Exercise during pregnancy? Many women are still of the opinion that they should not take part in sport during pregnancy. Sport can significantly support the well-being of mother and child.
Pregnant? Stay fit!
The pregnancy test is positive - finally the sweaty exercise sessions are history. Finally the free ticket to lie comfortably on the sofa and not have a guilty conscience - as a pregnant woman, any excitement should be avoided. That's true so far, and yet it is a misconception that exercise can harm you during pregnancy.
Pregnant women who do sports do not harm themselves or their unborn child. The fitter the woman is, the easier it is to make the numerous changes. Ultimately - during pregnancy - the cardiovascular system is more stressed than usual. For this reason, it is advisable to also do light endurance sports during pregnancy. It is important that the pulse does not exceed 140 to 150 beats per minute.
Jogging while pregnant
If the pregnant woman has been jogging with passion before her pregnancy, she can also pursue the hobby during the nine months. Those who jog regularly keep their bodies fit. Women who did not go jogging before their pregnancy should never start during pregnancy. It is important that the pregnant woman warms up before running or slowly cools down again when she is finished with the unit.
The speed should be adjusted so that conversation would be possible while running. Before running, the pregnant woman should drink enough or bring a water bottle with her to prevent dehydration.
Swimming in pregnancy
Swimming is a suitable sport that can also be practiced during pregnancy. Swimming increases fitness, but does not burden the circulation and can promote relaxation. The risk of the pregnant woman contracting an infection is low. Of course, hot tubs and thermal baths should be avoided as warm water increases the potential for danger. However, this does not apply to "normal" swimming pools.
It is important that after swimming the wet clothes are exchanged for dry swimwear. Special tampons can be used to reduce the penetration of water into the vagina. There are those in pharmacies or drug stores. Normal tampons are not recommended because they soak up with the water and thus increase the likelihood of becoming a breeding ground for germs.
Strength training & gymnastics
If the woman has already done regular strength training before her pregnancy, she can also do this during pregnancy. But even if strength training is allowed, care should be taken to take it slowly and not to overdo it.
Exercises on equipment, as long as you do not use heavy weights, are possible. So-called press breathing should definitely be avoided. Another option is gymnastics. During training, it is important that the pregnant woman feels comfortable with the workload and does not do any exercises under pressure.
When exercising, make sure to drink enough fluids and breathe evenly. For this reason, pregnant women are advised to breathe in with their nose and out with their mouth. Pressed breathing and holding your breath should be avoided. When asked how many exercises are good or which exercises should actually be performed, the pregnant woman should pay attention to her feelings.
It is important to view exercise during pregnancy as a casual affair that should in no way involve any obligation to exercise. Sport - especially when it comes to strength units and gymnastics - should be fun and strengthen your well-being, but not ensure that you are constantly exhausted.
Why sport is good for mother and child
The unborn feels all the sensations of the woman. If the woman's pulse increases, so does the baby's pulse. The baby also moves during exercise. It also swims, kicks, and turns more intensely. Once the training session has ended, the unborn baby will also begin to rest. The pulse calms down, it becomes calmer.
Fitness training therefore not only affects the mother, but also the child. It has also already been stated that exercise during pregnancy means that back problems do not occur in the first place or are significantly alleviated and that excessive weight gain can also be avoided.
The risk of the pregnant woman developing gestational diabetes is also minimized. Women who do exercise feel less depressed and are in a "better mood"; This can also partially reduce water retention.
When should you give up exercise?
But not every woman should exercise when she is pregnant. Above all, women who have already experienced miscarriages or premature births or who have constant uterine contractions should refrain from exercising. Even if the pregnant woman suffers from respiratory or circulatory diseases, has high blood pressure or preeclampsia, anemia has been diagnosed or bleeding or spotting has occurred, no sport should be exercised.
It is also advisable not to exercise if you have multiple pregnancies. The fact is: If you have a high-risk pregnancy, you should refrain from exercising. Tip: If the pulse rises to over 150 beats per minute, you have to take a break or end your training.
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