Can I run pregnant? Exercise for pregnant women
Once in "interesting" position, women are accustomed to an active life, ask the question: can I run pregnant? As we know, sport is the key to our health. But things can change when a woman carries a new life.
Before you know whether you can run pregnant, you need to find out what physiological processes occur in this time body.
First, radically changed the hormonal system. As you know, it affects all body functions. A woman gets tired quickly. Especially in the first and last trimesters, many say the increased drowsiness that is difficult to overcome. Endurance also becomes much lower. If earlier the woman could spend the whole day at work and after go for your favorite exercise, with the onset of pregnancy is far not everyone can boast of such an active lifestyle.
In addition, the stomach begins to increase in size, causing frequent urination. It causes discomfort during long trips, where there is no possibility to go at any time to the toilet. The increase in body weight and shifting center of gravity affect the emotional state of the mother. Now walk long distances harder, but travelling in public transport become a torture, especially during rush hour.
Thus, we conclude that, while in the position, a woman needs special care to look after themselves and their health.
What is not during pregnancy?
To answer this question difficult. Every girl has its own characteristics of the organism in which individual contraindications. But what exactly is to refuse, so it from bad habits. Smoking and alcohol abuse negatively affect the development of the fetus in the womb, depriving it of oxygen.
Some girls, on the other hand, actively engage in sports, not to gain extra weight. Can I run pregnant, or engage in any other active matter, tell the doctor. Undoubtedly, sport is good, but only in the amounts that will not harm either the mother or the child.
But to lie on the sofa all day is not worth it. To birth successfully, a woman needs to move. Also, do not drink the medication without prescription. Even if you think that you used them many times and nothing happens. You may not become ill, but the baby in your stomach it may not like.
The most difficult are considered the early months of pregnancy. At this time it is not necessary to take to burden themselves with exercise. If you have never engaged in active sports, then this is not the best time to start. Running should be replaced by Hiking. Optional to walk around the city, you can go to green Park and breathe fresh air.
As you know, many women continue to work up to seven months. Here's what not during pregnancy, is to sit in one place. It is better to go from time to time to stretch your muscles and prevent stagnation of blood. If your work involves prolonged sitting at a computer, then in the evening to help special gymnastics for pregnant women. In detail about it later in the article.
If you have all day to stand up, then by all means, wear compression stockings and take a break when you can sit or even lie down. Otherwise varicose veins is inevitable.
Difficult months followed by morning sickness and sleepiness will smoothly flow in the second trimester. It is considered the easiest because the baby does not bother, and hormonal system is adjusted to the new condition. The woman finally feel how good is it. Can I run pregnant in the second trimester, knows only doctor. Although General recommendations of the doctors are reduced to the fact that if a girl had never played sports, then you don't do it. Enough to walk a lot, without straining.
If the expectant mother can not imagine my life without sports, only until the middle of this trimester she can afford lightweight, neisseriae running. It should not take more than 15-20 minutes. During this period, and mommy will have time to enjoy the movement and the body saturated with oxygen. After your run drink carbonated water to restore lost fluids.
What happens during the run?
When the fetus is in the womb is still small and floats in the amniotic fluid, the woman almost does not feel movements of the baby. But with time, the activity becomes more noticeable. Especially in the last months. It was in this period any doctor will tell you why you can't run pregnant. In the third trimester you need to protect yourself and baby, because at high physical exertion may be a partial placental abruption. As you know, it transfers the power from mother to child and nourishes it with oxygen.
Also in these months, women may feel like your stomach tenses slightly, then relaxes. This so-called training (or practice) contractions. So the body gradually prepares for the difficult process of childbirth. It is running can provoke not only a trial, but real contractions. Premature birth caused by heavy loads, – not such a rare phenomenon.
Exercise for pregnant women
For each period, suitable different exercises.
In the first trimester:
- Walking in place or light Jogging (three approaches no more than 5 minutes each).
- Squats 5 times.
- Leg swings in different directions for 6 times each.
- Alternating bending three times then to the left, then to the right leg.
- Is the best fit swimming or water aerobics.
- At home, lying on side, lift legs alternately for 30 seconds.
- During this period, many people are interested in compatible pregnancy and fitness. If you find a special program designed for girls in the state, and will have nothing to fear. The coach will load you only those exercises that will not bring harm.
In the third trimester:
- Get on all fours, alternately, take legs back. This exercise will help to relieve stress on the kidneys.
- Slow walking on the spot
- Jumping and tedious lessons on stretching should be deleted.
Now it became clear, can I run pregnant. It is necessary to take into account the lifestyle to their situation. If the future mother did not neglect sports, Jogging a little she was not hurt. In any case it is not necessary to swing a press and to tire myself out loads in order to lose weight. The extra weight will still appear, because it is a feature of pregnancy. The main thing is to eat in moderation, so he left quickly after giving birth.
And, of course, to perform simple exercises to maintain good physical shape are not just recommended, but even necessary.