What exercises can do while pregnant

Exercise during pregnancy | March of Dimes

At your first prenatal care checkup, ask your health care provider if exercise during pregnancy is safe for you.

Healthy pregnant women need at least 2½ hours of aerobic activity, like walking or swimming, each week.

Regular physical activity can help reduce your risk of pregnancy complications and ease pregnancy discomforts, like back pain.

Some activities, like basketball, hot yoga, downhill skiing, horseback riding and scuba diving, aren’t safe during pregnancy.

Is it safe to exercise during pregnancy?

Talk to your health care provider about exercising during pregnancy. For most pregnant women, exercising is safe and healthy for you and your baby. Ask your provider about what kinds of activities are safe during your pregnancy

If you and your pregnancy are healthy, exercise won’t increase your risk of having a miscarriage (when a baby dies in the womb before 20 weeks of pregnancy), a premature baby (born before 37 weeks of pregnancy) or a baby born with low birthweight (less than 5 pounds, 8 ounces).

How much exercise do you need during pregnancy?

Healthy pregnant women need at least 2½ hours of moderate-intensity aerobic activity each week. Aerobic activities make you breathe faster and deeply and make your heart beat faster. Moderate-intensity means you’re active enough to sweat and increase your heart rate. Taking a brisk walk is an example of moderate-intensity aerobic activity. If you can’t talk normally during an activity, you may be working too hard.

You don’t have to do all 2½ hours at once. Instead, break it up through the week. For example, do 30 minutes of exercise on most or all days. If this sounds like a lot, split up the 30 minutes by doing something active for 10 minutes 3 times each day.

Why is physical activity during pregnancy good for you?

For healthy pregnant women, regular exercise can:

Keep your mind and body healthy. Physical activity can help you feel good and give you extra energy. It also makes your heart, lungs and blood vessels strong and helps you stay fit.
Help you gain the right amount of weight during pregnancy
Ease some common discomforts of pregnancy, like constipation, back pain and swelling in your legs, ankles and feet
Help you manage stress and sleep better. Stress is worry, strain or pressure that you feel in response to things that happen in your life.
Help reduce your risk of pregnancy complications, like gestational diabetes and preeclampsia. Gestational diabetes is a kind of diabetes that can happen during pregnancy. It happens when your body has too much sugar (called glucose) in the blood. Preeclampsia is a type of high blood pressure some women get after the 20th week of pregnancy or after giving birth. These conditions can increase your risk of having complications during pregnancy, like premature birth (birth before 37 weeks of pregnancy).
Help reduce your risk of having a cesarean birth (also called c-section). Cesarean birth is surgery in which your baby is born through a cut that your doctor makes in your belly and uterus.
Prepare your body for labor and birth. Activities such as prenatal yoga and Pilates can help you practice breathing, meditation and other calming methods that may help you manage labor pain. Regular exercise can help give you energy and strength to get through labor.

What kinds of activities are safe during pregnancy?

If you’re healthy and you exercised before you got pregnant, it’s usually safe to continue your activities during pregnancy. Check with your provider to be sure. For example, if you’re a runner or a tennis player or you do other kinds of intense exercise, you may be able to keep doing your workouts when you’re pregnant. As your belly gets bigger later in pregnancy, you may need to change some activities or ease up on your workouts.

If your provider says it’s OK for you to exercise, pick activities you enjoy. If you didn’t exercise before you were pregnant, now is a great time to start. Talk to your provider about safe activities. Start slowly and build up your fitness little by little. For example, start with 5 minutes of activity each day, and work your way up to 30 minutes each day.

These activities usually are safe during pregnancy:

