during pregnancy
What to pay attention to when playing sports

Waiting for 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 are involved in sports in everyday life and at the stage of pregnancy planning. What should a woman do when she is already pregnant? Stop fitness classes or somehow combine them with a new position? After all, women in an “interesting position” have to monitor their figure, health and weight gain even more carefully than before pregnancy.

Is it possible to play sports during pregnancy

Everyone knows that sports have a positive effect on the physical and emotional state of a person. Are there benefits of exercising during pregnancy? Of course yes. A sedentary lifestyle contributes to weight gain, edema, and high blood pressure. It has long been no secret that sports exercises normalize the functioning of the respiratory and cardiovascular systems, strengthen the muscles that are involved in the birth act, have a beneficial effect on the psycho-emotional status, normalize sleep and improve appetite. Regular exercise reduces the percentage of pregnancy complications, contributes to the normal course of childbirth, and reduces the risk of perineal tears. Playing sports during pregnancy improves blood circulation and metabolism in the internal organs, which has a positive effect on the growth and development of the fetus, and prevents the appearance of edema. There is also scientific evidence that the children of women who exercise during pregnancy are less prone to various diseases, infections and stress. In addition, a woman who went in for sports during pregnancy recovers faster in the postpartum period, and the risk of developing postpartum complications is significantly reduced.

In any case, before starting to exercise during pregnancy, it is imperative to consult an obstetrician-gynecologist who is watching a woman.

Contraindications for sports during pregnancy

There are conditions and diseases in which sports are strictly contraindicated:

placenta previa - a condition when the placenta is located low in the uterus and blocks the exit from it (the so-called internal os). These conditions are dangerous due to the sudden onset of heavy bleeding, and any physical activity can provoke it.
diseases of the liver, kidneys, cardiovascular system. Additional physical activity during pregnancy in the form of fitness classes can aggravate the course of these diseases.
uterine bleeding. Naturally, with bleeding, fitness is contraindicated, because physical exercises can lead to increased bleeding.
uterine hypertonicity, threatened miscarriage. Sports can also aggravate the situation and lead to miscarriage.
polyhydramnios - excessive accumulation of amniotic fluid. Sports in this case can lead to premature birth or rupture of the fetal bladder and premature rupture of amniotic fluid.
inflammatory and purulent processes, since sports will contribute to the spread of the inflammatory process.
preeclampsia is a severe complication of the second half of pregnancy, in which blood pressure rises, protein in the urine and edema appear. Sports in this case can provoke a formidable complication of pregnancy - eclampsia - the appearance of seizures.
severe anemia - a significant decrease in hemoglobin levels is usually accompanied by a lack of oxygen to organs and tissues, and exercise can further aggravate the state of oxygen deficiency.
diseases of the blood system, in particular with a tendency to thrombosis (the formation of blood clots that clog blood vessels) or bleeding. In these cases, the course of the disease may worsen against the background of physical exertion during pregnancy.

In addition, it must be remembered that even a healthy woman with a physiological course of pregnancy can not practice all sports. In some cases, the reason for the ban is a high degree of injury in certain sports. This group includes horse riding, boxing, karate, all kinds of wrestling, ski jumping, parachuting, skiing, skateboarding, roller skating, snowboarding. Prohibited activities include motorcycling, scooters, snow scooters and jet skis. In addition to the high risk of injury, the running engine of these vehicles causes intense vibration, which adversely affects the pelvic organs and can lead to abortion. Cycling, exercise bikes and water bikes have the property of increasing blood flow to the uterus, as a result of which the tone may increase, which leads to the threat of termination of pregnancy. Jumping into the water and diving are also prohibited. Both sports are associated with a significant change in pressure, which is highly undesirable for a woman expecting a baby, as it can lead to impaired blood supply to the fetus. You can also not engage in sports where you need to hold your breath, such as bodyflex.

The taboo is also imposed on power sports, lifting weights over 5 kilograms, respectively, on all power simulators, step, dance aerobics, sprinting, long-distance running, any exercises related to stretching the abdominal muscles.

What sports can be done during pregnancy

What activities are allowed for pregnant women:

First of all, when starting to play sports during pregnancy, it is necessary to take into account the level of physical fitness before conception . If a woman has been regularly involved in sports for many years, has received intense exercise, naturally and during pregnancy, in the absence of contraindications, she can afford more intense exercise, although with the presence of a certain control. So, in particular, the pulse rate 5 minutes after the completion of the exercise should not exceed 100 beats per minute, and blood pressure should normalize on its own after the same period of time. During training, you should try to limit the time of intensive physical work to 15 minutes (under intensive work is understood as such, during which the heart rate exceeds 150 beats per minute). It is better to increase the time allotted for warm-up and warm-up. The training time itself should ideally not exceed 1.5 hours.

Women who do not engage in intensive fitness before pregnancy should carefully approach the start of exercise during pregnancy, start small and gradually, within reasonable limits, increase the load.

