Pregnancy and physical activity – benefits and contraindications

Movement during pregnancy has a positive effect on the entire course of pregnancy. It not only shortens the time of labor, but also postpartum. Babies of mothers who are physically active are born healthier and stronger, and the mother herself recovers faster from childbirth.

Activity during pregnancy – why is it so important?

According to scientists, physical activity during pregnancy positively affects not only the mother, but also the baby.

A pregnant woman’s body changes as the 9 months pass. A growing belly puts a strain on the back and joints, but not only that. Most organs work with redoubled force. This can cause not only physical strain, but also mental strain. Physical activity helps alleviate this condition. In addition, it will help maintain a healthy body weight, which reduces the risk of gestational diabetes

Activity during pregnancy – benefits for mom:

• Increases blood flow through the uterus and placenta.
• Improves respiratory capacity (useful at the time of childbirth).
• It will shorten the delivery time. The mother-to-be will get into shape faster right afterwards.
• It alleviates constipation.
• It positively affects the cardiovascular system, including the heart.
• It will increase lactation – it will appear earlier and last longer.

Physical activity during pregnancy – benefits for the baby:

• Efficient blood flow through the placenta and uterus has a positive effect on the baby and the entire course of pregnancy.
• Newborns born to active mothers are healthier and stronger.
• Children get sick less.

Most importantly, mom’s mental attitude changes. Being active during pregnancy reduces the risk of postpartum depression. In addition, physical activity after childbirth, shortens the postpartum period.

Physical activity and pregnancy – when not to exercise?

In a complicated pregnancy, physical activity is prohibited. In case of bleeding, stop exercising immediately and see a doctor. Also contraindicated are cervical insufficiency, placenta pre via and hypertension in pregnancy. Exercise is not recommended for moms with gestational diabetes.

Physical activity during the first trimester of pregnancy should be kept to a minimum. In the early stages of pregnancy, the baby is developing and it is important not to overload yourself. Abdominal cramps caused by excessive exertion could end in miscarriage.

What activity during pregnancy will be safe?

Not all forms of activity are recommended during pregnancy. The best exercises are those in which there is no risk of falling, or injury. Weight-bearing exercises should be avoided, and the maximum heart rate should be 140 beats per minute. The frequency of exercise should not exceed 3 days a week for about 30 minutes each. To strengthen the joints, swimming is recommended. It is not necessary to exercise intensively. Just lie in the water.

Walking will also be a physical activity. A couple of times a week, 30 minutes each, is completely sufficient. If the mother-to-be feels up to it, she can go jogging. There are no contraindications to this, as long as the run is steady and calm.

In principle, no physical activity during pregnancy is a hindrance, as long as the mother feels like exercising and does not overload herself. Aerobics, yoga and gentle strength training are also recommended for pregnant women.

During pregnancy, do not engage in sports that carry a risk of accident: for example, skiing, skating, horseback riding, lifting weights. The injury could put the child at risk.

See also: Tanning during pregnancy – is it safe?