During pregnancy, a woman needs to be very careful and closely monitor her health. You have to give up many habits and get used to new sensations. Next, we will talk about whether it is worth resorting to physical exercises during pregnancy and whether this will harm the unborn child.
Initially, it is important to remember that pregnancy is not a disease or a diagnosis, and if there are no complications, you can borrow something from the way you used to live.
Is exercise good for pregnant women?
Most expectant mothers before conception went in for a variety of sports with a specific goal - to keep fit or were real professionals in this field. As a result of previous training, the pregnancy process is easier. We conclude that physical exercises are very useful and necessary. But will they have such an effective effect even now?
Most doctors even advise their pregnant patients to go to the gym or exercise on the condition that they do not self-exhaust.
That is, if you were an amateur before, during pregnancy you need to reduce the load and choose exercises that are ideal for your condition. Today it is quite popular among pregnant women. The same rule applies to women who are professional. It is strictly forbidden to train in the previous mode.
The best and most useful option would be to perform simple cardio exercises to strengthen the heart muscles and keep the body in constant tone. Any light physical activity has a positive effect on the health of the mother, and therefore on the health of the unborn child.
Can you run while pregnant?
Running during pregnancy is a fairly common topic. If there are no contraindications to the doctor, then you can run in position, and even need to. Running is the most effective stimulant for the proper functioning of the heart, helps to control the weight of the expectant mother, and provides a full supply of oxygen to the baby.
Before starting a treadmill, be sure to consult with your doctor. If in the past you were not a particular lover of running, then now it is even more not worth taking on a marathon.
There are many running options for pregnant women. The most common are walking, jogging and light running.
Walking- the best physical exercise, safe throughout the entire period of pregnancy. In the third trimester, it is especially useful. The tummy is already large enough, so the load and exercise should be less dangerous. If you continue to exercise at the same pace as in the previous trimesters, there is a high probability of falling and getting injured.
Walking is very suitable for beginners. It is also important to alternate the pace of the workout. Start with a slow walk, gradually increasing the pace, then slow down again. It is not recommended to perform such a workout for more than 20-30 minutes a day.
Jogging- something between walking and actually running. If you have never done it before, now is not the time to experiment. If you are familiar with this sport, then it's time to start over. Jogging perfectly stimulates the work of the heart and improves the figure. In the first trimester, jogging for more than 15 minutes a day is not recommended. During the second and third trimesters - the number of workouts should be reduced to 10 minutes a day.
Easy run. It looks like alternating a 5-minute run with an intense 10-minute walk. Should not exceed more than 25 minutes per day. The most effective is in the first and second trimester of pregnancy. Further, you will automatically reduce the time and speed of jogging as the pregnancy progresses.
It is much more efficient and beneficial to run outdoors (at the optimum temperature). Feeling better instantly, the air gives a feeling of freshness and comfort. After classes, it is necessary to lie down for 15-20 minutes with legs half-raised and let them rest. By the way, it is also an excellent prevention against varicose veins.
Tip: Always check with your doctor before starting any kind of exercise.
I'm 28 years old. We have been married for almost 10 years, five children, we are waiting for more Lyalya. I'm a housewife. We live well, we have achieved a lot together, I helped my husband. I don’t smoke, I don’t drink alcohol at all, I’m homemade ... I asked her relatively recently why they hate me so much, what did I do wrong. And she just keeps quiet! She lowered her eyes and remained silent. And so she said reproachfully, you give birth painfully a lot, your son can’t get away from you anywhere.
NataliNatali
Good morning!
Girls, when your husband is going out with friends
Is it permissible
In your relationship, that after such a gathering, the husband stays with friends
And not trudge home?
I am not a supporter of any gatherings at all, I practically don’t go anywhere myself .. no, not because I’m some kind of sweetheart, I have a very stressful job and I prefer to spend weekends at home in comfort rather than at a party ..
The husband got bored of such a life, and got enough of the house. We don’t have children yet ..
Well, I began to ask to see my friends, my refusal provokes a global quarrel ..
He screams that I don't understand him
I scream that he does not understand me.
In the end, he leaves safely for a visit.
I spend the evening in bed
He doesn't go home at night because he knows
What can happen scandal
Although
I'm waiting for him at night and I know what to yell
I won't, it's important to me
That a person sleeps at home
Not visiting
Such situations are
Rarely
But extremely
Withdraw
Me from a state of comfort and tranquility
Tell me how your husband is doing
Meeting with friends? And how do you feel about it
Snowflake
Something I'm completely moping ... Yesterday I came from the dentist with a beautiful tooth, for which I gave half my salary. And as luck would have it, money is always needed at once, and there are not enough of them. Winter is coming, today we have 6. The youngest needs a winter suit. I'm running out of makeup. Tonic, mascara, and even your favorite Mexx fragrance! I completely forgot about autumn boots. I'll buy it in the spring. I left my vacation in September, for October they gave me such a ridiculous advance payment that I wouldn’t even have enough for half a tooth. I asked the accounting department for more, they said that they would transfer it on Monday. Okay, my husband supported me financially.
