Baby Care

Walking

As walking does not require any special skills or special clothing, walking with fairly brisk pace is the best choice for beginners and those who simply do not like sports. Walking improves muscle tone and heart with minimal risk of injury. The main requirement is- to find good, comfortable shoes, which, you may need to change at the second or third trimester, as legs at this time are usually very swollen. Furthermore, in these terms you’ll need to add equipment supportive bra and a special bandage for pregnant women. In the third trimester, there are additional risks for walking: poorly visible road irregularities, because of great belly, besides deteriorating balance. Try to choose the straight road and walk at a slower pace. Watch your breathing (breathlessness is unacceptable) and avoid dehydration (during and after walking, drink non-carbonated mineral water).

Swimming

Swimming is one of the best forms of sports for pregnant women, as the water does not need to make special efforts. In water, body weight decreases six times, and the pressure of water reduces water retention in the body and reduces swelling of hands and feet. Swimming supports the tone of the body with minimal stress on joints, and joints suffer first with the rising weight of the fetus. The main requirement is to come and dive into the water slowly, even during the first weeks of pregnancy. Fast dive, let alone diving, has an undesirable pressure on the abdomen and groin. Try to swim in the calm flat rate, no dives and sharp turns. Aqua aerobics is also useful. But, of course, in order to avoid further infections all trainings should take place in the pool, never in natural waters.

Running
Pregnancy is not the best time for jogging, unless you’re a professional athlete. While running, the heartbeat increases too much and the take off impacts on the fetus. It is better to replace running by fast walking. However, if you occasionally or regularly had run before, during the first and second trimester continued trainings are possible with some reduction in the rate of running. By the third trimester even athletes refuse jogging.

Aerobic
Many women continue the aerobics up to the birth. Nevertheless, experts advise during pregnancy weaken the load and intensity of your workouts, or even better – attend special trainings for pregnant women, especially if you feel pain in the joints. Starting from the second trimester, to avoid injuries and damage, give up jumps and sudden jerks. If you are doing step aerobics, step height should not be above 10 cm. Higher stepped-up aerobics is excluded during pregnancy with hops, jumps, with complicated choreography, high-intensity step-aerobics.

Bicycles

A bicycle does not have a big load on the joints, so you can continue exercises during the entire period of pregnancy. However, starting from the second trimester is better to confine stationary bike instead of a bicycle to avoid injury and falls. It would also somewhat reduce the rate of trainings and avoid fatigue and dehydration.

Yoga
Yoga not only develops flexibility and supports muscle tone, but also well relieves stress. Yoga exercises are aimed for the development of proper breathing techniques and achieving harmony with your body. However, pregnant women should not “overstretch” too much, so don’t do all the exercises in the maximum force. Starting from the second trimester give up leaps and poses, in which you’ll have to lie on your belly or back. Also give up the subsidences back and leanings forward in the third trimester.

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