Fitness for pregnant women
Last reviewed: 16.10.2021
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Fitness for pregnant women is not only an opportunity to regain physical fitness without labor, but also a guarantee of well-being during pregnancy, reduction of fatigue and health of both mother and child. For a long time forgotten the time when pregnancy was equated to the disease and doctors under threat of miscarriage forbade women in the position even minimal physical activity. In our time for pregnant women there are many opportunities to practice almost any sport. Of course, one should not carelessly choose the type of fitness, not all physical activities can be equally safe for the health of the mother and baby, not every sport will favorably affect the pregnancy as a whole.
If you are actively engaged in fitness before pregnancy and at the moment feel well, then it is necessary to limit physical activity and pay special attention to monitoring the heart rate: the pulse during training should not exceed 130-140 beats per minute. If you are not used to regular physical exercises, but during pregnancy decided to catch up and put yourself in shape, it is initially worth consulting with the treating doctor. The physician, on the basis of analyzes and initial data, will be able to select a safe and correct program that will help strengthen the body and improve well-being. Perhaps you will be contraindicated in complex exercises or weight training, in such cases, it is usually recommended walking or aqua gym.
How to choose the best fitness for pregnant women?
Physicians believe that the best fitness for pregnant women is swimming or aquaaerobics. Water sports are in the lead because of safety, accessibility and ability to control loads. The water environment makes dangerous sudden movements impossible, and exercises during aqua-gymnastics strengthen absolutely all muscle groups without causing severe fatigue and discomfort, even in later periods. Of course, not all types of swimming are equally useful: doctors do not recommend diving, swimming with crawl and practicing at great depths.
The next popular form of physical activity for pregnant women is yoga. This is a harmonious combination of gymnastics, stretching, breathing exercises and meditations. Despite the fact that exercises from yoga can seem simple and do not require preparation, doctors do not recommend doing yoga yourself. Under the guidance of an experienced trainer in pregnant women, there is an opportunity to improve not only the physical form, but also to stabilize the emotional state, to put the thoughts in order. Classes without an instructor can be not only inefficient, but even dangerous.
If you do not have the opportunity to study with a coach, do not worry: with the help of several recommendations and tips you will be able to choose suitable and not too complicated fitness for pregnant women at home. The main rule that you have to adhere to is moderation in physical activity. Even if you were very active before pregnancy and trained daily, the load will need to be significantly reduced. The optimal number of trainings per week is three times for 30-40 minutes, not more. Remember that you are responsible not only for your health, but also for the health of your child. Eliminate from the training program complex exercises and too sharp movements, try to move as smoothly and neatly. Particularly useful are stretching exercises, which usually result in any fitness training.
Do not forget that fitness for pregnant women can be unsafe: any cardiovascular diseases, diseases of the genitals, the presence of unsuccessful pregnancies in the past, inflammatory and infectious diseases are automatically considered contraindications. In such cases, it is better to limit yourself to long walks in the open air and avoid physical exertion as much as possible. If during the classes the state of health worsens, it is worthwhile to re-discuss with the doctor exercises that can not harm the pregnancy.