We agreed with him that I spend my salary on children and my Wishlist, I even put aside a little, but here I go out to zero!
Decided what to save. That's about spirits. We sell fragrances on tap, I bought them during my poor youth, but they are so strange that they all smell the same. They also sell mini versions in beautiful little jars. They are much cheaper, but several times less than them. And here I have such a stupid question: did someone use these fragrances? And it's perfume or eau de toilette. And if the latter, how long will this minuscule last? Payday November 2nd.
Just Marina
I got bored at work, so I create a topic on a topic at the request of workers
slides are welcomed by everyone (within the forum) and by everyone))))
we have a 2-room Khrushchev building (not everyone lives in the capitals and uses renovation))), I work from 10 to 20 (from Tuesday to Saturday inclusive), everything is heard in the next room, I know it very well, because she spent her childhood there herself (it happens), her husband has a regular schedule - weekdays, from 8 to 18.
before the child studied on Saturday, we had a morning for this, now on Saturday the child is at home
Sunday is left, but it’s almost impossible to send a daughter to her grandmother, it’s very difficult, the fees take 3-4 hours, they take all the strength and desire (((
from the Almighty I'm waiting for original advice where and when ??? do not forget about the age of 46 years and the considerable dimensions of both
P.S. summer season closed (husband still remembers))
Anonymous
Hello mommies. We go to the DS for the second year, now the 2nd junior group. We have an unusual boy in our group who beats everyone. He beats and fights not during the game, but unexpectedly approaches the players and beats from behind with anything, maybe with a hand or a typewriter or a pyramid and went further. When children see that he is approaching, they scatter in the corners, and if you played too much and didn’t see it, get it, please. Yesterday I tore one decently cheek. Many children already speak well and say that Vasya offended this child today, and yesterday another. Mom reacts inadequately to everything and says that in the evening we teach children to slander her son. But my son goes to the garden for the second year and still does everything in his pants !! The child does not do exercises, does not listen to the teachers, I have not seen a single handicraft of him, which is exhibited in the locker room. The teacher blabbed that Vasya chooses a victim and hunts for her. We went to the head, but she cannot do anything, that everything is only with the consent parents.What to do? how to act? The child presents a threat
118Women "in an interesting position" face many prohibitions. They relate to habitual nutrition, lifestyle and sports.
But under the condition of a normal pregnancy, such restrictions will be minimal. Does this mean that future mothers can run as before, or will jogging have to be stopped?
Is exercise good for pregnant women?
Everyone knows about the benefits of sports. It helps to keep the body in shape and normalize the processes occurring in it. It is believed that girls who, before conception, led an active and healthy lifestyle and exercised moderately, endure pregnancy more easily. This does not apply to professional athletes, as their body changes depending on the type of load.
Usually, doctors recommend that expectant mothers who were fond of sports before pregnancy gradually reduce the load. If a woman has not done anything like this before, then it is better to postpone the start of training for the postpartum period. The exception is special exercises for pregnant women.
The best option for expectant mothers are simple cardio exercises performed at a pleasant pace. They will help strengthen the heart and keep the body in good shape. At the same time, it is very important not to overwork and focus on your well-being.
Is running during pregnancy prohibited or allowed?
There are no general recommendations and universal recipes in this matter, each woman needs an individual approach. The decision regarding the possibility of jogging should be made by the doctor leading the pregnancy. Only he is aware of all the results of the patient's tests, her anamnesis and training experience.
Usually, even girls with good physical fitness are advised by doctors to give up running and switch to or gymnastics for pregnant women. This is especially important in the first trimester, when the organs of the fetus are just being laid and the risk of miscarriage is too high. In the second trimester, subject to the excellent health of the expectant mother, the doctor may allow light jogging. But it is better to choose walking at a comfortable pace. Naturally, in the third trimester, no one will allow you to run with a grown tummy. But it will also be uncomfortable for the woman herself because of the increased weight and the shifted center of gravity of the body.
Future mothers should be conscious and understand for themselves that it is impossible to predict how running will affect the baby’s condition, so it’s better not to risk it.
- During this period, the production of the hormone relaxin increases, which softens the ligaments. This is necessary to facilitate the passage of the baby through the birth canal, but causes soft joints and increases the risk of injury when running.
