Physical exercises for pregnant women: types, benefits, contraindications

For some reason, the opinion was born that any physical activity is contraindicated for pregnant women. But if the expectant mother is healthy, the fetus develops normally, there is no threat of miscarriage, then gymnastics and exercises are not only not contraindicated, but very desirable. Doctors are confident that a well-feeling, active pregnant woman will benefit from exercise. Moreover, certain workouts can combat some of the ailments that occur during pregnancy, such as swelling, lower back pain. About the types of physical activity, the benefits and the optimal set of exercises for pregnant women will tell estet-portal.com.

What are the benefits of exercise for pregnant women

You can often hear from expectant mothers: "I'm pregnant, not sick." And this is a very correct position! And if a person is healthy, then physical activity is not only acceptable, but very beneficial for health. The physical form of a woman in a blessed position does not differ from that of a non-pregnant lady, in fact, even higher between 25 and 32 weeks.

Gymnastics, exercises and other types of physical activity during pregnancy help to prevent such unpleasant phenomena as frequent during this period, such as urinary incontinence, hemorrhoids.

However, later there is an increase in body weight, which is why the expectant mother has to spend more energy on training, therefore, muscle fatigue occurs faster. But first, let's talk about the benefits of exercise, gymnastics for expectant mothers. So, doing physical exercises has a positive effect on the body of a pregnant woman, because:

• prevents the occurrence of edema, reduces existing ones;
• is a prevention of varicose veins, improves venous outflow;
• helps to increase the volume of the lungs, which means to improve oxygen metabolism, increase endurance, strength;
• prevents constipation;
• helps support kidney function;
• ensures adequate mobility of the vertebrae and all joints;
• makes the muscles of the pelvis and abdomen more elastic;
• improves well-being;
• makes childbirth easier due to good physical condition.

It is important to perform physical exercises during pregnancy regularly, systematically, and most importantly, with much less intensity and strength than in the normal state. And, of course, being under the constant control of the doctor observing the woman, following all his recommendations. It is especially beneficial to exercise outdoors.

What types of physical activity are recommended for pregnant women

Of course, pregnant women cannot do all kinds of sports. Their exercises should be smooth, calm, without excessive loads. Therefore, there is a list of activities that are quite acceptable in an "interesting position":

• Swimming is especially recommended for expectant mothers. It helps to maintain good physical shape, improves well-being. The weight of the body in the water is felt less, the muscles stretch more easily, while almost all the muscles of the body work during swimming. This is a kind of preparation for childbirth, during which all muscles are also involved.
• Kegel exercises strengthen muscles, which reduces the risk of perineal rupture during childbirth, childbirth itself is easier, because the woman is able to control muscle contraction, and after childbirth, tissues return to prenatal shape more quickly. Muscle training with Kegel exercises helps to minimize the manifestations of problems that often occur during pregnancy: urinary incontinence, hemorrhoids. After childbirth, it is also useful to perform these exercises to improve perineal tissue repair, bladder control, and strengthen the pelvic muscles. A huge plus of Kegel exercises: they can be performed anywhere, others will not even guess about it.
• Stretching – stretching exercises will help strengthen the back muscles, paravertebral muscles, improve blood circulation, posture, and relieve spasms. It is better to give preference to statistical stretching, when a certain posture is taken and held. It's good if someone will be nearby to control the implementation, support you.
• Yoga strengthens muscles, helps to relax, calm down, master the correct breathing technique. Poses should be chosen simple – inverted and many are not suitable for pregnant women.
• Pilates is characterized by smooth movements, helps to improve body control, activates metabolism, prepares the muscles of the pelvis, abdomen for labor, reduces the risk of uterine tone, teaches you to concentrate on breathing, helps to relax, keep the correct posture.
• Gymnastics strengthens, trains muscles, which is very important during childbirth. In addition, it helps to cope with back pain, swelling, constipation, and is the prevention of varicose veins. In the first trimester, breathing exercises should be preferred, in the second – classes that train the muscles of the abdomen, pelvic floor, in the third – exercises to prevent venous congestion. Examples of gymnastic exercises for pregnant women:

1. "Kitty": get on all fours, alternately bend the lower back down and arch the back up.
2. Squats should be done slowly with your back against the wall.
3. Swinging: turning to the wall, lean on it with your hands, feet shoulder-width apart, swing your hips to the sides.

