Can I do sports during pregnancy?

During pregnancy, a woman’s body undergoes anatomical and physiological changes that should be considered when playing sports. The main ones are an increase in body weight and a shift in the center of gravity (as a result, a greater severity of lumbar lordosis). This increases the load on all joints, including the spine. This should be considered during strength training. Up to 60% of pregnant women experience back pain during exercise during pregnancy.

When pain appears, it is necessary to abandon the loads that require lifting any weights, replacing them with exercises aimed at strengthening the back muscles and abdominal muscles.

Sport for pregnant women has some features, since during pregnancy the following parameters increase: the volume of circulating fluid, heart rate, stroke volume and cardiac output. This reduces the total peripheral vascular resistance. These hemodynamic changes are aimed at creating a "reserve", which allows you to provide the woman and the fetus with the necessary substances both at rest and during physical exertion. These features dictate the need to abandon static loads during pregnancy, as these loads reduce venous return and can lead to hypotension (lowering blood pressure) in 10-20% of pregnant women (for example, some asanas in yoga, as well as any exercises that require a long lying on your back).

Changes in the organs of the respiratory system (doubling the minute ventilation volume) lead, on the one hand, to difficulties with anaerobic exercise, and, on the other hand, to “delayed” oxygen supply during aerobic loads (if a pregnant woman increases the load). In this regard, both anaerobic and aerobic loads can be given to a pregnant woman much harder than before pregnancy.

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