During normal pregnancy, exercise is safe and even beneficial for the expectant mother and baby. A good set of physical activities included in each day’s plan can prevent excess weight gain. But before starting classes, you must agree with the doctor on the number and type of exercises, then undergo a control examination.
There is a large selection of exercises that can be performed during pregnancy. It can be aerobics, callanetics, relaxation exercises explicitly adapted for pregnant women, and Kegel exercises.
This type of rhythmically repeated vigorous exercise stimulates the heart and lungs, muscles, and joints, resulting in increased use of oxygen, which is very beneficial for mother and baby.
Aerobic exercise improves blood circulation and reduces the risk of varicose veins in the legs and rectum, preventing or reducing back pain and constipation. Sports activities prepare a woman’s body for childbirth, increase the fatigue resistance, improve sleep quality, give a sense of self-confidence and generally increase resistance to psychological and physical stress and burn excess calories, which contributes to maintaining a good figure in the postpartum period.
These are exercises for breathing and concentration. They increase the ability to concentrate and know your body and help you save energy when it is needed. All this is very useful during childbirth. It would help if you combined the relaxation exercises of this group with other physical activities or performed them only in case of a complicated pregnancy.
It is essential to learn how to perform physical exercises properly, and this guarantees benefits for you and your child:
– Remember that you need to start any physical exercise at a calm pace. Excessive enthusiasm at the beginning of classes usually ends in muscle pain, loss of desire to continue, and can even be harmful;
– At the start of your workout, set aside 10 minutes for warm-up, 5 minutes for heavy exercise, and 5 minutes for relaxation exercises. After a few days, you can extend each stage of the exercises to 15 minutes;
– Do not give up warm-up exercises. They are necessary as they prevent sudden cardiac activity acceleration and the danger of damage to “cold” muscles or joints during pregnancy. Warm-up exercises include walking before running, slow swimming before fast swimming, etc.;
– when performing exercises, one should not exceed the load, given the risk of damage to relaxed joints during pregnancy;
– it is necessary to finish gymnastics with relaxation-breathing exercises;
– Dizziness can also be prevented by slowly getting up after exercising while lying on the floor.
If you do not perform relaxation exercises, then there will be a danger of blood infringement in the working muscles, which reduces its flow to other organs and the child. This can result in dizziness, other heart spasms, and nausea.
The duration of all gymnastics should be from 30 minutes to an hour, but the period of strenuous exercise, when the heart beats at a frequency of 140 beats per minute, should not exceed 15 minutes.
In consultation with their doctor, women in good physical shape may increase their exercise time.
It would help if you exercised regularly, 3-4 times a week. Many women feel better by doing a couple of exercises daily. If you find it challenging to do the basic movements, then do those aimed at warming up to “flex” the muscles. It is necessary to allocate particular time for the exercises to help you regularly. If your daily routine does not allow regular gymnastics, then walk to work or get off the bus in a place where you can walk some part of the way. You can always find time to move around a little if you want.
It is recommended to sign up for gymnastics for pregnant women since not every woman can do it regularly on her own. Classes for pregnant women should be carried out at a moderate level, no more than three times a week, taking into account the individual needs and capabilities.
You can not start gymnastics immediately after eating or, conversely, with a feeling of hunger. It is recommended to eat and drink something 15 minutes or an hour before the warm-up starts. The floor for classes should not be slippery. If it is still misleading, do it barefoot or in socks, taking off your shoes.
Listen to your body while exercising. He will let you know when fatigue sets in. Avoid excessive fatigue, as the chemical products of such an effort, which are in the blood, are too harmful to the child. It would be best if you enjoy exercise, not exhaustion.
You should stop exercising immediately if you experience headache, pain in the thighs, back, pelvis, chest, dizziness, tachycardia, trouble breathing, significant swelling of the feet, hands, face, fluid, or bloody discharge from the vagina, or slowing down. Or stop fetal movements. In this case, contact your doctor promptly.
Do not allow the body temperature to rise, as this can be dangerous due to insufficient blood flow to the uterus due to increased blood flow to the skin. Pregnant women are forbidden to overheat and exercise in a stuffy room.
During pregnancy, a woman can easily fall, lose her center of gravity due to a large belly, absent-mindedness, relax her joints, and get injured. Take precautions when exercising avoid exercises that require sudden movements or good balance, such as tennis.
In the last trimester of pregnancy, you need to reduce the intensity of physical exercise. You can replace the activities with long walks. It will be possible to return to gymnastics six weeks after childbirth.