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Pregnancy and Exercise

There is no reason to skip exercise when you are pregnant. On the contrary, there is evidence that a combination of cardio and strength training during pregnancy is beneficial for well-being and progress.

Women who exercise experience easier pregnancies, they have less complicated births, they have better self-esteem and are rarely depressed.

Pregnancy and Exercise

If you are used to exercising, you can safely continue with it when you are pregnant. If you are not exercising it is a great opportunity to start now. As long as you follow some simple precautions, it is only positive for both you and the child that you remain active - as long as you have a normal pregnancy and do not suffer from any particular illnesses.

Also read: Changes in the body during pregnancy

Does not increase the risk of giving birth prematurely

Many believe that training can lead to premature delivery, but that is not the case. According to the Danish medical journal, studies show that physical activity has no negative impact on childbirth and that exercise actually seems to halve the risk of giving birth prematurely. One reason why some people think that exercise negatively affects childbirth is likely that women with hard physical labor often give birth prematurely. According to an article in the Danish medical journal, the reason for this difference may be that exercise is more pleasurable, not as long-lasting and that you can take as many breaks as you want. Work, on the other hand, can be monotonous, static and long-lasting. Visit Bestaah for quality and affordable plus size maternity dresses.

Have equal or larger children

The benefits of staying fit even as your stomach grows are many. Physical activity during pregnancy can reduce problems with back pain, constipation, swelling and bloating. It prevents high blood pressure, reduces the risk of developing pregnancy poisoning by 40 percent and reduces the risk of gestational diabetes by 70 percent. In addition, exercise can lead to better mood, more energy, better night's sleep and less weight gain, in addition to the effects exercise itself has for health. Physically active women more often have normal deliveries with fewer complications. They recover faster after childbirth, often have better self-esteem and rarely experience childbirth depression.

Those who exercise often get the same size or slightly larger and taller children than those who do not exercise. Children's fat percentage is the same. The children also show fewer signs of stress during childbirth and have better general state after birth.

The fact that the woman is strong and enduring after birth is nothing negative.

Avoid contact sports

The benefits are, as I said, many. However, it is important to adapt the training to how you feel. Pregnancy requires one's body and it is not recommended to carry on very strenuous exercise. Doing so prioritizes blood to the muscles rather than to the uterus, which can impede fetal growth. Many pregnant women suffer from muscle spasms. Therefore, stretch before and after exercise, but do not overdo it!

When you choose activities, you will go a long way in using reason. Avoid contact sports such as martial arts, handball, football and basketball. First and foremost to avoid blows to the stomach but also because hope and fast movements can lead to injuries to joints and ligaments. Pregnancy hormone relaxin causes joints to relax during pregnancy. This is necessary for the pelvis to expand during childbirth.

The best thing is to exercise moderately. This means that you utilize 60-70% of your maximum capacity, or that you exercise with a maximum heart rate of 160 beats per minute. As the uterus grows, the pressure on the lungs will also increase. You will then notice that you are getting tired and out of breath faster. However, the effect of the training is as good as before.

Exercise at least 30 minutes a day

You should also avoid activities that are at high risk of falling or getting damage to / in the stomach. Examples of this are extreme sports, gymnastics, horse riding, alpine sports and water skiing. Also avoid diving. This is because dangerous air bubbles can form in the baby's bloodstream during ascent. This can lead to miscarriage, birth defects, poor fetal growth and / or premature birth.

All pregnant women are recommended at least 30 minutes a day with moderate physical activity. This can include exercise at a fitness center, swimming, cycling on an exercise bike, going for a walk or other forms of exercise that are not part of the type of exercise you should avoid. If you are at risk of getting pregnant diabetes or pregnancy poisoning, there are even more reasons to exercise at least 30 minutes a day. Even 20 minutes of exercise three to four days a week has a positive effect on health.

If you have problems with your back or have pelvic pain, swimming or cycling on exercise bikes is recommended. These are the most gentle forms of exercise. Many pregnant women without pain also switch to swimming or cycling on an exercise bike as this feels most comfortable.

Weight Training

Strength training is also a good alternative throughout pregnancy - whether you are used to it or if you are starting now.

You should not exercise too hard. If you are able to do 12-15 repetitions per exercise, you will not use too much weight. If you can handle fewer than 10 repetitions, you should choose lighter weights. In general, you should not exercise your legs too heavily during pregnancy and preferably do not exercise sitting or lying down. This is because some of these exercises can significantly increase abdominal pressure. Other exercises you would prefer to practice sitting, and preferably use apparatus. If you exercise with free weights, be sure to perform the exercises correctly. After the first third of pregnancy, you should also not exercise while lying on your back. This is because the pressure on the large body pulmonary artery in the abdomen can become great when lying on your back. This can reduce the blood flow to the uterus. Blood flow from the legs back to the heart can also be inhibited.

Also avoid exercises where you have to stand completely still for long periods.

You can workout classic abdominal exercises like sit-ups, if it feels good, and if you don't have shared abs. To protect the center line, sit-ups with arms crossed over the abdomen. The same goes for situps that train the oblique abdominal muscles.

Do not overdo it

After the birth and the next few years after that, you will carry the baby a lot. Then it can be an advantage to be strong in the back, chest and arms. There is nothing to suggest that strength training during pregnancy has a negative effect on mother or child.

If you are used to running / jogging, you can continue with it. However, if you have not done this before, it is recommended that you choose other activities when you are pregnant, such as a treadmill, exercise bike or swimming.

Other things you should be careful about are overheating. Don't work out in the middle of the day when it's hot. Make sure there is good ventilation when exercising indoors and drink plenty of fluid. If you are in pain, take it easy for a while or end the day's workout - no matter what form you are. Be on your guard if you become dizzy, nauseous, have blurred vision, become out of breath or exhausted. If you feel that you are not feeling well in any way while exercising, you should discuss it with your doctor

Last but not least, do not overdo the training. Exercising is good when you are pregnant, but it is not advisable to train for a marathon or start a weightlifting career.

 

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