The sweet pregnancy journey of expectant mothers, which lasts an average of 40 weeks, is exciting. If you have decided to become a mother, you know the details you need to pay attention to on this journey. Doing sports is as important as a balanced diet and a stress-free life. You can take action after consulting your doctor about the most appropriate sports for your pregnancy.
Types of Sports Suitable for Pregnancy
The pregnancy period is divided into 3 periods called trimesters. The first trimester covers the period of 1-3 months. If you do not have a medical condition that prevents you from doing sports, you can spend this period of the first three months with light-paced walks. Swimming or light cardio exercises at the gym can also be considered suitable for this period. Unless your doctor says otherwise, set a light-paced routine without pushing yourself.
- The 2nd trimester is the period when expectant mothers start to get a little heavier. Exercise routines also change accordingly. During this period, you should prefer lighter-paced exercises and risk-free sports such as swimming.
The last trimester, when the birth is approaching, is a more delicate period. If your doctor does not see any harm, you can continue to take short, light-paced walks. You can go through the process more comfortably with pilates and yoga movements that you will do with the help of an expert trainer. These light exercises are thought to ease the birth.
What Should You Pay Attention to When Exercising During Pregnancy?
Exercising is necessary to have a healthy body. An active life is also recommended during the pregnancy process, which is quite sensitive. However, you should not go beyond the limits recommended by your doctor.
You Should Be Able to Converse While Exercising
One of the most important rules of exercising while pregnant is to avoid movements that will tire you too much. For this reason, you should be able to have a conversation without getting out of breath while exercising. This way, your body will not be strained.
Avoid Sports Where You May Receive Impacts
Team sports, double-headers where you may get hit, and sports played with balls are not suitable for pregnancy. From time to time, we see professional pregnant athletes participating in official competitions with their teams. However, experts have different opinions on this issue. Babies continue their development in a very protected environment in the womb. However, it is a better choice to eliminate the potential risks in hard sports.
Avoid Exercising in Extremely Hot and Humid Environments
The environment you are in while exercising is as important as the rhythm you exercise in. When you are pregnant, you should avoid exercising during extremely hot hours and wait for the appropriate time to exercise. Exercising in places with high humidity will also have negative effects on you. For this reason, you should stay away from environments such as Turkish baths, saunas, and Bikram yoga rooms.
Avoid Sports That Put You at Risk of Falling
It would be beneficial to stay away from risky sports such as horseback riding, cycling, mountain climbing. Even if you are interested in one of these sports professionally, you should not act without getting your doctor's approval.
You should also avoid holding your breath for long periods of time, jumping, making sharp and sudden turns, and twisting your waist.
What Sports Can You Do During Pregnancy?
You can do many different sports during your pregnancy. You can exercise throughout your pregnancy with your doctor's approval. The important thing is to choose the exercise that suits you and stay at the recommended pace.
Walk
Walking is an extremely beneficial cardio exercise that works the entire body. It regulates blood circulation, speeds up metabolism. It reduces the risk of diabetes, and improves the quality of breathing. This simple exercise, which can be done anytime and anywhere, provides you with countless benefits.You can have a healthy pregnancy by taking light-paced walks throughout your pregnancy.
Swimming
Swimming is one of the most comfortable sports to do during pregnancy because it eliminates the effects of gravity. You feel lighter thanks to the buoyancy of the water. Your joints relax while swimming, and the edema in your body decreases. You also feel happier with the positive energy of the water. The increased weight and changing body balance in the later stages of pregnancy are not felt in the water. For this reason, swimming is one of the most enjoyable sports to do during pregnancy.
Pregnant Yoga
Practicing yoga poses regularly will help you become more flexible. Your core will strengthen, your body resistance and balance will increase. Pregnancy yoga is a bit different from regular yoga practices. Pregnancy yoga, which has become extremely popular today, is the choice of many expectant mothers. You can practice pregnancy yoga in a class suitable for you under the supervision of an expert instructor. In this way, your pregnancy will be more comfortable and you will be prepared for birth. Pregnancy yoga also includes breathing exercises, and relaxes both the body and the mind.
Pilates
It is possible to prevent back pain with pilates exercises suitable for pregnancy. You can have an enjoyable time preparing for birth by joining one of the pilates classes specially prepared for pregnancy. Pilates movements lengthen your muscles and stretch your back. It prevents posture disorders that occur due to the change in the center of gravity.
Is Running Harmful During Pregnancy?
Running is an exercise that works many muscles and pushes the body to its limits. If you were an active runner before pregnancy, you can run while pregnant with your doctor's approval. However, during pregnancy, muscles and joints are more sensitive than usual. Therefore, the risk of injury is higher than normal. You should prefer light rhythms by taking this detail into consideration. If you have not run before, it is beneficial to choose walking instead of running during pregnancy.
Can You Lift Weights During Pregnancy?
Lifting weights is a unique exercise for muscle gain. If you have experience lifting weights, you can continue these exercises during pregnancy with the approval of your doctor. However, the weights you will lift should be lighter than the ones you normally use. Similarly, you should keep the number of sets less than normal.
What Kind of Sportswear Should You Choose When You Are Pregnant?
When doing sports, you should prefer products that are light, do not restrict your movements and dry quickly. Products from collections specially produced for pregnant women provide comfort during sports. You can buy sports bras suitable for pregnancy. There are also performance t-shirts and tights specially designed for pregnancy. Stylish pregnant tights You can choose the model that suits you best.
In conclusion
The pregnancy process is an adventure-filled journey. It is an unforgettable process, especially for expectant mothers who are expecting their first baby. There are many activities you can do to have a pleasant time during this wonderful period. You can continue to exercise at the level your doctor deems appropriate and for the recommended period. A fun and active journey awaits you!