Sport During Pregnancy

Sport is essential for both men and women. It helps keep fit, control breathing, prevent trauma and illnesses, and keep mental health stable.

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Exercises during Pregnancy

When a woman is an active athlete, it doesn’t matter if she is a professional sportsman or an amateur, and she gets pregnant, there are many benefits of continuing an active life. Sport during pregnancy helps control weight, improves mood, reduces pelvic and back pains, and certainly prepares a future mom for a child’s birth and takes care of a child’s wellbeing.

Regular exercise during pregnancy can decrease the risk of pregnancy-related complications like pre-eclampsia and hypertension. However, before continuing to do sports, women should consult their doctors. It may be better to change their training programs, intensity, and types of exercises to make them more suitable and less injurious.

Sport and Changes in Woman’s Body

Women’s bodies undergo many changes during the 9 months of pregnancy. These changes will affect all the aspects of life, from breathing to the ability to walk to the way a woman can do sports, for example:

• During pregnancy, women’s heart rate increases, especially during rest, so it’s wrong to do exercises with the usual pulse.
• Blood pressure drops in the second trimester. During this period, women should avoid rapid and fast changes of position. Don’t lay or stand too fast; do everything at your own tempo and even slower.
• During pregnancy, women’s weight also increases. This change will result not only in the shape of the body but also in the centre of gravity. It will move forward which will affect your coordination. It’s very important to pay a lot more attention to how you walk, sit, and move in general not to get trauma.

Things to Do Before Beginning Exercises

Before starting or continuing to do sports, you should undergo additional screening to identify potential risks and health problems during physical activities.

If you have an opportunity to do some sports, that’s great, but don’t forget to take care of yourself and don’t overtax.

Let’s look at recommendations for those you did sports before pregnancy:

• Your body is your best guide, so listen to it and identify signs of tiredness, and don’t be exhausted while training. You shouldn’t sweat like before. Sport during pregnancy is good only for maintaining health, not for achieving new sports results.
• Don’t train every day. It’s better to walk outdoors, in the forest or park. Exercises are good at least 2-3 times a week for 30 minutes.
• Be guided by your coach and doctors.

If you aren’t an active and regular athlete but you want to do exercises, the recommendations below are for you:

• Start with low-intensity exercises such as swimming, walking, or light stretching and then increase the intensity if your doctor doesn’t have any opposition and you feel comfortable.
• Start with short training sessions. For example, 15 minutes each 3 times a week.

Examples of Low-Intensity Activities for Future Moms

In general, the list of activities below is known as the best during pregnancy and less risky than others:

• Walking or hiking outdoors or on a running machine. This is an ideal activity for future moms. Walk for at least 30 minutes to boost blood circulation and fill the lungs with oxygen. In addition, for walking, choose only flat ground and avoid falls.
• Swimming and water fitness. Every week the baby grows bigger, and it’s very noticable for your body. Doing exercises in water will relieve your back and the whole body from this heaviness. Moreover, swimming will help you to control and train your breathing and heart rate, which will help in childbirth.
• Cycling. It’s better to do cycling only before the second trimester. Like swimming, cycling also trains your breathing and helps to build muscles in your legs. You don’t need to ride a bike outdoors, just have a machine at home and ride it slowly, especially when the weather is cold and windy.
• Stretching and yoga, and other gentle exercises. These kinds of sports are smooth and slow, which is excellent during pregnancy. Use the Internet or the advice of your doctors to choose the right poses for you.
• Kegel exercises. For every mother, it’s essential to strengthen the pelvic floor to reduce problems for the child and tearing during childbirth. Moreover, such exercises will help you to recover more quickly after the birth of your baby.

Activities to Avoid during Pregnancy

Pregnancy is an important, beautiful, and hard part of a woman’s life. Sport can be helpful, but it’s crucial to do it wisely. Let’s look at some activities that should be strictly avoided during pregnancy to keep women and babies safe and healthy.

• Team sports with striking elements like soccer hockey.
• Falling – for example, horse riding, skating, and skiing.
• Abdominal pressure – avoid weightlifting and heavy lifting.
• Pressure changes – stop scuba diving.
• Exercises that include lying on your back – the weight of your baby can slow the stream of blood to your heart. Such exercises can be replaced by those in which you need to lie on your side.

If you have any uncertainty about sports during pregnancy and what particularly you can do without risks, consult with your doctors.

Closing Words

When a woman is pregnant, she needs more attention, quietness, and love from family. She won’t be active or have a willingness to keep fit if there is a lack of support and attention. Sport cannot be the only source of energy, strength, and mental health. There should be love and warmth at home to help a woman give birth to the baby. This process is far from easy.