Suitable sports activities for pregnant women

Exercise is very beneficial during pregnancy, and women should not give up all their sporting activities just because of a growing belly. It depends on which sport the woman enjoys; some physical activities will need to be limited for a while or replaced with others. What are the benefits of exercising during pregnancy, and which are the most suitable sports activities so that a woman does not hurt herself?

Benefits of exercising during pregnancy

If a woman stays fit during pregnancy, it brings many benefits for both her physical and mental well-being. This kind of activity:

• improves blood circulation;
• reduces the risk of gestational diabetes;
• prevents excessive weight gain;
• reduces the risk of swelling;
• alleviates constipation, back pain, and the development of varicose veins;
• reduces the risk of premature birth;
• reduces the risk of preeclampsia;
• helps with faster recovery after birth;
• shortens labor;
• releases endorphins, the so-called happiness hormones, and simply makes her feel better afterward.

Suitable activities

If a woman did not exercise before becoming pregnant, she should not start anything too demanding and should instead choose exercise designed for pregnant women and include more walking and swimming. On the other hand, women who were more active before pregnancy should not stop exercising; they just need to reduce the intensity and strain as the weeks of pregnancy go by.

Suitable activities for pregnant women include:

• yoga, pilates, tai chi;
• swimming;
• walking;
• exercise bike riding - it is safer than riding a bicycle, where a fall can occur;
• running or jogging - if a woman was running before becoming pregnant, she does not need to give it up, but she should listen to her body and not overexert herself;
• strength training - the same applies as with running; if a woman was attending such workouts before pregnancy, she can continue, or consult a doctor;
• exercise on balls - helps relax the pelvic floor;
• exercise designed specifically for pregnant women - prenatal yoga, prenatal swimming, pregnancy exercise classes;
• dancing - especially belly dancing is very beneficial for guiding the baby into the correct position for birth.

When it is better to rest rather than exercise

In some cases, it is better for a woman to rest more and leave more intense physical activity until after the postpartum period. Rest if you have:

• abdominal pain even during normal activities;
• back pain - most often in the lower back; in this case, choose stretching exercises or seek a physiotherapist;
• a risk of overheating;
• spotting;
• a risk of falling or hitting the abdomen during exercise;
• feelings of weakness or faintness;
• a high-risk pregnancy.

Perhaps at the beginning of your pregnancy you planned that you would start attending prenatal yoga classes, walk to work, and go to the pool at least once a week, and when it comes down to it, you just do not feel like it at all or you are troubled by constant nausea, back pain, migraines, and the like. Do not push yourself and give your body what it asks for; at least during pregnancy, listen to it. Some expectant mothers rest more, while others manage to stay very active until the very end. It is very individual, and comparisons will not help you much. During pregnancy, exercise should be more of an addition that helps keep a woman not only in good physical condition, but also in a good mood. So exercise for joy, not for performance.