Walking. Taking a brisk walk is a great workout that doesn’t strain your joints and muscles. If you’re new to exercise, this is a great activity to start with.
Swimming and water workouts. The water supports the weight of your growing baby, and moving against it helps keep your heart rate up. It’s also easy on your joints and muscles. If you have low back pain when you do other activities, try swimming.
Riding a stationary bike. This is safer than riding a regular bicycle during pregnancy. You’re less likely to fall off a stationary bike than a regular bike, even as your belly grows.
Yoga and Pilates classes. Tell your yoga or Pilates teacher that you’re pregnant. The instructor can help you modify or avoid poses that may be unsafe for pregnant women, like lying on your belly or flat on your back (after the first trimester). Some gyms and community centers offer prenatal yoga and Pilates classes just for pregnant women.
Low-impact aerobics classes During low-impact aerobics, you always have one foot on the ground or equipment. . Examples of low-impact aerobics include walking, riding a stationary bike and using an elliptical machine. Low-impact aerobics don’t put as much strain on your body that high-impact aerobics do. During high-impact aerobics, both feet leave the ground at the same time. Examples include running, jumping rope and doing jumping jacks. Tell your instructor that you’re pregnant so that they can help you modify your workout, if needed.
Strength training. Strength training can help you build muscle and make your bones strong. It’s safe to work out with weights as long as they’re not too heavy. Ask your provider about how much you can lift.

You don’t need to belong to a gym or own special equipment to be active. You can walk in a safe area or do exercise videos at home. Or find ways to be active in your everyday life, like doing yard work or taking the stairs instead of the elevator.

Is physical activity safe for all pregnant women?

No. For some women, exercise is not safe during pregnancy. Your provider can help you understand if exercise is safe for you. The following conditions may make it unsafe to exercise during pregnancy. Preterm labor, bleeding from the vagina, or your water breaks (also called ruptured membranes). Preterm labor is labor that happens before 37 weeks of pregnancy. Bleeding from the vagina and having your water break may be signs of preterm labor.
Being pregnant with twins, triplets or more (also called multiples) with other risk factors for preterm labor. If you’re pregnant with multiples, ask your provider if it’s safe for you to exercise. Your provider may ask you not to do intense or high-impact activities, like running. But you may be able to do low-impact activities, like walking, prenatal yoga or swimming.
Cervical insufficiency or a cerclage. The cervix is the opening to the uterus (womb) that sits at the top of the vagina. Cervical insufficiency (also called incompetent cervix) means your cervix opens (dilates) too early during pregnancy, usually without pain or contractions. Cervical insufficiency can cause premature birth and miscarriage. If you have cervical insufficiency or a short cervix, your provider may recommend cerclage. This is a stitch your provider puts in your cervix to help keep it closed so that your baby isn't born too early. A short cervix means the length of your cervix (also called cervical length) is shorter than normal.
Gestational hypertension or preeclampsia. Gestational hypertension is high blood pressure during pregnancy. It starts after 20 weeks of pregnancy and goes away after you give birth.
Placenta previa after 26 weeks of pregnancy. This is when the placenta lies very low in the uterus and covers all or part of the cervix. The placenta grows in your uterus and supplies the baby with food and oxygen through the umbilical cord. Placenta previa can cause heavy bleeding and other complications later in pregnancy.
Severe anemia or certain heart or lung conditions. Anemia is when you don't have enough healthy red blood cells to carry oxygen to the rest of your body. If you have a heart or lung condition, ask your provider if it’s safe to exercise during pregnancy.

What kinds of activities aren’t safe during pregnancy?

Be careful and check with your provider when choosing your activities. During pregnancy, don’t do:

Any activity that has a lot of jerky, bouncing movements that may cause you to fall, like horseback riding, downhill skiing, off-road cycling, gymnastics or skating.
Any sport in which you can get hit in the belly, like ice hockey, boxing, soccer or basketball.
Any exercise that makes you lie flat on your back (after the third month of pregnancy), like sit-ups. When you lie on your back, your uterus puts pressure on a vein that brings blood to your heart. Lying on your back can cause your blood pressure to drop and limit the flow of blood to your baby.
Activities that can cause you to hit water with great force, like water skiing, surfing or diving.
Skydiving or scuba diving. Scuba diving can lead to decompression sickness. This is when dangerous gas bubbles form in your baby's body.
Exercising at high altitude (more than 6,000 feet), unless you live at a high altitude. Altitude is the height of something above the ground. For example, if you’re at high altitude, you’re probably in the mountains. Exercising at high altitudes during pregnancy can lower the amount of oxygen that reaches your baby.
Activities that may make your body temperature too high, like Bikram yoga (also called hot yoga) or exercising outside on hot, humid days. During Bikram yoga, you do yoga in a room where the temperature is set to 95 F to 100 F. It’s not safe for pregnant women because it can cause hyperthermia, a condition that happens when your body temperature gets too high. Some studies suggest that spending too much time in a sauna or hot tub may make your body temperature too high and increase your risk of having a baby with birth defects. To be safe, don’t spend more than 15 minutes at a time in a sauna or more than 10 at a time minutes in a hot tub.

