Physical activity for healthy pregnancy

Physical activity for healthy pregnancy

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Sport should not be excluded, on the contrary, it must be added, adhering to certain restrictions.

Pregnancy is a unique period in which patient’s lifestyle can significantly affect the somatic health, the course of gestational process and the condition of the fetus. Regular physical activity throughout life, including gestation period, is associated with significant benefits for
health, including improved physical form and mental health, as well as reducing the risk of chronic diseases.

It is known that as the pregnancy progresses, the patient’s natural may naturally change. Pregnant women may lead a sedentary lifestyle and be physically inactive due to the need to adapt to significant physiological and psychological changes during the entire antenatal period. Factors causing a decrease in the level of physical activity can be not only medical contraindications for exercising, but also the woman’s own opinion or her doctor’s opinion.

Recent epidemiological data based on the National Health and Nutrition Survey (NHANES) show that only 15% of pregnant women do the basic gravid exercise recommendation of 150 minutes of moderate-intensity exercise per week by themselves.

Previously traditional advice from doctors to “rest during pregnancy” in recent decade are increasingly replaced by recommendations to lead a more active and mobile lifestyle during pregnancy. Back in 2015 American College of Obstetricians and Gynecologists published a sensational statement about that the lack of sufficient physical activity during pregnancy is risky behavior.

1 trimester

The first trimester is the beginning of a new life. During this period, the stomach is still small or completely invisible. Many women at the beginning of pregnancy are worried about toxicosis and other ailments. However, even in the absence of discomfort, expectant mothers should especially take care of themselves in the early stages because of the risk of spontaneous abortion. To reduce it, you need to know what exercises are recommended in the first trimester and how to properly conduct fitness classes.

Exercise to include in training during this period:

  • Walking in place and treadmill.
  • Exercises to strengthen the pelvic floor muscles.
  • Complexes to maintain the shape of the breast.
  • Breathing exercises.
  • Swimming.

During the first trimester, you need to exclude any exercises on the abdominal muscles, deep squats and bends, jumps. These elements can increase the tone of the uterus, and therefore worsen the condition and even lead to termination of pregnancy.

2 trimester

The second trimester is considered the most favorable period for active training. Most often, toxicosis is already receding by this time, and the belly is not yet so large that it interferes with physical activity. The body also has time to get used to the changes, so the risk of any complications due to training is reduced. In the second trimester, you should pay maximum attention to strengthening muscles and preparing for childbirth. In the program of home activity, you need to include exercises for training the muscles of the back and hips, and the pelvis, such as:

  • yoga asanas
  • water aerobics
  • Nordic walking
  • long walks in the fresh air

3rd trimester

The third trimester is the final stage of pregnancy. It is not necessary to limit physical activity at this time, but its intensity must be reduced. An enlarged belly can interfere with many exercises, so lighter exercises should be preferred. In the third trimester, mothers-to-be are often worried about swelling and being overweight. These changes must be taken into account when selecting the load. During this period, you can focus on yoga or exercises with a medicine ball or fitball. Be sure to pay attention to strengthening the muscles of the chest and preparing the muscles of the pelvis, abdomen for childbirth. The complex should include breathing practices, you can try to master the poses to facilitate contractions.

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