## The benefits of exercise and sports for a pregnant woman If a woman's pregnancy is proceeding normally, then the physical activity is recommended. Exercise and sporting activities have the following effect: - Improvement in blood circulation - Weight loss - Digestion normalization - Better liquid excretion from the body, so no stagnation - More oxygen and nutrients to the fetus, so better formation - Decreases the likelihood of postpartum complications and the recovery process happens faster Moderate (this is important) physical activity is useful not only for the mother but also for the child. Exercise provides energy and strength that no doubt a woman needs. ## Don’ts Of course, not all forms of exercise are advisable for a pregnant woman. You will have to forget about ===equestrian sports, diving, sprint running, alpine skiing, weight lifting, boxing, jumping, and cycling on uneven terrain. It is also not advised to make sharp motions while swimming. Pregnant women should avoid injury, falls, bumps, concussions, hypothermia, and overheating. It is believed that yoga is good for pregnant women. However, this is not a fact. There are many types of yoga, and not all of them help. Pregnant women, for example, are categorically contraindicated in Bikram Yoga, since the lesson takes place in high-temperature environments. When doing other types of yoga, it is necessary to avoid inverted asanas, strong backbends, and some breathing practices. ## Do’s First, walking. Pregnant women can walk several times a day—unless, of course, bed rest is prescribed. It is helpful to walk up the stairs, but do not rush and make sure you control your breathing so that it remains calm. As for serious training, you should reduce the load below the level you were at before becoming pregnant. If you decide to start a new physical activity after becoming pregnant, you should do so gradually. It is best for pregnant women to swim, do special exercises, or yoga. Swimming will help keep the body in good shape. It has a gentle massaging effect, relieves the spine, strengthens the back muscles, and relieves swelling. The main thing to ensure is that the pool has clean water. Try asana-based yoga, using simplifications or gentle beginner options to calm and relax. This releases existing uterine tightness (varying degrees of tone) and allows the baby to grow and develop further. It’s proved that pranayama with a long exhalation helps to get rid of nausea, and asanas with lateral vertical stretching of the body (alternately stretching the arms up in different positions) will help with heartburn. Besides, there is another type of yoga specifically for pregnant women—Birthlight, which helps the expectant mother enjoy her position, relieves all types of pain, and prepares the woman for the birth of a child. This type of yoga is indicated from week 12 and can be practiced until childbirth. Gymnastics for pregnant women is designed with their physiology in mind and often includes exercises on fitball. This type of training is beneficial for the cardiovascular system, promotes the development of strength, reduces pain in the back, and improves well-being. Depending on each specific situation, pregnant women can run and ski at a relaxed pace and with the permission of a doctor. ## When to exercise The best period for exercising is in the 2nd trimester. In the 1st trimester, the child attaches to the walls of the uterus, the formation of its organs occurs, and the risk of miscarriage is high—so stress is best avoided. It is recommended to finish training at the end of the 8th month. However, you need to remember that all women are differen—every woman's pregnancy proceeds in her way. What is ideal for one may be contraindicated for the other. Therefore, to avoid risks to your health and the health of your baby—first, obtain permission for the selected exercise from your gynecologist.