Hiking

One of the simplest, accessible to every woman, but very effective physical activity, allowed to absolutely all pregnant women, regardless of their preparation and well-being, is walking. Such exercises tone the muscles of the legs, buttocks and back, prevent the appearance of varicose veins and hemorrhoids, fight venous congestion in the pelvis. Regular walks improve uteroplacental blood flow, as a result of which the fetus receives more oxygen and nutrients.

Cross-country skiing

Cross-country skiing can be done regularly in winter as this sport is considered safe. After 24-25 weeks, a supportive maternity bandage must be worn while hiking or skiing.

Walking up stairs

Walking up stairs is also useful for pregnant women. The main condition is not to rush, breathe evenly and calmly.

Swimming

Swimming is perhaps the best sport for pregnant women. Swimming is very beneficial for both mother and baby. Exercises in water unload the spine, strengthen the muscles of the back and chest, massage tissues, improve blood circulation in organs and tissues, swelling and flatulence disappear. In addition, swimming eliminates the possibility of overheating, dehydration and trauma to the 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 during any type of movement. You can just stay on the water, walk in the water, swim, do water aerobics for pregnant women. In fitness centers, there are special water aerobics programs for expectant mothers under the guidance of instructors. The only points that you need to remember when going to the pool are that the swimsuit must be well-sized, not squeeze the stomach, you must definitely take a bottle of clean drinking water with you to replenish the liquid after class, and evaluate the cleanliness of the pool in which classes are held swimming.

Yoga

Yoga is also an excellent exercise option during pregnancy. Almost all of its varieties are suitable for this, but it is still better, especially for beginners, to practice yoga specially adapted for pregnant women, under the guidance of an experienced instructor. Such yoga will not harm either mother or baby, it does not have inverted poses and exercises that must be performed while lying on your back. Another argument in favor of yoga is that during the exercises a lot of time is devoted to breathing and relaxation. This has a very beneficial effect on the development of the baby (proper breathing improves blood circulation and he receives more oxygen), and also prepares the mother for childbirth.

Pregnancy exercises

There are several options for specially designed pregnancy exercises. It is thought out taking into account all the physiologies and needs of pregnant women. Exercises in these complexes are aimed at strengthening the cardiovascular and respiratory systems, the muscles that are involved in the process of childbirth - at strengthening the abdominals 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, picking up the main 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 working in a group, women can communicate with other expectant mothers. In fitness clubs, classes for pregnant women are also carried out using inflatable sports balls - fitballs. Fitball exercises are also aimed at strengthening the back muscles, preparing the muscles and ligaments that are directly or indirectly involved in the process of childbirth, and improving the blood supply to organs and tissues.

Pilates

Pilates is encouraged during pregnancy. It helps not only to strengthen the muscles actively involved in childbirth, in particular the muscles of the pelvic floor, but also to master the skills of proper breathing and relaxation. These skills will come in handy during childbirth to reduce pain during contractions.

In the first trimester of pregnancy fitness helps to fight mild toxicosis, pain in the lumbar region that occurs with the pressure of the growing uterus, helps to normalize bowel function. During this period, all organs and systems of the baby are laid down and its connection with the mother's body is still weak; Since during this period the need for oxygen in the body tissues increases, and the expectant mother is often worried about toxicosis or increased sensitivity to odors, it is best to pay more attention to calm walking or skiing during this period and not to visit the stuffy fitness club halls with their special aromas.

The second trimester of pregnancy is considered the most favorable for exercise. In the second trimester of pregnancy, the active formation of the placenta and the “mother-fetus” circulation occurs, the pressure of the uterus on the vessels increases, which leads to edema and the appearance of varicose veins. Placental 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. Playing sports in the second trimester of pregnancy helps to maintain the flexibility and mobility of the joints, and is also the prevention of 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 the way it was before pregnancy.

In the third trimester there is an increase in the uterus, the load on the heart increases, diaphragmatic breathing is difficult, venous outflow from the legs and small pelvis worsens, the load on the spine and arch of the foot increases. Classes during this period are aimed at improving blood circulation in all organs and systems. The overall load must be reduced. Relaxation exercises are important. Swimming also brings significant benefits during this period.

Find out more about services:

Consultation with a gynecologist

What to pay attention to when doing sports

At the initial stage the duration of training should not exceed 20-30 minutes per day . Over time, subject to good tolerance, this duration can be increased to an hour. In this case, the load should increase smoothly and gradually. After a workout, a pregnant woman should not feel tired.

For sports, you must choose comfortable, quality shoes and loose cotton clothing . Overheating must be avoided. The room in which classes are held should be well ventilated, it should not be hot and stuffy.

Naturally, during sports, the expectant mother should carefully listen to her body , and in the later stages, to the motor activity of the fetus during exercise and after it is completed. If this activity decreases, then physical activity is excessive and needs to be adjusted, in addition, this is an occasion to seek advice from a doctor.

If there is intense abdominal pain or spotting during exercise, stop exercising immediately and seek immediate medical attention . If, after exercise, headache, dizziness constantly appear, swelling increases, or there is bloody discharge from the genital tract, it is necessary to stop exercising and consult a doctor observing pregnancy.

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