Guides For Sport In Pregnancy – Exercise promotes muscle growth, strength and endurance. Therefore, you can help you to carry your weight rising in pregnancy to prepare for the physical stress of birth and get back into shape after childbirth again. In addition, sports relieves in pregnancy physical problems like back pain, constipation, fatigue or swelling. Finally, it simply makes good mood and a better self-esteem. And you can probably sleep better. So you see, in pregnancy Sport has many advantages.
When shouldn’t I exercise?
Some women need special care of during pregnancy. You should then have been advised by your doctor if you can exercise in case have already suffered a miscarriage or have ever had a premature birth. If you are healthy and fit, and feel up to it, you can continue your exercise program quietly. The “American Journal of Obstetrics and Gynecology” reports a study, according to which it has no negative effects on the health of the baby, when healthy, well-conditioned women continue their training throughout the entire pregnancy. Scientists at the University of Oslo studied 42 pregnant women in the week exaggerated either a high or at an intermediate level sports six times. When comparing the labor length, the weight gain of the mother and the baby’s birth weight, no differences were found between the two groups. Do not forget however, to inform your doctor that you want to continue your exercise program.
What sports are best for pregnant women?
Suitable and safe are walking, jogging, swimming, cycling apply on a home trainer, tennis and cross country skiing – as long as you do not overdo it. Yoga and Pilates are also recommended, but you should get a trained Instructor that has experience in dealing with pregnant women.
Do I need to change my exercise habits in the different stages of pregnancy?
Yes. Even if you were active before your pregnancy, you will probably completely screw back saying your training schedule, the bigger your belly gets. In addition, you should be aware of the general rules for a safe workout during pregnancy. In the first trimester of pregnancy, it is particularly important to avoid overheating. From the second trimester of pregnancy, you should omit exercises in which you lie flat on your back or have to stand in one place for a long time, as this blood flow to the baby can be hindered.
What sports are not recommended?
Not suitable for pregnant women are sports that involve a greater risk of injury because you lose your balance and can fall. These include horseback riding, skating, alpine skiing, and water skiing. In addition, most doctors and midwives recommend not to get on a bicycle after the first trimester of pregnancy. Even if you are an experienced cyclist, the accident risk is just too high.
Sports after childbirth
Even though you may prefer fast your old figure immediately after birth, you should start with the sport slowly. First, you should be on the mound after exhausting birth once again physically, and then you can start with sports. Start with gentle stretching and exercises for muscle toning and strengthening. Once you feel fitter, you can then accept another sport. Best slowly begin to pressures exerted before the birth / pregnancy and thus familiar sports. If you had a c-section, you may do sports again until six to eight weeks after birth.