
Aktywność fizyczna to jeden z kluczowych elementów zdrowego trybu życia. Może ona przynieść również wiele dobrego w czasie ciąży, zarówno mamie, jak i maluszkowi. Należy tylko pamiętać o kilku zasadach.
Zalety ćwiczeń fizycznych
Ćwiczenia podczas ciąży mogą pozytywnie wpłynąć na prawidłowy przebieg ciąży oraz na rozwój dziecka. Dzięki nim szybciej i łatwiej będzie wrócić nam do formy po porodzie. Nawet kilkanaście minut regularnych, lekkich ćwiczeń może poprawić wydolność układu krążenia, mięśniowego i trawiennego. Ćwiczenia pomagają także zmniejszyć uciążliwe dolegliwości ciążowe takie jak zaparcia czy bóle pleców. Dzięki regularnym ćwiczeniom ciężarne są również mniej podatne na stres oraz rozwój cukrzycy ciężarnych. Aktywność fizyczna poprawia funkcjonowanie układu krążenia i oddechowego, więc lepiej zniesiemy wysiłek w czasie porodu. Ćwiczenia fizyczne pozwolą nam również poprawić przemianę materii i obniżyć przyrost masy ciała, dzięki lepszemu ukrwieniu gruczołów piersiowych, laktacja u aktywnych kobiet występuje wcześniej i dłużej się utrzymuje. Aktywność fizyczna poprawia również ogólną sprawność fizyczną i wzmacnia serce.
Zachowaj ostrożność
Rodzaj oraz intensywność ćwiczeń będą uzależnione między innymi od tego, czy przed porodem byłyśmy aktywne. Ćwiczenia nie powinny być przesadnie intensywne i męczące. Pamiętajmy o tym, że nawet jeśli byłyśmy niesamowicie aktywne przed porodem, to teraz nie możemy wykonywać ćwiczeń na takim samym poziomie. Najlepszy wpływ na ciążę ma spokojny aerobik i nieprzekraczanie 140 uderzeń serca na minutę. Mamy, które nie były aktywne przed porodem, na początku powinny postawić na lekkie ćwiczenia. 15-minutowe spacery czy lekka gimnastyka rano będzie dobrym początkiem. Stopniowo można wydłużyć ten czas do 30 minut aktywnego wysiłku. W razie wątpliwości zawsze warto skonsultować się z lekarzem, który pomoże nam dobrać właściwe ćwiczenia.
Ile należy ćwiczyć?
Zaleca się ćwiczenia 3 razy w tygodniu po 30 minut. Czas ćwiczeń jest jednak uzależniony od osobistych preferencji. Ćwiczenia w 1 trymestrze ciąży, gdy zarodek nie jest jeszcze zagnieżdżony, nie powinny obciążać ciężarnej fizycznie ani powodować wzmożonego napięcia brzucha, bo mogłoby się to przyczynić do poronienia. Dlatego zaleca się ćwiczenia o małej intensywności. Wykonujemy ćwiczenia oddechowe oraz korygujące nieprawidłową postawę, oraz ćwiczenia rąk i nóg w szerokim zakresie. Można wykonywać je od początku ciąży, ponieważ prawidłowa postawa zmniejsza obciążenie kręgosłupa.
Kiedy unikać ćwiczeń?
Wysiłku fizycznego warto unikać w terminie, na który przypadałaby normalnie miesiączka. Jeśli występują u nas krwawienia, skarżymy się na nadciśnienie tętnicze, cukrzycę lub infekcje wirusową, warto zrezygnować z ćwiczeń. Nie zawsze zaleca się ją również podczas ciąży bliźniaczej. O tym, czy występują przeciwwskazania warto zapytać również naszego lekarza.
Pamiętaj o wodzie
W czasie ciąży zwiększa się zapotrzebowanie na przyjmowaną ilość płynów. Nie inaczej jest również podczas aktywności fizycznej. Odpowiednie nawodnienie pozwoli zwalczyć takie niedogodności jak nudności, zaparcia czy suchość skóry. Zaleca się wypijanie przynajmniej dwóch litrów płynów. Szczególnie zaleca się picie wody, do której można dodać plasterek pomarańczy lub cytryny i mięte. Alternatywę stanowią też czerwona herbata, herbata ziołowa lub soki warzywne i owocowe.
Podsumowując
Jeśli jesteśmy zdrowe, ciąża nie jest zagrożona, a lekarz nie widzi przeciwskazań, wtedy regularna aktywność podczas ciąży niesie ze sobą wiele zalet. Pamiętajmy jednak o regularnym przyjmowaniu odpowiedniej ilości płynów. Przewiewnym stroju do ćwiczeń, który zapobiegnie przegrzaniu oraz ćwiczeniach, które rzadziej grozą urazem. Zadbajmy również o odpowiednią dietę.
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