Pregnancy is always accompanied by advice and warnings from all sides: doctors, friends, relatives and even just acquaintances, wanting to provide you with attention and support, usually contradict each other and completely confuse you about what is useful and what is harmful for you and your child. But listen to the scientists: they agree that anything about moderate exercise during pregnancy will benefit both mother and baby.
It’s important to overcome your fear of physical activity during pregnancy and exercise within reason, taking precautions professor of physiology at the European University of Madrid, in an article in JAMA (Journal of the American Medical Association).
According to research by the American College of Obstetrics and Gynecology (2015), if a woman does not have any medical conditions, she should do 20 to 30 minutes of moderate-intensity aerobic exercise (one where you can calmly talk) several times a week.
Strength exercises are also very important, which will strengthen the muscles, since during pregnancy, the load on the spine and joints increases.
For a long time, there has been a point of view that if you have not exercised before, then pregnancy is not the best time to start. What we now know is that pregnancy is now considered the best time to add some physical activity to your life – because it’s the best time to change your habits. However, if you are new to fitness, then you gradually come to exercise: start with the lowest intensity exercise lasting 20-30 minutes, as recommended by the American Society of Obstetricians and Gynecologists (ACOG) and the American College of Sports Medicine (ACSM).
The benefits of fitness for pregnant women
Researchers at the American College of Obstetrics and Gynecology claim that physical activity during pregnancy
helps to avoid excessive weight gain, which complicates pregnancy and contributes to the development of obesity;
- strengthens the cardiovascular system and improves well-being;
- reduces the likelihood of the need for a cesarean section;
- reduces the risk of maternal hypertension and complications of the newborn’s respiratory system;
- Strength training during pregnancy maintains muscle tone, relieves pain and improves labor.
In addition, athletic parents are more likely to have healthy and slender children with athletic and academic abilities than those with a sedentary lifestyle.
Safe exercise for pregnant women
Before starting training, you will need to be sure to consult with your doctor.
Even women with chronically high blood pressure, pregnancy diabetes, and overweight or obesity can benefit from exercise, according to research. However, there are also cases in which physical activity should be limited or even avoided. For example, with heart diseases affecting thermodynamics, placenta preview after 26 weeks of gestation, persistent bleeding in the second and third semester, late toxicologist, severe anemia and the risk of premature birth, with a number of other complications.
In addition, for certain symptoms such as dizziness, vaginal bleeding, chest pain, muscle weakness, and calf swelling, you should stop exercising and see a doctor immediately.
It also needs to be done under the supervision of a physician, taking into account previous training experience, health status and the risk of complications during pregnancy, professor of anesthesiology and epidemiology at Michigan State University, who has conducted research on exercise during pregnancy.
Moderation is your goal.
Exercising too intensely can lead to dehydration and reduce blood flow to the placenta (blood will be transferred to the muscles).
- classes with an intensity at which the heart rate rises more than 90% of your maximum;
- long distance running;
- classes with very large weights in strength training;
- contact sports;
- hot yoga;
- exercises in the supine position (in the third semester).