Find out what kind of sport can be played by girls in position and how it affects the development of the fetus. Today, women often go in for sports to be able to maintain their figure. Gradually, regular exercise becomes a way of life. However, when a woman is preparing to become a mother, the question arises - is it possible for pregnant women to play sports? Moreover, it is relevant not only for those women who had an active lifestyle before pregnancy. Any woman wants to return to her previous form as soon as possible after giving birth. However, it is important not to harm the baby's health.
The benefits of playing sports during pregnancy
If you have no contraindications, then sports during pregnancy can be useful not only for you, but also for the child. Regular physical activity has a positive effect on the work of all systems and increases the physical stability of the body. Sport improves the functioning of the respiratory and vascular systems, has a beneficial effect on metabolic processes and improves the emotional state.
Exercise on a regular basis can reduce the risks of complications after childbirth and make the process itself easier. It is also very important that moderate exercise will improve the health of not only the expectant mother, but also the baby. If a woman is inactive during pregnancy, then the development of stagnant processes is possible in the body.
In such situations, sports activities can even be considered necessary, since they help to improve the quality of oxygen supply to cells. This is very important, because during development, the fetus must receive the necessary nutrients and oxygen in sufficient quantities. Very often in the morning, many women do not feel very well. Exercise will help you avoid this.
What sports are prohibited during pregnancy?
Answering the question whether it is possible for pregnant women to go in for sports, it should be said about those sports disciplines that expectant mothers should not do. First of all, this applies to those sports in which the risks of injury are high, for example, sideways, parachuting and equestrian sports.
It is quite obvious that during pregnancy you need to take care of your health, because now we are talking about two lives. Any negative processes in the female body will certainly affect the fetus. Also, do not perform sharp swinging movements, stretching the abdominal muscles, etc.
What sports are suitable for pregnant women?
Speaking about whether it is possible for pregnant women to go in for sports, I would like to say that walking will be very useful in this case. They can be performed several times throughout the day, but they should not be excessively long. Perhaps walking is the most accessible and useful form of physical activity. Even if a woman has not been involved in sports before, walking is available to her. The only exception to this rule is the threat of miscarriage. In this situation, women need to comply with bed rest and physical activity is out of the question.
Walking up the stairs can also be helpful. Most doctors advise walking up the stairs just like that if you live on lower floors. Of course, this must be done at a measured pace and not in a hurry. Try to breathe deeply and evenly through your nose.
If a woman was engaged in any kind of sports before pregnancy, then it will no longer be possible to continue training with the same intensity in the position. You must gradually reduce the load so as not to deplete the body. If you have not led an active lifestyle before, then now you should not be zealous. You should start with simple movements and gradually increase the load. Among the useful sports should be noted yoga, swimming and special physical education designed for pregnant women.
Swimming is an excellent form of physical activity during this time. Any exercise performed in water helps to relieve stress from the spinal column, and also helps to strengthen the muscles of the back, arms and chest. In addition, swimming has a positive effect on the circulatory system, which contributes to the normal development of the fetus. Swimming allows women not to worry about possible risks of falling, dehydration, and joints.
Yoga at any time has a positive effect on the entire body and pregnancy is no exception. There are many types of yoga and, in fact, you can choose any for yourself. However, it is worth paying attention to yoga for pregnant women.
It is based on exercises that are not performed while lying on your back. It is very important to pay attention to correct breathing during yoga practice. Although this statement is true for all kinds of sports and not only during pregnancy. You should also learn to relax during class, which will have a beneficial effect on your child.
Correct breathing promotes the consumption of a large amount of oxygen, which will also flow to the fetus. In addition, you will be able to prepare yourself for childbirth, because during contractions, you also need to breathe correctly in order to reduce pain. Try not to strain your abdominal muscles or stretch your ligaments during exercise. Gymnastics for pregnant women was developed specifically for women in a position, taking into account all the physiological characteristics of the body at a given time. All exercises are aimed at strengthening the vascular, respiratory systems, as well as the heart muscle.
Also, with the help of gymnastics for pregnant women, you can strengthen those muscles that are actively involved in the process of childbirth. With their help, you can correct your posture and work out the muscles of the pelvic and abdominal floor. This will greatly facilitate the process of bearing a fetus and subsequent childbirth.
Almost all movement complexes created specifically for pregnant women include a Kegel exercise. Thanks to this, you will strengthen all the muscles that are necessary for a normal birth, since the stress on them during the birth of the baby is enormous.
Note that the set of exercises for pregnant women also includes work on a fitball. Thanks to them, you will have the opportunity to increase strength and flexibility, reduce pressure, eliminate or at least reduce pain, increase the efficiency of the heart muscle and the vascular system. With the regular implementation of these complexes, your well-being will significantly improve.
Pilates can also be very beneficial during pregnancy. As you can see, the answer to the question whether it is possible for pregnant women to play sports turned out to be positive and there is a good selection of physical activities that will be most beneficial for you during this period.
With Pilates, you can strengthen your pelvic floor muscles to work actively during labor. Blood circulation will also improve, which will have a positive effect on the quality of the child's oxygen supply. Among other things, you can even play tennis. However, if you have not been fond of this sport before, then do not overdo it during pregnancy. It is very important that you move smoothly around the court. Doctors allow tennis to be played during the first five months of pregnancy.
After that, you should switch your attention to other types of physical activity, and return to tennis after childbirth. If you have been actively running before, then you can continue to do it for half of the pregnancy. After that, it is worth going for walks. If running has not been to your liking before, then it is better to just walk.
You can also take cycling, but only on a flat track and not start mastering this sport during pregnancy. Among other things, we advise you to be careful when cycling, as the risk of falling is quite high.
Sports Tips During Pregnancy
We have already practically answered your question, is it possible for pregnant women to go in for sports. Some guidelines remain to be given so that you can get the most out of your exercise and minimize the risks. It is very important to train in comfortable and comfortable clothing. It should not hinder your movements in the same way as shoes.
The best time to exercise during pregnancy is the second trimester. In the first trimester, the formation of the fetus is just beginning and it is not yet so securely attached to the uterus. All this speaks about the rather high risks of miscarriage. At this point in time, try not to overload the body.
You should stop playing sports at the end of the eighth month of pregnancy. At the same time, if the health condition worsens earlier than this period, it is also necessary to stop exercising and see a doctor.
Moderate exercise will definitely benefit anyone. But during pregnancy, the health requirements of the expectant mother are high and there are several contraindications to training.
First of all, we are talking about some diseases: toxicosis, appendicitis (chronic), inflammatory processes, uterine bleeding, placenta previa, diseases of the liver, kidneys, heart muscle, as well as polyhydramnios. If you have at least one of the above diseases, you should not go in for sports during pregnancy.
You must remember that at any time playing sports should be your joy and pleasure. And this applies not only to the physical condition, but also to the moral. If you feel comfortable after exercise and your sleep pattern is not disturbed, then exercise will definitely be beneficial for the body.
About whether it is possible for pregnant women to play sports and how to do it correctly, see the video below:
