Can a pregnant woman still play sports? If you look at the many courses with pregnancy gymnastics, the answer is definitely yes. Even before birth, the pregnant woman can still keep fit with her child. According to information from the German Sport University in Cologne, a study found that the heartbeat in the fetus rises slightly from 160 beats per minute to 160 during exercise and then calms down quickly. Training with an unborn child is now also recommended by many doctors. Below we want to inform you about the benefits of sport during pregnancy and when pregnant mothers should actually abstain from doing sports.
What are the benefits of sport for pregnant women?
Regular exercise during pregnancy keeps the mother physically fit, as evidenced by a recent study by Hohn Hopkins University in Baltimore. Sports activity during pregnancy promotes strength, endurance and strengthens the heavily used muscles during this phase of life. Intensive workouts during pregnancy can help prevent back problems and water retention, and reduce the onset of depression. Even too much weight gain can be prevented by sports during pregnancy. Nevertheless, high-risk pregnant women should always discuss their planned training together with a doctor, as this can pretend with his experience sport and intensity. Also, you should not underestimate the mental impact, because the sense of belonging in the group is promoted especially in sports and therefore can also provide for a better self-esteem in this life situation.
Which sports are suitable for the pregnant women?
Expectant mothers can do cardio, gymnastics or strength training during pregnancy, if exercise intensity remains moderate. Walking, cycling or swimming are particularly suitable as an endurance sport, but also gymnastics such as Pilates or yoga are recommended training sessions. Many doctors even suggest that the abdominal and pelvic floor muscles should be exercised during and after pregnancy so that the abdominal muscles can regain their shape after the hardships of pregnancy. Make sure, however, that the abdominal muscles from the 20th week of pregnancy is no longer trained too strong. Sit-ups or crunches should no longer be performed after this time. We recommend isometric exercises, in which the muscles are tense without movement. The oblique and lateral abdominal muscles can be easily trained during the entire pregnancy. Sporty mothers may also jog with their fetus or sweat in the fitness class. On the other hand, sports that consist of jumps and intense physical contact with an opponent should be avoided. In any case, all types of combat and risk sports are prohibited for pregnant mothers, as these sports are in danger of falling and thus injuring both mother and unborn child.
Important is an individual training
In pregnant mothers, the body changes at a rapid pace during the nine months of pregnancy, accordingly, the sports activities should be adjusted. The first three months are often characterized by nausea, so just in this period disciplined exercise should be exercised. This ensures that nausea, bad mood and emerging depression can be reduced. Once the body has become accustomed to the constant sports activities of the first three months, then the next three months will be easier to tackle. But you should keep in mind that during pregnancy, the hormone progestin ensures that the joints and ligaments remain loose, so that the pelvis remains flexible for the expected birth. But loose joints also ensure that many movements become unstable and more susceptible to injury. It is therefore advisable to wear high-quality sports shoes during exercise to maintain stability in the movement. In addition, the pregnant woman should pay attention to intensity and stamina in her training sessions, so as not to accidentally cause an injury. In the last trimester of pregnancy, the circumference of the abdomen automatically ensures that workouts need to be reduced. Too intense training then produces pain in the knees, pubic bone and pelvis, so in this period should be switched to joint-gentle sports. Ideal for this are sports such as swimming or water aerobics, since in these sports activities a part of the body weight can be relieved by the water. Loose and moderate movements in the water can even be carried out until shortly before birth.
When should you stop exercising during pregnancy?
There are certain life situations and physical ailments that can cause the pregnant mother to seek the advice of a doctor before starting to exercise. Especially if you have had a miscarriage or a premature birth behind you, you should seek the advice of a doctor as a precautionary measure. Also, the risk of premature labor or a low-lying placenta may be arguments against sports during pregnancy. Pregnant women should definitely abstain from sports if they have severe spotting, back or hip pain or are expecting multiple births. Also high blood pressure or other illnesses can be a reason for the physician, that the pregnant mother must do without sport.
The fitter, the easier the birth
A birth is a strenuous physical and mental life situation for every woman. Sports during pregnancy can therefore significantly counteract the physical stress of contractions and birth. Sporting activities strengthen and stretch muscles, ligaments and tendons, which are particularly stressed in pregnant women. Also the lost self-esteem is steered by sport back into the right lanes, therefore sport in the pregnancy is actually only to be recommended.