Complete guide to sports during pregnancy

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Marie-Ange Demory
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Sports in pregnancy

Especially if you are already used to playing sports, one of the first questions that spontaneously arise when you discover that you are pregnant is how and if to continue your physical activity. The basic rules for exercising during pregnancy are to be cautious and use common sense. First you need to make sure you are in good health and that the doctor does not prohibit or limit physical exercise, for whatever reason. Here is a complete guide to the sports in pregnancy.





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Can I do gymnastics during pregnancy?

The answer is Yes of course, but we must not undertake no new intensive sports; it is not the time to start new physical activities, but to keep the previous ones in a light version. No activity should be carried out if there are doubts about not carrying the pregnancy to term and it is also necessary to stay away from exercises that present risks for the abdomen.



Safety first.

Among the recommended activities during pregnancy are the Kegel exercises simple voluntary contractions implemented to exercise the pelvic floor muscles, which are particularly suitable for the treatment and prevention of urinary incontinence, especially for women. According to some doctors, pregnancy is responsible for the weakening of the muscles and the consequent female urinary incontinence; Kegel exercises provide help in this regard by strengthening the pubococcygeal musculature.

The movement consists of contract and relax, according to certain modalities and sequences, the pubococcygeal muscles, which can be easily identified by trying to interrupt the urinary flow during its expulsion. Once the muscle has been identified, it can be continued to exercise it in any circumstance and time of day, through more or less frequent and lasting repetitions, with more or less intense contractions, taking short breaks between one contraction and another.

Physical activity in pregnancy

L'physical activity it is not only allowed, but also recommended because it brings benefits to both the body and the psyche.

If you are future mothers workers, finding time for sport is difficult but not impossible. Taking the stairs instead of taking the lift, getting off at a stop before the bus and taking a walk and optimizing your lunch break, these are just some tricks to be able to carve out half an hour of movement within a hectic day. The exercises of Kegel above can be done safely at the desk of your office without anyone noticing, except you. Always at work, try not to stay in the same position for too long, but to find a way to move around during the day.

Walking in pregnancy

For sure walking during pregnancy it can only bring benefits, to mood, to the cardiovascular system, to physical fitness.

Another good exercise during pregnancy is the simple walk. Walking is one of the best exercises for increasing blood flow and burning calories.

Sports in pregnancy, running

Lo jogging it is only advisable to very trained women who practice it regularly and only in the form of pure training. For beginners it would be better to suspend the race, also to avoid the risk of falling or getting sprains or bruises.

Read also: Pilates in pregnancy: interview with the teacher Federica Varone

What sport to do during pregnancy

In general, it is good to stay away from anything that could damage the baby bump, due to a fall or trauma of some kind. The team sports they are only allowed if there is no risk of injury.

Let's see together which sports are recommended during pregnancy and which ones are best avoided.

  • Tennis in pregnancy: Tennis can only be continued if you are well trained and played at a professional or semi-professional level even before pregnancy.
  • Volleyball in pregnancy: in general, volleyball is to be postponed until after pregnancy because this type of sport involves a high risk of falls, jumps, dives to recover the ball and possible collisions.
  • Crossfit in pregnancy: crossfit is an intensive workout and can only be continued if it was done before pregnancy, even better if with a personal trainer. Some exercises will need to be redefined, such as those related to weight lifting, and it is important to pay attention to balance, the risk of falling and possible trauma to the joints and joints.
  • Swimming in pregnancy: swimming is a valid exercise and an excellent cardio-vascular workout useful for the stomach and joints. Diving is to be avoided, and swimming should still be done in a clean and well-kept place if possible, thus avoiding the risk of infections.

Aqua aerobics in pregnancy

Many of the birth preparation courses can also be taken in Swimmingpool. The water comes out innumerable benefits for the body of the future mother: it makes you feel lighter, improves lymphatic and blood circulation, helping to deflate the legs, ankles and feet, reducing water retention and cellulite. Furthermore, contact with water gives an immediate feeling of well-being.

I traditional water aerobics coursesin any case, they involve some intense efforts also at the abdominal level, which should be avoided. Instead, it is advisable to do a gentle gymnastics in the water, working above all with the legs and arms.

Aerobics in pregnancy

Even the low impact aerobic exercises and yoga may be good for pregnancy; in the case of yoga, it is good to opt for a specific course for pregnancy or in any case inform the instructor of your state. As for real aerobics courses, they are recommended only to those who are already trained, starting from the second trimester of pregnancy and avoiding too intense efforts or exercises on abdominal.

Gym in pregnancy

Women who are used to going to the gym don't need to stop dating when they find out they are pregnant, unless their doctor specifically tells them to. Certainly thetraining it will have to be modified according to the changes that are taking place in the body. It is therefore very important to always carry out a complete phase of heating before starting and it stretching after training. Drink a lot to maintain adequate hydration, avoid too intense exercises.

As regards the weightlifting, during pregnancy you should decrease your workload, and avoid the types of exercises that could cause the weight to fall on your abdomen.

Sports in pregnancy first trimester

During the first trimester of pregnancy, most gynecologists advise against exercising. In general, even the mildest disciplines and those more suitable for pregnant women, such as yoga or water aerobics, are not recommended and should therefore be postponed to the fourth month of gestation. The first three months are delicate and fundamental for a correct engraftment of the embryo and its first formation and the risk of miscarriage. Better to limit yourself to quiet walks and breathing.

Read also: What to eat when pregnant

Sports in pregnancy, second trimester

The second trimester is undoubtedly the best time of all nine months of pregnancy. The belly is not too bulky yet, the weight is still normal and you no longer suffer from those annoying ailments typical of the first trimester. It's time to start dedicating yourself to physical fitness and well-being by choosing a suitable sport.

Sports in pregnancy, third trimester

The third trimester involves a net weight gain, discomfort in the legs, circulation, fatigue and sometimes difficult breathing. It is no longer the time to do intense sports activities, but to dedicate oneself to swimming, walking, practicing yoga which also allows you to learn breathing techniques that will prove useful during labor.

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