Why is sport so important for the health of an expectant mother?
Planning a pregnancy is an incredibly exciting and responsible period in the life of every woman. Not only the success of fertilization, but also her well-being for nine months, and even childbirth, depends on how ready she is to conceive her little one. It probably won’t be a revelation to anyone if I say that thanks to trained muscles, a positive attitude, and good physical shape, it is much easier for a young lady to bear a baby and give him life. Let's take a closer look at all the positive features of moderate sports activity and make sure of their impact on successful conception. So, sport is useful because it...
Develops all muscle groups
Doctors have noticed that girls who regularly engage in any kind of sport are much less likely to experience toxicosis in the 1st trimester , edema at the end of pregnancy, nervous and physical exhaustion of the body, and complications during childbirth. This is explained by the fact that strong, trained muscles of the abs, back, legs, and the body’s adaptation to physical activity contribute to a calm pregnancy, reduced fatigue, and the safe birth of a baby.
Normalizes sleep
During active physical activity, fatigue is evenly distributed throughout the body. If you are overloaded with mental work, exposed to stress at work, which has led to problems falling asleep, then just 3-4 workouts a week will help neutralize this trouble. Well, we understand how important good rest at night is for the health of the expectant mother!
In 2013, a study was conducted by the non-profit organization NationalSleepFoundation in the USA. It showed that women who regularly exercise can boast of sound and healthy sleep than those who prefer to relax on the couch. With the same number of hours of night rest, the first ones woke up more rested and in a good mood.
Stabilizes heart function, strengthens blood vessels
The easiest way to strengthen the “motor” of our body is to run in the morning or ride a bike. Well, or as an option, sign up for cardio exercises at the gym. During these activities, the heart has to work harder to pump blood. As a result, cells and muscles require and receive more oxygen and nutrients, and the walls of blood vessels become stronger. For the expectant mother, this is an undeniable advantage, since during pregnancy, especially in the last trimester and childbirth, a healthy heart is a tangible bonus.
Has a beneficial effect on sexual temperament and mood
Probably, many of you have already been able to see that an active lifestyle significantly increases sexual arousal. Research in sexology has also confirmed this fact. They have proven that healthy, regular sexual relations have a beneficial effect on reproductive functions and increase fertility. Moreover, we recommend sports not only for women, but also for men who want to soon become a father. Habitual physical activity increases testosterone production, and thereby improves sperm quality. Well, this is certainly important for the planned conception to occur.
An active lifestyle contributes to the release of endorphins or happiness hormones into the body, which charges a person with a positive attitude, optimism and leaves no chance of depression.
Maintains normal weight
We all know that being overweight, just like being thin, has a negative impact on the general condition of the body. Excessive obesity in women often leads to hormonal imbalance and, as a result, conception becomes unlikely, and bearing a baby becomes problematic. But thanks to sports when planning a pregnancy, even hardened fatties will find it easier to keep their bodies in healthy shape. A properly balanced diet combined with moderate sports activities creates a favorable environment for pregnancy.
Well, in addition to all of the above, sports:
- reduces the likelihood of developing hormonal problems;
- accelerates metabolic processes;
- strengthens the nervous system;
- increases immunity;
- helps improve overall well-being in women.
Agree, this list is quite convincing to start playing sports when planning a pregnancy, or better yet, long before this decision!
Does sport when planning pregnancy negatively affect the ability to conceive?
As a result of a long-term study by the Norwegian University of Science and Technology, it was found that intense sports during planning may be more harmful to conception than smoking and age. Scientists asked 3,000 women about their sports habits and lifestyle, and a few years later about planning and completed pregnancies. It turned out that serious sports activities had a clear negative effect on conception. However, the study gives hope to sports fans as well. Since fertility problems in athletic women were not constant. If physical activity was reduced, the body began to recover faster, and after some time the woman experienced an improvement in fertility.
When physical activity and sports can cause harm
Despite the huge list of positive “YES” in the direction of playing sports, there are also some contraindications at the stage of planning a baby. You and I want nothing to interfere with the long-awaited conception? Then please read this section carefully. So, when can sports cause harm?
If a woman has not exercised for a long time, then at the stage of pregnancy planning she should not make too sudden “jerks”. Intense exercise without any stop control can deplete the body and lead to hormonal imbalance. But right now the strength and stability of all our systems are especially needed.
The same can be said for the “crazy” fans of long hours of training. The rule already applies here - “Do no harm!” The race for muscles and a “lean” physique significantly reduces fertility, so at the stage of pregnancy planning it is better to reduce the increased intensity of training.