- In expectant mothers, blood flow in the lower body is often disturbed, which leads to swelling of the legs. Excessive load on the limbs can aggravate the situation.
- Running provokes blood flow to the muscles and lungs of a woman. At this time, the child may not receive enough oxygen.
- While running, a woman's body vibrates, and this can provoke uterine contractions and, as well as placental abruption and bleeding.
Contraindications for running during pregnancy
There is a list of absolute contraindications for running during pregnancy. These include:
- The threat of abortion
- Preeclampsia and any conditions that domestic medicine combines under this concept,
- Isthmic-cervical insufficiency,
- Placenta previa and bleeding
- Any health or well-being problems in the mother;
- multiple pregnancy,
- Violations of the uteroplacental blood flow, as well as suspicions of abnormalities in the development of the fetus,
- Miscarriages and missed pregnancies in history.
Also, women who become pregnant as a result of in vitro fertilization should not run.
How to run while pregnant
There are several options for running during pregnancy. The most common are:
- Jogging. This is something between running and walking and the speed of the runner is usually small. You can train like this for no more than 10-15 minutes a day, and only if you have the appropriate physical fitness.
- Easy run. This is an alternation of a not very fast 5-minute run and a fairly intense 10-minute walk. Such training should not exceed 25 minutes a day.
To make training as safe as possible, you must follow some rules:
- Try to run outdoors if the weather permits;
- After classes, always rest, lying with raised legs, for 15-20 minutes;
- For training, wear special compression leggings or stockings;
- Before jogging, do a light warm-up for at least half an hour;
- Do not chase speed, often stop and rest, do not overload.
It is very important to choose the right clothes and shoes for training. Shoes should be stable and provide good cushioning. Clothing should be light, loose, and breathable.
The expectant mother should take care of her comfort while jogging - take water with her to avoid dehydration and choose pleasant weather. At temperatures above 25 degrees Celsius, it is better not to run. It is very important to monitor your well-being, visit the doctor regularly and gradually reduce the load. Then running will be pleasant, and will not harm the baby.
Good physical shape greatly facilitates the bearing of a child. Many women who went in for sports before and during pregnancy note that their births went without breaks, there are practically no stretch marks, and they managed to get back in shape much faster. Of course, weightlifting while expecting a baby is undesirable, but is it possible to run in early pregnancy?
Can I run early?
In the early stages of pregnancy, when there is still practically no belly and the woman does not feel the additional burden of the baby, placenta and amniotic fluid, why not go jogging? Morning jogging or running on a treadmill can help keep you in good physical shape without undue stress.
What do doctors say about running? If a woman led an active lifestyle before giving birth, went in for athletics, went to the gym and ran regularly, then in the early stages of bearing a child, she may not stop her studies.
You should not start running if, before pregnancy, the expectant mother did not go in for sports and led a sedentary lifestyle. More suitable for daily walks.
The benefits of running during pregnancy
What are the benefits of running? Physical activity improves the functioning of many systems:
- the work of the respiratory organs improves, more oxygen enters the blood;
- blood flow is stimulated - this is the prevention of varicose veins, which becomes a problem for many women;
- improves blood circulation in the pelvic organs;
- excess weight gain is prevented;
- metabolism improves;
- stimulates the functioning of the intestines;
- skin turgor improves.
Physical activity affects mood, which is very important for the expectant mother, because stress can negatively affect the development of the embryo. Jogging, especially in the fresh air, energizes, adds optimism, promotes a feeling of lightness and euphoria, relieves nervous tension.
Contraindications and harm
If a woman has been involved in sports for a long time, during pregnancy there may still be contraindications for running:
- Severe toxicosis, accompanied by constant nausea and vomiting. Running is better to replace walks in the fresh air.
- Reduced blood pressure. Dizziness, headaches, frequent fainting are a direct contraindication to running.
- Weakness and fatigue. Some women who have previously played sports may think that running will help get rid of weakness, but this is not the case. Lethargy and drowsiness are the result of hormonal changes, so additional physical activity can only aggravate the condition.
- Risk of miscarriage. Jogging can provoke an increase in the tone of the uterus, which will lead to spontaneous abortion. It is forbidden to run if previous pregnancies ended in miscarriages or conception occurred as a result of IVF.
Running rules for early pregnancy
How to run in the first trimester of pregnancy? A few tips for expectant mothers:
- Watch your pulse. It should not exceed the heart rate in the normal state by more than 60%.
- Don't run in hot weather. To avoid getting heatstroke, go for a run early in the morning and choose shady alleys.
- Clothing must be designed for running. Buy shoes specifically designed for jogging, it evenly distributes the load on the joints. Ordinary sneakers and sneakers will not work.
