Exercise during pregnancy does not hurt at all, on the contrary - it can only help in preparing for the birth. You were active before pregnancy and now you think exercise is not for pregnant women? The advantages of exercising during pregnancy will convince every mother-to-be who wants to maintain a he althy body and well-being to the effort. Watch the video and check which group activities are made especially for you.

Whichpregnant exercisesto choose? Outdoor activity is the best for the expectant mother. You can choose to go for a half-hour walk or do some gymnastics in the park. However, if you start practicing dancing or swimming, make sure that your workouts are not too hard on your body.

What are the benefits of exercising during pregnancy?

Exercises during pregnancyare recommended for the entire duration of pregnancy, unless the woman is at risk of pregnancy. Activity must be adapted to the physical abilities of the woman. Moms-to-be can choose all those disciplines during which they do not feel too tired and are not accompanied by palpitations. Systematic strengthening exercises not only improve the physical endurance of a woman, prevent swelling and increase the range of spine mobility, but also facilitate childbirth.

The proposed relaxation and breathing exercises have a positive effect on the circulatory system and improve respiratory efficiency. All physical exercise increases the level of endorphins in the blood, which is why women who do not quit their activity feel happier and more easily accept their new figure.

Exercises for back pain in pregnancy

Training in the second trimester of pregnancy with the midwife on VIDEO

Training in the third trimester of pregnancy with the midwife on VIDEO

Which exercises are not recommended during pregnancy?

Choose relaxation exercises and exercises that you enjoy. Swimming, long walks, aerobics, or maybe Nordic walking? You can choose what you like. Yoga and pilates are also recommended, as they have a calming effect on future mothers. At this special time, however, give up practicing extreme sports and activities that expose the body to strong shocks.

So be careful with cycling and horseback riding, where you risk falling. It is also inadvisable to dive due to the large amountpressure difference. Also, beware of vigorous jogging, mountain climbing, skiing and snowboarding.

- Also avoid dynamic exercises, such as jumping up, making sudden movements and exercises followed by abdominal pain - advises Dr. Barbara Grzechocińska, MD.

Watch the video and see that exercise during pregnancy is also for you!

Source: Fokus TV

Pregnant exercise - swimming

Swimming relaxes, reduces muscle tension, relieves the skeletal system. Thanks to this form of activity, a woman prepares for childbirth by exercising her breath, stretching and strengthening her muscles. Swimming improves the work of the circulatory system and improves metabolism, in addition, it allows a woman to feel as light again as before pregnancy!

If you do not enjoy swimming alone, or you do not feel very confident in the water, you can take advantage of the water aerobics offer especially for pregnant women.

Pregnant exercises - Nordic walking

If a simple walk is boring for you, sign up for Nordic walking classes for pregnant women. Training involves about 90% of the muscles of the entire body, strengthens the skeletal and muscular system, helps to maintain good condition and a slim figure. In addition, this type of walking relieves the spine, hips, shoulders and shoulders, thus relieving tense and overloaded places. That is why walking with poles has more and more supporters, also among pregnant women.

Important

Walking is one of the best forms of pregnancy activity. In addition to oxygenating the body and improving the work of the circulatory system in the body of the future mother, the secretion of vitamin D increases - extremely important not only for the he alth of the woman, but also the fetus. We derive 90% of it from sunlight.

Pregnant women should pay special attention to the concentration of vitamin D in the blood, as it is 20% lower in the fetus. In addition, the children of women with reduced levels of vitamin D in the body are at risk of many serious diseases that can manifest themselves during the development of a child. During walks, the secretion of vitamin D in a woman's body increases, which is why she is less prone to its deficiency.

Pregnant exercises - pilates

If you still don't know what to choose, learn about the benefits of Pilates. This quiet, relaxing activity is a mine of benefits for mothers-to-be! Regular exercise not only prevents pregnancy discomforts, reducing swelling and overstrain pain, but also prepares you for the effort of giving birth.

By systematically strengthening the muscles of the pelvic floor and abdomen, they also allowavoid the problem of stress urinary incontinence. Pilates classes consist of several sequences of exercises for different parts of the body, they are relatively easy to perform and after a few lessons they give noticeable results.

See also: Pilates training for pregnant women

Pregnancy exercises - yoga

If you have practiced yoga before, you don't have to give it up during pregnancy. Exercises relieve the work of the heart, regulate breathing, and improve the work of the circulatory system and metabolism. Additionally performed asanas prepare the spine and joints for the loads associated with excess kilograms. Breathing and relaxation exercises help women feel more confident before giving birth.

Exercise during pregnancy - dance

However, if all the proposed activities are too calm for you, choose dancing. Group classes will make you feel more confident, dance rhythms stimulate you to act and have a positive effect on your well-being. In addition, dancing allows you to burn more calories, improves the work of the circulatory system, and increases the flexibility of the joints. It also improves the future mother's coordination and makes her move more gracefully, despite the extra pounds. Dancers recover faster after giving birth!

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Pregnancy