Doctors explain this pattern by the fact that during an extremely strong emphasis on sports, the body throws all its strength into recovery and quickly becomes exhausted. As a result, all other processes are inhibited. For the same reason, the hormonal balance may be disrupted and, as a result, the menstrual cycle - the egg does not mature... ovulation is absent... pregnancy does not occur...
4-8 weeks of pregnancy
4-8 weeks. From your daily workouts, you should exclude any types of exercises that put a lot of stress on your abdominal muscles . Squats, “swinging” the press, bending forward and backward are dangerous because they can provoke miscarriage. Try to avoid the so-called inverted poses: they are found in the “bicycle” and “birch tree” exercises, when standing on your hands, and in many yoga asanas. You should not do exercises that require you to pull your knees to your chest.
For expectant mothers, swimming and water aerobics are very beneficial for future mothers . You can do them (in the absence of contraindications) from any stage of pregnancy until almost childbirth.
The relationship between the menstrual cycle and active sports
The first thing you need to pay attention to at the stage of planning a baby is the menstrual cycle. In order not to harm conception, it is best to use the following tips for planning training. So…
From the 1st to the 3rd day of your period, limit stress on the pelvic area, abdominal area and legs, as tension in these areas can increase bleeding and pain.
From day 4 to the middle of the cycle, you can train at your usual pace.
From days 15 to 23, it is advisable to reduce the intensity. After all, this is the period after ovulation, which could well have ended with the birth of a new life. Excessive tension in the pelvic and abdominal areas can “disrupt” pregnancy or lead to ectopic attachment of a fertilized zygote.
From days 23 to 28, it is best to just rest or engage in “soft” sports: walking, swimming, etc. After all, you may already be pregnant, but not know it. So don’t stop your future baby from settling comfortably in a new place))
Choice of exercise
Here are some recommended fitness activities for women planning a pregnancy. You can choose what you like best.
Walking is a good and easiest way to keep yourself in good shape. To practice walking, you do not need special training or a strict training program. Walking helps you lose weight and relieves unwanted stress.
Jogging stimulates blood circulation throughout the body . However, intense workouts can be detrimental to your menstrual cycle, especially if you have an irregular cycle. Therefore, as soon as you get tired, go for a walk or just rest.
Cycling is a fun, easy, low-impact form of cardio exercise. It helps to lose weight and improve muscle tone, especially in the hips, which has a very good effect on labor.
Swimming is a type of physical activity that is great at any stage of pregnancy, as it quietly and comprehensively trains all the muscles of the body. Get into the habit of swimming several lanes every day. Swimming is also useful for reducing pain and discomfort in the second half of pregnancy.
Yoga is a great way to maintain a balance of mental and physical health. Regular yoga classes help make it easier to endure pregnancy, childbirth and recover faster after childbirth.
Pilates strengthens the core muscles of the body. It trains both the body and the brain, forcing the muscles to hold certain poses and find balance. Pilates is useful for improving joint mobility and muscle elasticity and prepares well for the stress of pregnancy and childbirth.
Weightlifting is good for both your upper body and leg muscles because it trains those muscles that provide stability when lifting weights. But please don’t overdo it, as weightlifting can change the body’s hormonal levels and lead to menstrual irregularities, which prevents the desired conception.
“Yes” and “No” to certain sports before conception
For women at the stage of pregnancy planning, doctors recommend sports activities lasting no more than 60 minutes, without lifting heavy dumbbells and barbells. You should definitely refrain from contact sports, ice skating, football, skiing, horseback riding.
Such precautions are due to the fact that most often a woman learns that conception has occurred at a period of 4-6 weeks. And training with an increased risk of injury: the likelihood of falling, blows to the abdominal area, can interrupt such a desired process.
The following sports are considered the best activities for women at the stage of pregnancy planning:
- yoga (there is even yoga for conception);
- dancing, especially oriental;
- run;
- a ride on the bicycle;
- gymnastics;
- Pilates;
- swimming;
- water aerobics;
- bodyflex;
- race walking;
- cardio training;
Strength exercises on machines can be left if a woman has been doing them for a long time. But it’s still better to discuss with the trainer a small adjustment to the program, which will take into account the possibility of an early pregnancy.
Well, let me remind you again - refrain from vigorous physical activity during menstruation and ovulation. These days it is advisable to give the body a rest and gain strength.
And, of course... Listen to your feelings!!! Don't miss the lucky two lines on the test for diligence during active sports training.
Physical education during pregnancy
As they say, movement is life. Indeed, if we are physically active, we feel healthy, fresh, joyful and full of energy. This becomes especially important during pregnancy, so physical education during pregnancy should become one of the main and mandatory activities in your daily routine during this period.
What type of exercise is best to choose during pregnancy?
Pregnant women, as well as non-pregnant women, should combine aerobics and strength exercises in their exercise.