- The duration of the run should be about 40 minutes, no longer. If a pregnant woman feels tired and exhausted, running can be reduced to 10-15 minutes, starting with a warm-up session and ending with a brisk walk. You need to do it regularly, preferably every day.
- If during a run dizziness, clouding in the eyes, pulling pain in the lower abdomen, you must immediately stop training. If the discomfort persists in a calm state, you should immediately go to the hospital.
If a doctor has forbidden a woman to run, but she wants to keep fit, you can consider the option of walking, swimming or yoga. These are less dangerous activities that are suitable for pregnant women.
Running practice is good way to boost immunity and develop physical endurance. Many women go in for sports at the stage of planning a child. Having become pregnant, they wonder if it is possible to continue running. Doctors believe that much depends on the individual course of pregnancy.
Can you run while pregnant?
The possibility of jogging during pregnancy can only be considered if the woman has practiced them before. Starting from scratch is dangerous for the health of the baby. Women prepared for can continue to play sports, subject to supervision by the attending physician.
Running helps keep the body in good shape. It trains endurance and strengthens the heart muscle. Sports women bounce back faster after giving birth.
Despite the benefits of jogging, the intensity of the load during the period of bearing a child should be reduced. The harm of running during this period is as follows:
- While jogging blood flow rises to the top of the body. The child at this moment has hypoxia.
- The vibrations generated during running cause the tone of the uterus. This is fraught embryo rejection.
- Excessive load on the legs can increase swelling.
- The risk of injury increases due to a shift in the center of gravity.
In the early stages
The first trimester is not the best time to run. Embryo implantation occurs 6-9 days after conception. After it, the body intensively begins to produce the hormone hCG. In this period hormonal system completely rebuilt.
The danger of running in the first trimester is the high risk of miscarriage. In the early stages, a woman is in a vulnerable position. Any negligence can lead to unforeseen consequences. Sedentary lifestyle unwanted. The best option at this stage is to carry out measured walks in the fresh air.
At a later date
The ideal time to run is second trimester. The body gets used to the new position, toxicosis passes. The baby is already protected by the placenta, but the size of the abdomen does not yet impede movement. Running during this period is contraindicated only if there is risk of embryo rejection.
You can't run later. In the third trimester, a woman's weight increases. These changes are accompanied by edema and shortness of breath. The process of running will cause great discomfort. The child at this point will develop a lack of oxygen. Relaxin, which is produced by women in position increases the risk of injury.
IMPORTANT! As the duration increases, the duration of training decreases. Immediately before childbirth, physical activity should not be abused.
How to run correctly?
Following the principles of proper running will help protect against unwanted consequences. During pregnancy, preference should be given to two types of running - jogging and easy running. The best solution is to run outdoors. During training, the following rules are followed:
- Clothing should not restrict movement or cause discomfort.
- It is necessary to control the pulse. In the first trimester the maximum increase limit is 60% of the norm, in the second half of pregnancy - 75%.
- The weather must be favorable for classes.
- It is recommended to alternate running with walking every 10 minutes.
- Feeling unwell is a reason to stop exercising.
- A run must be preceded by a warm-up.
- Pure mineral or ordinary water will allow avoid dehydration.
- A 15-minute rest after a workout will help the body regenerate. It is advisable to take a horizontal position, throwing your legs back on a hill.
REFERENCE! When running, avoid places close to the roadway. Jogging in the park is much more pleasant and safer.
Contraindications
There are factors that exclude the possibility of jogging during pregnancy. These include:
- function pathology uteroplacental blood flow;
- multiple pregnancy;
- tendency to missed pregnancies or miscarriages;
- isthmic-cervical insufficiency;
- pregnancy as part of IVF;
- low blood clotting;
- toxicosis and deterioration of health;
- placenta previa.
What physical activities are useful?
sports training during pregnancy are not limited to running. You can keep your body in good shape during pregnancy with the help of other sports. The most common include:
- yoga,
- swimming,
- gymnastics for pregnant women
- Pilates.
The most effective during the period of bearing a child are considered exercise in the pool. They strengthen the muscles of the back, relieving stress from the spine. This is most relevant in the later stages. Classes in the pool help eliminate swelling and improve well-being.
It is recommended to avoid exercise stretching the abdominal muscles. You can not make sudden movements during training. They must be measured and unhurried. If discomfort occurs, the workout stops.
There are special courses for pregnant women where the trainer carefully monitors the correctness of the exercises. Classes at home are possible only if the woman is well acquainted with the basics of technology.
A sensible approach to sports during pregnancy improves stamina, facilitating the breeding process. To achieve the desired result, you should follow the technique of performing exercises, avoid overwork and follow the doctor's recommendations.