Does pregnancy change how your body responds to exercise?

During pregnancy, your body changes in many ways. When you’re active, you may notice changes in your:

Balance. You may notice that you lose your balance more easily during pregnancy.
Body temperature. Your body temperature is slightly higher during pregnancy, so you start sweating sooner than you did before pregnancy.
Breathing. As your baby develops and your body changes, you need more oxygen. Your growing belly puts pressure on your diaphragm, a muscle that helps you breathe. You may even find yourself feeling short of breath at times.
Energy. Your body’s working hard to take care of your baby, so you may have less energy during pregnancy.
Heart rate. Your heart works harder and beats faster during pregnancy to get oxygen to your baby.
Joints. Your body makes more of some hormones during pregnancy. This can make the tissues that support your joints more relaxed. Try to avoid any movements that may strain or hurt your joints. Hormones are chemicals made by the body.

When should you stop exercising?What are the warning signs you should watch for when exercising?

When you’re doing physical activity, drink lots of water and pay attention to your body and how you feel. Stop your activity and call your provider if you have any of these signs or symptoms:

Bleeding from the vagina or fluid leaking from the vagina
Chest pain, fast heartbeat or trouble breathing
Feeling dizzy or faint
Headache
Muscle weakness, trouble walking or pain or swelling in your lower legs. Pain or swelling in your lower legs may be signs of deep vein thrombosis (also called DVT). DVT happens when a blood clot forms in a vein deep in the body, usually in the lower leg or thigh. If untreated, it can cause serious health problems and even death.
Regular, painful contractions. A contraction is when the muscles of your uterus get tight and then relax. Contractions help push your baby out of your uterus.
Your baby stops moving. This may be a symptom of stillbirth (when a baby dies in the womb after 20 weeks of pregnancy.

When can you start exercising again after giving birth?

Talk to your health provider to find out when it’s OK for you to be active again. If you have a vaginal birth without any complications, it’s usually safe to start exercising a few days after you give birth or as soon as you’re ready. Vaginal birth is the way most babies are born. During vaginal birth, the uterus contracts to help push your baby out of the vagina (birth canal).

If you have a c-section or a complications during birth, you may need to wait longer to start exercising after birth. Your provider can help you determine when your body is ready for exercise.

If you were active during pregnancy, it’s easier to get back into exercise after your baby is born. Just start slowly. If you feel pain or have other problems during exercise, stop doing the activity and talk to your provider.

Last reviewed: September, 2020

Exercise Types, Guidelines, and More

Written by WebMD Editorial Contributors

Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. It can also improve your posture and decrease some common discomforts like backaches and fatigue. There is evidence that it may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery.

If you were physically active before your pregnancy, you should be able to continue your activity with modifications as necessary. You can exercise at your former level as long as you are comfortable and have your doctor's approval. Low impact aerobics are encouraged versus high impact. Do not let your heart rate exceed 140 beats per minute. The pregnant competitive athlete should be closely followed by an obstetrical provider.

If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your health care provider. Do not try a new, strenuous activity. Walking and swimming are considered safe to initiate when pregnant. The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless you have a medical or obstetric complication.

Who Should Not Exercise?

If you have a medical problem, such as asthma, heart disease or uncontrolled Type 1 diabetes, exercise may not be advisable. Exercise may also be harmful if you have an obstetric condition such as:

Bleeding or spotting
Weak cervix

Avoid aerobic exercise during pregnancy if you have:

Hemodynamically significant heart disease
Restrictive lung disease
Incompetent cervix/cerclage
Multiple gestation at risk for premature labor
Persistent second- or third-trimester bleeding
Placenta previa after 26 weeks of gestation
Premature labor during the current pregnancy
Ruptured membranes
Preeclampsia/pregnancy-induced hypertension

Take precautions with aerobic exercise during pregnancy if you have:

Severe anemia
Unevaluated maternal cardiac arrhythmia
Chronic bronchitis
Poorly controlled type 1 diabetes
Extreme morbid obesity
Extreme underweight (BMI <12)
History of extremely sedentary lifestyle
Intrauterine growth restriction in current pregnancy
Poorly controlled hypertension
Orthopedic limitations
Poorly controlled seizure disorder
Poorly controlled hyperthyroidism
Heavy smoker

Consult your health care provider before beginning an exercise program. Your health care provider can offer personalized exercise guidelines, based on your medical history.