• Hiking, such as Nordic walking. This type of walk is good because not only the legs are involved, but thanks to the use of sticks, 90% of the muscles of the body with a uniform, not too intense – which is especially important in a blessed position – load. Properly performed Nordic walking allows you to burn twice as many calories with less stress on the joints. Sticks also need to choose the correct length. The calculation is as follows: multiply your height figure by 0.68. Fluctuations of 5 cm (+/-) from the received figure are permissible. Read about the correct technique of Scandinavian / Nordic walking in the previous material estet-portal.com.

Aerobics, skiing, horseback riding, cycling, tennis, golf should be excluded. You have to be very careful when running. If a woman did it regularly before pregnancy, then small runs are acceptable. The rest is not worth it. Any kind of activity associated with sudden movements, jumping, "shaking" is also contraindicated. bodies, as well as those during which there is a risk of falling. Eliminate exercises that require a strong tension of the abdominal muscles. When doing exercises while standing, you can use the wall, furniture, any objects as a support. There should be no forcing. Do not forget to warm up before training and, of course, wear comfortable clothes that do not pull or press anywhere.

Physical exercises for pregnant women: contraindications

Nevertheless, it is worth remembering: before actively engaging in gymnastics, exercises, the expectant mother should definitely consult with the doctor who is observing her. Only a specialist, having assessed the condition of the woman and the fetus, can give the go-ahead. for physical exercise. It is also important to be aware of contraindications for physical activity during pregnancy. They can be:

• diabetes mellitus;
• hypertension due to pregnancy;
• bleeding;
• isthmic-cervical insufficiency, eclampsia;
• preeclampsia;
• polyhydramnios, oligohydramnios;
• multiple pregnancy;
• anemia;
• kidney disease with hypertension and functional disorders;
• fetal hypothyroidism;
• infectious diseases, colds, fever.

If there were no contraindications for exercising, but still dizziness, nausea, abdominal pain, bleeding appeared during training or after, you should immediately consult a doctor.

7 Safe, Easy Pregnancy Exercises

estet-portal.com offers a set of exercises – safe, not requiring excessive stress, which can be done throughout the entire 9 months. Starting position for all exercises: lie on your back with your knees bent at an angle of 90⁰, feet hip-width apart, arms along the body. You can put a low, flat pillow under your head.

1. Without taking your hands off the floor, raise your left shoulder, stretching it in the direction of your right knee. Repeat with right shoulder.
2. Without lifting your back from the floor, reach your right hand to your left knee. Repeat with left arm.
3. Slowly, deeply inhale air through the nose, while inflating the stomach. Exhale through your mouth with the sound "ffff" while simultaneously pulling in the stomach and pulling the pubic junction to the navel.
4. Repeat exercise 3, but with a pooh-huh sound.
5. Bent at the elbows, place your arms near your head so that you get the letter U. Slowly, take a deep breath, puffing up your stomach. Exhale with the sound "pooh-h-h" while pulling the pubic junction to the navel. Lower your arms along the body to the floor.
6. Raise straight arms with fingers clenched into fists. Slowly, deeply inhale air through the nose, while inflating the stomach. Exhale through the mouth with the sound "ffff" while simultaneously drawing in the stomach, pulling the pubic junction to the navel, and lowering the arms, pressing the palms and shoulders to the floor.
7. Hands shoulder-width apart, take a wooden stick. Raising the stick with straight arms, take a slow, deep breath through your nose, puffing out your stomach. With the sound "poof-x-x" exhale, pulling the pubic joint to the navel and continuing to reach with straight arms with a stick to the ceiling.

According to the conclusions made by experts from numerous observations, training during pregnancy has a beneficial effect on the child: children of active mothers are less inclined to be overweight, grow more slender.

According to the conclusions drawn by experts from numerous observations, training during pregnancy has a beneficial effect on the child: children of active mothers are less inclined to be overweight, grow up more slender. So future mothers can and should perform physical exercises. Main – measure and – Let's remind about it again – constant supervision of a doctor and strict adherence to his advice. Be healthy, strong, active, give birth to strong babies and stay in excellent physical shape after childbirth.