Pregnant women want to take care not only of themselves, but also of the baby. They introduce healthy products into their diet and do not give up physical activity. Can training during pregnancy make childbirth easier?
Expectant mothers try to take care not only of themselves but also of the baby for nine months. They try to prepare themselves for the birth that awaits them by, among other things, physical activity. Because pregnancy does not have to end your workouts. On the contrary – movement is of great importance for the proper course of pregnancy, childbirth and the postpartum period. It happens that thanks to regular trainings the mother will not feel ailments characteristic for the pregnancy period. Therefore, it is worth considering “am I sure I am not sitting down?” and whether it is not worth starting to go out more often, e.g. for walks?
Today, it is recognized that exercise habits and any kind of physical activity that have been developed during these 9 months have a big impact on the birth and the baby. If you already know that you are expecting a baby, you must consult your gynecologist before continuing your workouts. The gynecologist must rule out all possible abnormalities related to the course of pregnancy, which can be a threat to the baby
If you have never done any sport before and do not know anything about safe physical activity, you may find it helpful to attend childbirth classes. During such meetings you will learn how intensive the training should be, how long it should last and how many times a week you should do it. It is recommended that pregnant women exercise three times a week for 30 minutes each.
Physical activity during pregnancy has a great impact on the functioning of the cardiovascular and respiratory systems, which will allow you to endure labor more easily. The future mother who systematically provides herself and the baby with movement also improves her metabolism and reduces weight gain. As a result, she will be able to return to her post-partum figure sooner. Exercising during pregnancy can reduce the risk of complications during pregnancy such as gestational diabetes, pre-eclampsia and shorten the duration of labour.
You should also be aware that when a pregnant woman is physically active, blood flow through the uterus and placenta increases. This has a positive effect on fetal development and the course of pregnancy. Another advantage of physical activity is that it is very good for mental balance both before childbirth and during the postpartum period. It allows you to get back in shape faster. It is also interesting to note that physical activity means that mothers who have been active during these 9 months are more likely to have a normal birth than those who have not exercised at all. Active women have a better blood supply to the mammary glands, and as a result, lactation occurs earlier and lasts longer. A huge advantage of regular physical activity is the fact that exercises prevent back pain, and as we know, this is a common ailment in women in the blessed state. In addition, training relieves constipation, nausea, swelling of the lower limbs and provides a restful sleep
Exercises that are great during pregnancy are yoga, Pilates, ball exercises, swimming and water aerobics, stretching. If you do not want to give up running, for example, you should limit the distances covered. Preferably to 3 km per day. You should consult your doctor about gym exercises
The intensity and type of training should be decided individually. Every woman is different and her physical abilities vary according to her mood, motivation, the level of physical activity before pregnancy, the stage of pregnancy and how much time she can devote to exercises. Often, the support of loved ones proves crucial.
Read also: Sport in two-pack. What workouts can the future mother do and why it is not worth giving them up?
Main photo: Yan Krukov/ pexels.com