What Exercises Are Safe During Pregnancy?

Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it.

The safest and most productive activities are swimming, brisk walking, indoor stationary bicycling and low-impact aerobics (taught by a certified aerobics instructor). These activities carry little risk of injury, benefit your entire body, and can be continued until birth.

Tennis and racquetball are generally safe activities, but your change in balance during pregnancy may affect rapid movements. Other activities such as jogging or running can be done in moderation. You may want to choose exercises or activities that do not require great balance or coordination, especially later in pregnancy.

To learn strength and toning exercises that are safe to do during pregnancy, see Sample Exercises.

What Exercises Should Be Avoided During Pregnancy?

There are certain exercises and activities that can be harmful if performed during pregnancy. Avoid:

Holding your breath during any activity
Activities where falling is likely (such as skiing and horseback riding)
Contact sports such as softball, football, basketball and volleyball
Any exercise that may cause even mild abdominal trauma, including activities that include jarring motions or rapid changes in direction
Activities that require extensive jumping, hopping, skipping, or bouncing
Deep knee bends, full sit-ups, double leg raises and straight-leg toe touches
Bouncing while stretching
Exercises that require lying on your back for more than three minutes. (especially after your third month of pregnancy)
Heavy exercise spurts followed by long periods of no activity
Exercise in hot, humid weather
Scuba diving

What Should an Exercise Program Consist of?

For total fitness, an exercise program should strengthen and condition your muscles.

Always begin by warming up for five minutes and stretching for five minutes. Include at least fifteen minutes of cardiovascular activity. Measure your heart rate at times of peak activity (your heart rate may range from 140-160 beats per minute during activity). Follow aerobic activity with five to ten minutes of gradually slower exercise that ends with gentle stretching.

Here are some basic exercise guidelines:

Wear loose fitting, comfortable clothes as well as a good support bra.
Choose shoes that are designed for the type of exercise you do. Proper shoes are your best protection against injury.
Exercise on a flat, level surface to prevent injury.
Consume enough calories to meet the needs of your pregnancy (300 more calories per day than before you were pregnant) as well as your exercise program.
Finish eating at least one hour before exercising.
Drink water before, during and after your workout.
After doing floor exercises, get up slowly and gradually to prevent dizziness.
Never exercise to the point of exhaustion. If you cannot talk normally while exercising, you are probably over-exerting yourself and should slow down your activity.

What Physical Changes May Affect My Ability to Exercise?

Physical changes during pregnancy create extra demands on your body. Keeping in mind the changes listed below, remember that you need to listen to your body and adjust your activities or exercise routine as necessary.

Your developing baby and other internal changes require more oxygen and energy.
Hormones produced during pregnancy cause the ligaments that support your joints to stretch, increasing the risk of injury.
The extra weight and the uneven distribution of your weight shift your center of gravity. The added weight also puts stress on joints and muscles in the lower back and pelvic area, plus makes it easier for you to lose your balance.

What Are the Warning Signs to Quit Exercising?

Stop exercising if you:

Experience chest pain
Have abdominal pain, pelvic pain or persistent contractions
Have a headache unrelieved by rest and Tylenol
Feel faint, dizzy, nauseated or light-headed
Feel cold or clammy
Have vaginal bleeding
Have a sudden gush of fluid from the vagina or a trickle of fluid that leaks steadily
Notice an irregular or rapid heartbeat
Have sudden swelling in your ankles, hands or face or calf pain
Are short of breath
Have difficulty walking
Have muscle weakness

Call you doctor if any of these conditions persist after you stop exercising.

How Soon Can I Exercise After Delivery?

It is best to ask your health care provider how soon you can begin your exercise routine after delivering your baby.

Although you may be eager to get in shape quickly, return to your pre-pregnancy fitness routines gradually. Follow your health care provider's exercise recommendations.

