Before your pregnancy, sport was part of your daily life is frequently you practice physical activity. But as your belly will be round, things will get tough!Although it does not ban anyphysical activity, know focus on a few subjects and avoid some.
The benefits of sport
Seasoned sports or Sports Sunday, the pregnancy must not become an excuse to stop any sports activity, on the contrary. Physical inactivity results in fatigue, loss of muscle tone, or even heavy pathologies (gestational diabetes) and the many inconveniences (taking excessive weight at the end of pregnancy, difficulties increased to recover from childbirth…).
Sport is beneficial, it’s more to show.
And in your case, it may even be a true ally: help for childbirth, prepare your weight loss after birth, and even relieve some headaches!
First, a physical activity helps to reduce some muscle and nerve tension. Your back and your joints will be subject to strain your 9 months of pregnancy, certain movements can help you relax and adopt best postures.
In order to reduce bloating and constipation, and help your stomach to return to its original shape after childbirth, the strengthening of the abdominal muscles and pelvic floor is recommended.
The same moderate or minimal physical effort will improve your blood circulation and increase your oxygenation. Ideal for relieving heavy legs, prevention of varicose veins and increase the intake of oxygen your toddler!
We won’t tell you by saying this, but move is the best way to combat the overweight, and physical activity during your pregnancy, even sweet, will allow you to spread out and to limit your weight gain.
Finally, sport relax, take out, soothes tensions and stimulates the production of endorphins. It is also a time to take care of you, simply!
It is one of the simplest and most complete sports for the mother-to-be. Why? Because the market ask you a constant, regular, effort that made work the entire body. Result? A better oxygenation, circulation and cardiovascular fitness. You can practice it throughout your pregnancy.
Choose your shoes, which should be comfortable and suited to your weight, not to hurt your back. And a daily walk of 20 minutes is better than long hours of hiking: it is the regularity which will be your best ally.
The best friend of your back and your lower back! The backstroke including relieves spinal tension.
But it is especially water which has a real and beneficial effect: it takes you and frees you from your weight, assured lightness! Swimming and the specific “pregnant women” exercises under the direction of a lifeguard or a midwife, allow a muscle toning and complete preparation for childbirth by strengthening the muscles of the thighs and perineum, especially solicited by childbirth.
Being able to practice room or group, the benefits of soft or prenatal gymnastics are varied. It fits more in the different stages of your pregnancy. You can do some exercises at home daily.
Relaxation, breathing, and solicitation of muscles smoothly: there are many benefits of yoga. Ally of stressed mothers, it also allows the maintenance of muscle tone: a 2-in-1 sport! Courses for pregnant women exist: the exercises will allow you to increase your flexibility, you focus on the breath and out of your mind any negative thought.
If sport is not prohibited, however to practice moderation. And before an activity, be sure to consult your doctor: he will advise you an activity adapted to your case. In all cases, choose courses and used to working with pregnant women and professional stakeholders.
If you need an activity, listen to your body: If you’re out of breath, it is a sign of a poor oxygenation. An effort too long or violent causes a rush of blood to the working muscles. Therefore, the uterus, the placenta and the fetus are deprived of oxygen. Stop as soon as you feel that your breathing is weakening and prefer to practice a day, in order to recover well.
Sports to avoid
Some sports that can lead to falls, like skiing, riding or skating are prohibited! As for the bike, its practice is not prohibited if you ride on flat ground and moderate pace not beyond the 5th month.
Of course, we also forget combat sports and martial arts (risk of impacts on the abdomen), tennis and jogging, seeking too weakened by your weight gain your joints and your chest.
Avoid dehydration, always remember to get a bottle of water nearby and don’t ever practice your activity on an empty stomach! The ideal: one to two hours after lunch. Watch your diet and especially your contributions in potassium (present in spinach, potatoes, avocado or even banana) which helps prevent cramps.
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