The World Health Organisation WHO recommends that women should undertake regular physical activity during pregnancy and after childbirth. However, is movement during pregnancy always advisable for mothers-to-be and which activities are recommended?
Movement during pregnancy - advantages
Movement during pregnancy has a positive effect on the course of pregnancy. Scram he both time of childbirth, but also the postpartum period. It was found that dChildren of mothers who are physically active are born healthier and stronger, and women comes back fasterit to fitness after childbirth. It should be remembered that childbirth is for the mother an effort comparable to running a marathon, hence it is worth prepare well for it.
It has been studied that physical exercise during pregnancy:
- Can reduce growth weights during pregnancy, and thereby reduce risk of gestational diabetes.
- Does not increase probabilities miscarriages, premature births neither birth complications,
- It reduces the risk of hypertension, cardiovascular disease, cancer, type 2 diabetes and premature death.
- It benefits mental health, reduces symptoms of anxiety and depression, and has a positive effect on cognitive function and sleep.
- Improves respiratory performance, which often turns out to be useful at the time of delivery.
- Will reduce time itself childbirth and puerperium,
- Relieves constipation,
- It has a positive effect on the cardiovascular system, including the heart.
- It will increase lactation - it will occur earlier and last longer.
- Zprevents many typical pregnancy complaints, e.g. back pain, respiratory problems and even hypertension and swellings.
- Efficient blood flow through the placenta and the uterus has a positive effect on the baby and the entire course of the pregnancy.
When is exercise in pregnancy inadvisable?
Physical activity inicated in the first trimester of pregnancy should however limited to a minimum. In the early stages of pregnancy rapid child development occurs, therefore it is important in order not to overload body. Nimmeasurable efforte can cause abdominal cramps, that threaten miscarriage. The second trimester of pregnancy is period safestm until commencement exercise during pregnancy. Physical fitness Thoseęincandescent women is then at the highest level.
However, in complicated pregnancy physical activity jest forkazana. In the case of speeches bleeding should be discontinue as soon as possible exercisenia i contact doctorem. Contraindication to practice is cervical insufficiency, placenta previa and hypertension, as well as gestational diabetes.
What exercises are advisable during pregnancy?
Before starting the exercise consult your doctor to ascertain what type of exercise you can take. Besty movement during pregnancy is one that does not carries with it risk of fall or injury. Please also avoid heavy exercise and control heart rate, that do not should cross140 beats per minute. ĆThe training should noto be performed more often than 3 days a week and no longer than approximately 30 minutes.
It is worth remembering that walking is also a physical activity, and it will certainly be a healthy and beneficial relaxation for the body. In addition, exerciseexercises you can do during pregnancy outside of the birthing school classes are:
- yoga for pregnant women,
- pilates for pregnant women,
- fitness for pregnant women,
- breathing and relaxation exercises,
- big ball exercises,
- swimming and aqua aerobics for pregnant women,
During pregnancy, no should practise sports, carrythat with the risk of an accident, such as:
- snowboarding,
- surfing,
- skateboarding,
- tennis,
- horse riding,
- skiing, skates and inline skates,
- cycling
For more intensive efforts pregnant mogą afford te womenwhiche systematically practisedy sport before pregnancy, However, if the doctor will forbidł Ci during pregnancy traffic, whether does not recommend specific disciplines, you should follow his recommendations.