Most women can safely perform a low-impact activity one to two weeks after a vaginal birth (typically three to four weeks after a cesarean birth). Do about half of your normal floor exercises and don't overdo it. Wait until about six weeks after birth before running or participating in other high impact activities.

12 exercises for pregnant women recommended by doctors

Iya Zorina

Author of Lifehacker, athlete, CCM

Why do exercises for pregnant women

Scientists and doctors agree that pregnancy is not a reason to stop training. You should continue to engage in your usual physical activity as long as you feel comfortable doing it.

In addition, women who were inactive before pregnancy are advised to add more movement, as exercise provides several benefits at once:

strengthens muscles, which helps you better cope with the extra weight you will gain during pregnancy;
improve blood circulation;
strengthen joints;
help with back pain that can develop as the belly grows;
have a positive effect on the duration of labor and its outcome;
reduce the risk of complications in late pregnancy and childbirth.

The American College of Sports Medicine recommends that pregnant women exercise for at least 30 minutes a day most of the week. But this applies to healthy women without contraindications to exercise.

How to know if you can do pregnancy exercises

While healthy women have little to no contraindications to exercise, there are several conditions where physical activity can be harmful.

Exercise during pregnancy is contraindicated in:

gestational hypertension;
preeclampsia;
rupture of membranes;
cervical incompetence;
bleeding in the second or third trimester;
multiple pregnancy at risk of preterm delivery;
placenta previa;
threatened preterm birth.

Also exercise caution in those with growth restriction, extreme weight gain, and poorly controlled comorbidities such as type 1 diabetes, hypertension, seizure disorders, and thyroid disease.

Even if you feel fine and do not have any illness, please consult your pregnancy doctor before beginning any activity.

He will assess the risks and your level of activity before pregnancy and will give recommendations on the types, intensity and duration of activities.

Things to consider when doing exercises for pregnant women

First of all, it is worth reducing the intensity to a comfortable level. Stick to the Conversation Rule: If you can carry on a conversation during a workout without getting out of breath, the intensity is right.

If you did not exercise before pregnancy, start with 15 minutes of exercise a day. Gradually bring this time up to 30 minutes, but not quickly - focus on the sensations of your body and do not overload.

Also follow a few rules:

always warm up before training and cool down after training;
avoid strenuous exercise in hot conditions;
drink enough water;
if you are going to work with a trainer, make sure that he has a special education and tell him about the pregnancy.

What exercises to avoid during pregnancy

There are several types of exercises that can lead to undesirable consequences or make you uncomfortable:

Movements in which you lie on your back for a long time (after 16 weeks of pregnancy). Because the weight of the abdomen compresses the main blood vessels that bring blood to the heart, lying on your back can cause weakness.
An activity that requires you to stand for long periods of time.
Contact sports that increase the risk of getting hit.
Exercises and activities that can lead to a fall. If you feel insecure, ask your relatives to insure.

Pregnancy Exercises

Here are some safe pregnancy exercises you can do if there are no contraindications.

1. Wall Push-ups

This exercise will strengthen your chest muscles and the back of your shoulders.

Stand one step away from a wall with your feet hip-width apart. Press your palms against the wall at shoulder level, bend your elbows, and do a push-up. Keep your back straight, do not spread your elbows to the sides, place your shoulders at an angle of 45 ° from the body. Gradually work your way up to 15 reps.

2. Fitness Ball Squat

This exercise strengthens your hips and back, improves your ability to get into and out of a chair with new weight and a shifted center of gravity.

Stand up straight with a fitness ball between your lower back and a wall. Place your feet shoulder-width apart. Lower yourself down to a right angle at the knees. Make sure your heels do not come off the floor.

If you find it difficult to squat to a right angle at the knees, do the exercise as low as you can. Then straighten your legs, returning to the starting position, and repeat the movement.

If you feel unsure, ask someone to stand next to you to help you if you lose your balance. Perform 10-12 times.

3. Leg raises on all fours

This exercise strengthens the muscles of the back and abdomen.

Get on all fours, place your wrists under your shoulders, straighten your arms. Raise your right knee and straighten your leg back parallel to the floor. Return it to the floor and repeat on the other side. Do 10 reps with each leg.

4. Steps

A functional movement that will help you strengthen your legs and buttocks and improve your sense of balance. You can step onto a step stand or a ladder rung. Make sure the chosen support is stable.