Aerobics is any activity that gets your heart and lungs working. For example, brisk walking, jogging, swimming or dancing. Some routine activities that are part of your daily routine (daily activities) can also be classified as aerobic activity.
Examples include fairly strenuous housework, walking up stairs, or gardening work that leaves you slightly out of breath and slightly sweaty.
What to buy for a newborn baby and mother
Strength training is primarily a muscle strengthening activity. This may include stair climbing, walking uphill, strength training, yoga, or similar resistance exercises that challenge your major muscle groups. In some ways, this includes active shopping!
Among other things, during pregnancy all women are recommended to strengthen their pelvic floor muscles. Exercises aimed at this muscle group will not be in vain - your labor will begin on time and will be much easier than it could be.
A very good form of exercise during pregnancy is walking. Walk more, fresh air will also be very useful for you and your baby.
Swimming during pregnancy is also very beneficial. Special swimming classes for pregnant women or other sports training specifically aimed at pregnant women exist today almost everywhere.
How much exercise should you do during pregnancy?
If you are someone who exercised regularly before pregnancy, then maintaining your previous level of physical activity makes sense. You can try to continue your workout routine to maintain your fitness level as long as you feel comfortable doing it.
However, it is absolutely normal that as your pregnancy progresses you will be forced to slow down the intensity of your physical activity and will not be able to exercise at the same level. Be prepared for this, listen to your body.
As soon as you feel any discomfort during or after class, this will be a sign for you that it’s time for you to make changes to your classes, reduce the rhythm and load. Ask your doctor for advice on your physical activity program, and ask your trainer to make adjustments to your activities and tailor them for you during pregnancy.
The optimal exercise time to strive for during pregnancy is 30 to 45 minutes of aerobic physical activity per day.
If you weren't physically active before pregnancy, you shouldn't suddenly start doing intense exercise. Start with 15 minutes of physical activity three times a week. You can then gradually increase the time to 30 minutes four times a week, and then to 30 minutes every day.
You should aim for moderate intensity exercise. This means you should feel a little warm, a little out of breath, and quite a bit sweaty.
A good tool that you can use to measure the intensity of your exercise is the following test. You should strive to remain able to speak and carry on a conversation during class. If you can talk, then you are probably exercising at the appropriate level and intensity. If you sound out of breath during exercise, it may mean that you are doing the exercises at too intense a pace or for too long.
24-28 weeks of pregnancy
24-28 weeks. During pregnancy, long walks in the park, forest, and in general, in the fresh air, are very useful. Walk for at least 1 hour, since the blood begins to intensively absorb oxygen only 30-40 minutes after the start of the walk.
If during pregnancy you engage in the now popular belly dancing - belly dancing - then in the second and third trimesters you will have to exclude any movements that cause a feeling of shaking. Movements should be smooth and careful.
Include in your set of exercises in the gym those that will strengthen the muscles actively involved in childbirth: the muscles of the perineum, abdominal cavity and pelvic floor. These are, for example, Kegel exercises, which develop intimate muscles. But you should start training as carefully as possible and only after mandatory preliminary consultation with a doctor: after all, if there is the slightest threat of pregnancy, it is better not to risk it.
16-20 weeks of pregnancy
16-20 weeks. The expectant mother, together with the doctor, must choose for herself the optimal load and regularity of exercise. It is believed that 3-4 times a week is best, but for some pregnant women this is not enough, and they exercise every day. Cheers! It is important that exercises bring only good feelings and mood, and not shortness of breath and a feeling of fatigue. For beginners, the duration of classes should not be more than half an hour (10 minutes each for warming up, intense exercise and relaxation). And for more advanced athletes, the duration of a set of physical exercises can increase to an hour.
How do you know if the load is high? If after class you feel unbearably sleepy, it means you are overtired. Signs of overwork include excessive sweating, pain and tension in any of the muscles, and especially in the abdominal and back muscles, as well as a rapid (over 100 beats per minute) pulse within 5 minutes after the end of the gymnastics.
What kind of activity can you do?
Future pregnancy is not a reason to completely abandon sports activities, but a woman planning to add to her family needs to clearly understand which activities should be completely abandoned and which ones should be dosed. During the period of preparation for conception, it is necessary to exclude:
- Sports and fitness related to any jumping, since such exercises negatively affect the process of the release of the egg from the ovary and the subsequent implantation of the fertilized egg to the uterine wall.
- You should not engage in training that poses a risk of falling and getting any injury; particularly traumatic sports include team games (volleyball, football, basketball and others), equestrianism, weightlifting, and jumping.
- Strength exercises, training on simulators, involving increased stress on the pelvic muscles.
- It is advisable to limit classes to dance fitness and dancing using various acrobatic elements.
