Physical activity and sports during pregnancy: A complete guide for expectant mothers

 

Exercising during IVF

The issue of maintaining physical activity during pregnancy causes a lot of controversy and concern among expectant mothers. Many women, upon learning of their condition, decide to completely give up their usual workouts, guided by the fear of accidentally harming their baby. Such caution is often fueled by outdated stereotypes and numerous myths surrounding the topic of sports during pregnancy.

One of the most common misconceptions is the belief that any physical activity can cause a miscarriage or negatively affect fetal development. However, modern medicine claims the opposite: if the training process is organized competently and approved by the attending physician, moderate activity brings enormous benefits. It helps improve blood circulation in the “mother-placenta-fetus” system, significantly reduces the likelihood of complications, and prepares the body for the upcoming labor process—childbirth. The main principle here is awareness and reliance on professional medical advice.

The comprehensive benefits of sport for expectant mothers

Sport is officially permitted and even recommended for women with a physiologically normal pregnancy who have no medical restrictions. However, there are a number of serious medical contraindications in which activity should be excluded or strictly limited:

  • Direct threat of termination of pregnancy (miscarriage);
  • Placenta previa;
  • Multiple pregnancy with the associated risk of premature birth;
  • Severe forms of preeclampsia;
  • Cardiovascular pathologies;
  • Chronic diseases in the acute stage requiring bed rest.

To rule out any risks, it is critically important to consult with your obstetrician-gynecologist before starting any training cycle.

The main benefits of physical activity during this period:

  1. Psycho-emotional stability: exercise promotes the production of endorphins, which helps combat mood swings and anxiety.
  2. Cardiovascular health: moderate exercise strengthens the heart and blood vessels, helping the body cope with the increased volume of circulating blood.
  3. Muscle tone: keeping the back, abdominal, and pelvic floor muscles toned makes it easier to carry a child and recover after giving birth.
  4. Prevention of complications: regular exercise reduces the risk of developing gestational diabetes, hypertension, and edema.
  5. Weight control: being active helps you avoid gaining too much weight beyond what's normal.
  6. Quality rest: physically active women are less likely to have trouble sleeping, and their sleep is deeper and more restorative.

When's the best time to start exercising?

Medical experts identify the most favorable “window” for exercise as the end of the first trimester and the entire second trimester. By this point, a woman's body has had time to fully adapt to its new state: hormone levels stabilize, early toxicosis symptoms usually subside, and the risk of spontaneous termination of pregnancy is significantly reduced.

In addition, at this stage, the belly has not yet reached a size that could cause significant physical discomfort or impair coordination. This makes training as comfortable as possible. However, even if you feel great at the very beginning of your journey, an initial consultation with your doctor is still a prerequisite for safety.

Recommended and safe types of exercise

The choice of discipline should be based on safety and the absence of impact loads. The most suitable options include:

  • Low-intensity aerobic exercise: light gymnastics to help oxygenate the blood.
  • Walking: a simple but extremely effective way to stay in shape in the fresh air.
  • Nordic walking: the use of poles takes some of the load off the knee joints and engages the muscles of the arms and back.
  • Swimming and aqua aerobics: water relieves pressure on the spine, reduces swelling, and prevents the body from overheating.
  • Specialized yoga and Pilates: classes adapted to the physiology of pregnant women, focusing on breathing and stretching.
  • Fitness under the supervision of an instructor: a professional will help you adjust your exercise technique to accommodate your growing belly.

Important safety rules and warning signs

When performing any exercise, you need to listen carefully to your body's reactions. Pregnancy is not the time to break records. You should immediately stop the activity and see a doctor if you notice:

  • Shortness of breath or difficulty breathing;
  • Sudden rapid heartbeat (tachycardia);
  • Dizziness or darkening of the eyes;
  • General pronounced weakness or pre-fainting;
  • Pulling or sharp pains in the lower back and lower abdomen;
  • Suspicious changes in the baby's motor activity (too vigorous movements or, conversely, a long absence of them).

List of prohibited activities

There are categories of sports that carry a direct risk of injury and complications. These include:

  1. Contact and injury-prone sports: martial arts, ball sports (soccer, basketball) where collisions are possible.
  2. Extreme sports: parachuting, surfing.
  3. Sports with a risk of falling: mountain biking, horseback riding, downhill skiing, and snowboarding.
  4. Activities involving pressure changes: diving (strictly prohibited due to the risk of decompression sickness in the fetus) and mountaineering.
  5. Intense exercise in harsh environments: training in stuffy gyms, in extreme heat or cold.

Sports during natural conception and after IVF: key differences

Natural conception

In this case, a woman can follow the standard recommendations for pregnant women. If the pregnancy is going smoothly, it is acceptable to continue your usual workouts (in a modified form), avoiding overexertion and monitoring your heart rate. The main goal is to maintain health, not to achieve new athletic heights.

Pregnancy after IVF

The path to motherhood through in vitro fertilization requires extra caution. In the first trimester, specialists strongly recommend minimizing physical activity. This period is critical for reliable embryo implantation and placenta formation. Only after successfully completing the first trimester and in consultation with a reproductive specialist can you gradually introduce gentle exercise, such as walking or swimming at a leisurely pace.

Features of IVF with donor oocytes

Undergoing an IVF program with egg donation often requires more intensive hormonal support. This puts additional strain on the endocrine and cardiovascular systems. In such a situation, physical activity should be as gentle and cautious as possible. Any activity must be approved by your attending obstetrician-gynecologist.

Professional help

If you want to be absolutely sure that your workouts are safe and receive a personalized activity plan based on your health indicators, make an appointment at the Natuvitro clinic. Our experienced obstetricians-gynecologists will help you go through this journey easily and with health benefits.

FAQ: Frequently asked questions

1. Can I start exercising during pregnancy if I have never exercised before? Yes, you can, but you need to start very slowly. The best choice for beginners is walking and swimming. Do not try to master complex exercise routines right away. The main thing is to be consistent and gradual.

2. What heart rate is considered safe during exercise for pregnant women? It is usually recommended that your heart rate does not exceed 130-140 beats per minute. However, a more reliable guideline is the “talk test”: you should be able to hold a conversation while exercising without getting out of breath.

3. Can you do sit-ups during pregnancy? In the first trimester, direct abdominal exercises (crunches) are usually not prohibited if there are no risks, but from the second trimester onwards, they should be avoided. Instead, it is better to focus on strengthening the pelvic floor muscles and oblique abdominal muscles with static exercises approved by your instructor.

4. How many times a week is it recommended to exercise? The optimal regimen is considered to be 3-4 times a week for 30-40 minutes. Daily walks in the fresh air for 20-30 minutes are beneficial for absolutely everyone, unless strict bed rest is required.

5. Does exercise help make childbirth easier? Yes, physically fit women tend to have more elastic tissue, a trained respiratory system, and more enduring muscles, which directly contributes to a less painful and faster delivery process and reduces the risk of tears.