Step up the hill, then back down and repeat with the other leg. During the exercise, keep your back straight and fully press the foot to the surface of the platform.

Do as many reps as you can, depending on your fitness level. Stop when you get tired or the form of the exercise begins to suffer.

5. Elbow Side Plank

This exercise strengthens core muscles and helps increase stability and balance.

Lie on your left side, bend your knees so that your thighs are in line with your body. Then lift your body off the floor, resting on your knees and left forearm. Place your right hand on your right side. Hold the position for a few seconds, then lower yourself to the floor and repeat. Do 10 reps on each side.

6. Leg extension with lumbar support

This movement will help to strengthen the abdominal muscles.

Lie down on a mat with a folded blanket under your lower back and place your hands on your forearms. Bend your knees at a right angle and place your feet on the mat. Straighten one knee, extending the leg, then return it to the starting position and repeat with the other leg. Do 10 times with each leg.

7. Bosu V-Position Hold

You can perform the ab hold while sitting on an unstable platform.

Sit on the Bosu with your knees bent at a right angle and your feet flat on the floor. You can stretch your arms out in front of you or leave them pressed against the platform if you feel insecure.

Lean your back straight and tighten your abs. Hold this pose for a few seconds, then return to the starting position and repeat. Aim for 10 reps.

If you find it easy to do the V-fold on two legs, try doing it on one. When you tilt your body back, lift one leg off the mat and extend it parallel to the floor.

Hold for a few seconds, then return to the starting position. Repeat 10 times and do with the other leg.

8. Seated Stomach Row

This exercise strengthens the muscles of the upper back.

Sit on a chair, press the band with your feet, placing it under the balls of your feet. Grasp the handles or loops of the expander, turning the brushes with your palms facing you. Lean your body forward with a straight back.

Overcoming the resistance of the elastic band, pull the handles to the belt. Feel how your shoulder blades converge. Return to starting position and repeat. Do 15 times.

You can also do this exercise while sitting on a fitball. It is good if there is a person nearby who can insure you in case of loss of balance.

9. Seated Band Deadlift

This exercise will strengthen the back extensor muscles.

Sit on a fitness ball or chair with your feet shoulder-width apart and your feet flat on the floor. Place the expander under the arches of the feet. Holding the handles in straight arms, bend at the hip joint. Bring your belly close to your hips, keeping your back straight, then return to the starting position and repeat. Do 15 reps.

To make this exercise harder, wrap the band around your wrists to provide more resistance and stress on your back muscles.

10. Backbend on all fours

Get on all fours with your knees under your hips and your hands under your shoulders with your fingers forward. Make sure your lower back stays neutral and doesn't arch. Pull in your stomach and raise your back to the ceiling, arching it in an arc. Leave your head hanging relaxed, do not block the elbow joint. Move within a comfortable range.

Hold the pose for a few seconds, then slowly return to the starting position. Again, check that the lower back is in a neutral position, and does not sag in an arch. Perform the exercise slowly and rhythmically 10 times, feel how the back muscles work.

11. Pelvic tilt

Stand up straight with your shoulders and buttocks against the wall, do not strain your knees or lock your joints. Pull your navel towards your spine so that your lower back is fully pressed against the wall. Hold for 4 seconds and relax. Repeat 10 times.

12. Pelvic floor exercises

Squeeze your pelvic floor muscles as if you were about to stop urinating. Pull your vagina in at the same time, as if you were going to wrap around a tampon.

To begin with, do these exercises quickly, contracting and relaxing the muscles. Then move on to slow movements, holding contractions for as long as you can. Try to hold out for 10 seconds.

Do 3 sets of eight compressions each day.

When to stop exercising

Pay close attention to how you feel. Stop exercising if you experience signs of preterm labor and the following symptoms:

vaginal bleeding;
dizziness;
pain or swelling of the legs;
chest pain;
reduced fetal activity;
leakage of amniotic fluid;
shortness of breath before exercise.

Seek medical advice immediately after stopping exercise.

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 go in for 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 with the obstetrician-gynecologist who sees the 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 a great 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, the 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.

What to pay attention to when playing sports

At the initial stage the duration of the training should not exceed 20-30 minutes per day .

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