Exercise and moderate physical activity have many benefits for pregnant women. However, before starting any physical activity during pregnancy, it is important to consult your doctor to ensure there are no medical contraindications.
What exercises can pregnant women do?
Moderate physical activity is recommended during pregnancy to help maintain fitness and well-being. Here are some safe exercises you can do during pregnancy:
- walking. Walking is a simple and accessible exercise that can be done throughout pregnancy. It strengthens the heart and blood vessels, improves overall physical fitness and supports the health of the musculoskeletal system;
- swimming. Swimming and water exercises are excellent choices for pregnant women. Water helps relieve stress from the joints and spinal column, provides easier movement and reduces the risk of injury;
- yoga for pregnant women. Yoga is specially adapted for pregnant women and includes gentle and controlled exercises, stretching, breathing practices and relaxation. It helps strengthen muscles, improve flexibility and relieve tension;
- stretching exercises. Stretching helps relieve tension in muscles and joints, improves flexibility and prepares the body for childbirth. However, it is important to avoid excessive stretching and sudden movements;
- exercises to strengthen the pelvic floor muscles. Kegel exercises help strengthen the pelvic floor muscles, which play an important role in supporting the bladder, bowel and musculoskeletal function.
You can do light arm and shoulder exercises using dumbbells or resistance bands. They will help strengthen your upper body muscles and prepare you for lifting and carrying your baby.
What exercises are contraindicated for pregnant women?
During pregnancy, you should avoid exercise that may pose a risk to you or your baby. Here are a few exercises that are recommended to be avoided or performed with caution:
- exercises with a high risk of falling. Avoid activities that pose a high risk of falling or injury, such as skateboarding, skiing, rock climbing and other extreme sports;
- exercises with heavy loads on the stomach. Avoid exercises that put a lot of stress on your stomach, especially after the first trimester of pregnancy. This includes exercises that involve jumping, quick turns, or intense rotation of the body;
- lying exercises on your back. Avoid exercises that require prolonged lying on your back after the first trimester of pregnancy. This is due to the possibility of compression of a large vein in the supine position, which can lead to decreased blood supply to the uterus and poor circulation;
- exercises with a high risk of injury. Avoid activities that carry a high risk of injury, such as wrestling, contact sports, strength training with heavy loads, and other activities that may cause impact or injury.
It is important to remember that every pregnancy is different, so it is recommended to consult with your doctor before starting physical activity during pregnancy. He will be able to give recommendations, taking into account your physical shape, pregnancy characteristics and possible medical contraindications.
What are the benefits of physical activity for pregnant women?
Physical education and moderate exercise during pregnancy can provide a number of benefits for the expectant mother. Main advantages:
- strengthening muscles and joints. Regular exercise helps strengthen muscles and joints, which can ease the physical strain associated with a growing belly and postural changes during pregnancy;
- increasing endurance and energy. Physical activity improves stamina and energy levels, which helps pregnant women cope with daily tasks and reduces feelings of fatigue;
- improving mood and reducing stress. Physical activity promotes the production of endorphins — happy hormones that can improve mood and reduce stress and anxiety in pregnant women;
- maintaining normal weight. Moderate physical activity helps maintain a healthy weight during pregnancy, which can promote healthier baby growth and reduce the risk of complications associated with being overweight;
- improved sleep. Regular exercise may help improve sleep quality, reduce insomnia, and improve overall sleep health in pregnant women;
- preparation for childbirth. Physical activity, including pregnancy-specific exercises, can help strengthen the muscles needed for labor and improve flexibility and breathing control, which can make labor more efficient and less painful.
It is important to remember that every pregnancy is different, and it is recommended that you consult with your doctor before starting or changing physical activity during pregnancy. He will be able to give recommendations, taking into account your physical fitness and pregnancy characteristics.
What are the contraindications to physical activity in pregnant women?
Although physical activity during pregnancy is generally recommended for most women, there are some cases where physical activity may be contraindicated or require special attention. Contraindications to physical activity:
- high risk of premature birth. If you have had a previous preterm birth or are at risk for preterm birth, physical activity may be limited or require special supervision;
- complications of pregnancy. If you have pregnancy complications such as high blood pressure (preeclampsia), fetal growth restriction or problems with the placenta, physical activity may be limited or recommended only after consultation with your doctor;
- multiple pregnancy. If you are pregnant with two or more fetuses, physical activity may be limited or require special attention due to increased physical stress on the body;
- previous problems with pregnancy. If you have had previous pregnancy problems, such as recurrent miscarriages or premature labor, physical activity may require consultation with your doctor.
Some medical conditions, such as cardiovascular disease, respiratory problems, or other chronic illnesses, may require limited physical activity during pregnancy. It is important to talk to your doctor or midwife before starting or changing your physical activity program during pregnancy. They will be able to evaluate your medical and physical history and provide personalized recommendations and guidance tailored to your specific needs.