Physical activity during pregnancy
It was once thought that exercise is unacceptable for a pregnant woman. Today all believe that exercise is not only useful, but necessary for future mothers and their babies during uncomplicated pregnancy. Physical exercise can help prevent the development of such unpleasant complications like incontinence and lower back pain, reduce the frequency of depressive moods, the probability of developing preeclampsia, improve control weight gain during pregnancy. It is assumed that the effect of physical activity is the activation of the parasympathetic division of the nervous system that leads to lower levels of cortisol – a stress hormone and to normalize blood
pressure. Exercise also increases the secretion of serotonin, reducing pain and frequency of depressive moods. There is evidence that regular exercise during pregnancy improves in the future the child’s cognitive ability, i.e. the ability to learn.
However, even if a pregnant feels great and the pregnancy proceeds without complications, before you start exercising you should consult your obstetrician-gynecologist and if necessary (presence of chronic diseases) in the therapist and related professionals. Doing any kind of exercise it must be remembered that if you were not an avid visitor of the gym, you should have a look at loads of low and medium intensity, prepared expectant mothers permissible load higher intensity.
Usually pregnant women are recommended to do three times a week with loads of light and medium intensity. Classes should be conducted in well ventilated rooms, the clothes should be free, it is necessary to take a sufficient amount of liquid as overheating pregnant can have harmful effects on the nervous system of the fetus. During the class after the 1st trimester should be avoided, the provisions on the back and a long standing still in one place (due to a possible reduction of blood flow to the fetus).
A pregnant woman needs to know about the reduced reserves of oxygen and increased his consumption during exercise, therefore, cannot be dealt with to the point of exhaustion. When symptoms such as headache, chest pain, shortness of breath, dizziness, muscle weakness need to suspend classes. You must take into account the change of the center of gravity of the body of the pregnant woman and therefore to avoid activities associated with the possible loss of equilibrium (for example, tennis and Jogging). In good General health, you can add light stretching exercises. As for today’s popular dance and yoga, lessons should be recommended only in special groups for pregnant women.
Yoga normalize the heart rate, blood pressure, and reduce the frequency of arterial hypertension of pregnant women. Not all types of dance classes are suitable for pregnant women. From dancing to exclude all sudden movements, jumps, challenging from a coordination point of view exercise (rotation, rotation), lifts hands above the shoulders. It is also forbidden dance aerobics with high intensity jumps and sharp movements. The complex should include aerobics simple steps and flowing movements of the hands in the middle and a slow pace. For pregnant women not used too loud and rhythmic music, and the length of the classes will be shortened to a 30–40 minutes. The most useful for a pregnant woman to become engaged in the dance class, especially if engaged with her husband. Water aerobics is more effective at reducing back pain than conventional exercise. Popular in recent years diving dangerous more frequent development of symptoms of decompression in pregnant women due to characteristics of the circulation of the fetus.
After birth, the return to the usual level of exercise should be increased gradually, usually within 4-8 weeks – this is the period return the body to its prenatal state.