Sports for pregnant women is one of the must-haves of this period. Just as nutrition during pregnancy is an issue that we cannot ignore, exercise is just as important as it is a way to nourish and strengthen the body.
So what sports are done during pregnancy? Here are the 9 safest pregnant sports you can do during this special period when nothing is the same in your body !
1- Walking during pregnancy
Walking during pregnancy is the pregnancy sport that you can easily adapt to your daily life. You can start walking at any time during pregnancy, provided you don’t overdo it and listen to your body’s signals.
You can think about and plan all your activities during the day from this perspective. You can take time for a walk in your routines such as going to the market, returning home from work, taking your dog for a walk if you have one, and weekend walks. Moreover, it is an ideal exercise method to spend time with your spouse or friends and chat.
Walking during pregnancy is the safest and safest form of exercise possible. The best part is that there is no need for any equipment, extra items or apparatus. All you need is a pair of supportive sneakers and comfortable and breathable clothing. Try to take a walk in the open air, by the sea or on the hiking trails as much as possible and get plenty of oxygen.
If you are wondering how much walking should be done during pregnancy , if you are just starting out, take it slow. Take a few days of strolling walks before you start walking at a brisk and brisk pace. Do breathing work. Once you get through the acclimatization period, a light to moderate-paced walk of 3 km a day will suffice. As your pregnancy progresses, you may need to reduce your speed and walking distance.
If you are doing any other exercise besides walking, you can spare half an hour of walking and half an hour of other exercise.
2- Yoga during pregnancy
Among the sports done while pregnant, the most ideal and perfect is pregnancy yoga. Yoga encourages relaxation, focus, and attention to breathing. It is a great preparation for giving birth and having children. It increases the oxygen uptake and provides more oxygen to the baby. It facilitates pregnancy and childbirth by increasing flexibility.
Now yoga is so common among pregnant women that you don’t need to practice as a pregnant woman in a regular yoga class. Because now there are pregnant yoga classes specially created for pregnant women. That’s why all yoga movements are done in the safest way for pregnant women in these classes.
For example, after the 4th month, you cannot do the movements that are done by lying on your back. Or, since your center of gravity will change during pregnancy, it is necessary to interpret various yoga poses according to the new center of gravity. Pregnancy yoga classes are planned with such special occasions in mind.
3- Pilates during pregnancy
Pilates, one of the sports that can be done during pregnancy, is similar to yoga in that it is a type of exercise that increases flexibility, muscle strength and vitality without allowing hard and sudden movements. This type of exercise, which helps to strengthen the body center, improves posture and reduces waist, back, neck and shoulder pain.
Pilates classes for pregnant women are specially designed for pregnant bodies, so it is an exercise you can do with peace of mind. You can take a pilates class if you want. Instrument pilates classes are usually in the form of private lessons. You work one-on-one with the trainer and for your own body. Instrument pilates always gives results in less time.
If you want, you can join group pilates classes for pregnant women. These lessons are mat lessons. It is worked with apparatus such as pilates ball and pilates rubber. In group lessons, you don’t have to worry about whether I can adapt to the pace of the class, because the other participants will be in the same situation as you.
4- Swimming and water exercises during pregnancy
Swimming and water exercises during pregnancy are one of the most injured and safe sports that pregnant women can do. The support and buoyancy of the water is relaxing. If you know how to swim and you have the opportunity, swim throughout your pregnancy. If you have the opportunity, but do not know how to swim, you can do water exercises on the shallow side of the pool.
Exercising in water improves strength and flexibility, but does not strain your joints. It also reduces the risk of overheating. Even better, most pregnant women say that exercising in water reduces swelling in their feet and legs and is good for their sciatica pain.
Of course, it may not be possible for everyone to have the opportunity to swim for 9 months. But if you are going to join the gym, you can choose the ones with swimming pools.
You can make good use of the summer vacation period of your pregnancy and create a regular swimming schedule for yourself during the holiday.
Or you can make an agreement with one of the hotels that have a pool and are close to your house, and you can use their pool on some days of the week.
5- Breathing during pregnancy
Believe it or not, you’re exercising even by breathing properly. Deep breathing is relaxing. It increases body awareness. It provides better oxygen uptake compared to shallow chest breathing as most people do.
Sit up straight and put your hands on your belly. Feel your belly rise and fall as you breathe in (inhale through your nose, exhale through your mouth). Concentrate on your breathing and count. Count to 4 as you inhale and to 6 as you exhale.
6- Low-paced jogging during pregnancy: Jogging
Experienced runners can continue running throughout their pregnancy. But if you have never run before, it may not make much sense to start this sport during pregnancy. In order to continue jogging during pregnancy, it is necessary to have the approval of the doctor. Because jogging is not a very good idea if pregnancy is high risk.
Pregnancy is not a good time to increase running distance or pace. It may be better to limit the distance you run, choose straight tracks, or use a treadmill.
Remember, running with loose ligaments and joints while pregnant can be harder for the knees. It can increase the risk of accidents and injuries. That’s why you can only run if you have pre-pregnancy running experience and if your doctor allows it, limiting your pace and distance.
7- Fitness during pregnancy
Fitness is often paired with weight training. Weight training during pregnancy can strengthen the muscles, but it is necessary to avoid excessive weights as it can prevent blood flow to the uterus. We’re not talking about dumbbells that require you to hold your breath or push. Instead, you can do multiple reps by holding light weights of one pound in each hand.
8- Step and aerobics
If you’re fit and experienced in stepping, it’s generally okay to continue for most of your pregnancy. Just warm up before you start and don’t push yourself too hard. Because when you’re pregnant, joints are more prone to hurt.
And of course, be careful not to have a step board too high from the ground. As your belly grows, you should avoid movements that require attention to balance.
Experienced and well-formed people can continue aerobics and dance while pregnant. Provided that the density is slightly reduced! No matter what exercise you do during pregnancy, never force yourself to exhaust your strength. If you’re just starting out, start a low-impact or water aerobics program. These are usually designed for pregnant women.
9- Exercise equipment
It is safe to use exercise equipment such as treadmills and stationary bikes while pregnant. Provided you keep the speed, incline and tension of the tool at a level that you are comfortable with and take it slow if you are just starting out! But cycling during pregnancy can be a bit of a hassle for you.
However, working with tools in the 3rd trimester can be difficult. Also, when you can’t see your feet, you may need to be more careful to stay on the tools without staggering.