Ποια είναι μερικά από τα οφέλη της άσκησης κατά τη διάρκεια της εγκυμοσύνης;
Άσκηση τουλάχιστον 30 λεπτά τις περισσότερες, αν όχι όλες, τις ημέρες της εβδομάδας μπορεί να ωφελήσει την υγεία σας κατά τη διάρκεια της εγκυμοσύνης με τους ακόλουθους τρόπους:
Βοηθά στη μείωση των πόνων στην πλάτη, τη δυσκοιλιότητα, τα φουσκώματα και το πρήξιμο.
Μπορεί να βοηθήσει στην πρόληψη ή τη θεραπεία του διαβήτη κύησης.
Αυξάνει την ενέργεια σας.
Βελτιώνει τη διάθεσή σας.
Βελτιώνει τη στάση του σώματος σας.
Προωθεί τον μυϊκό τόνο, τη δύναμη και την αντοχή.
Σας βοηθά να κοιμάστε καλύτερα.
Η τακτική άσκηση επίσης σας κρατά σε φόρμα κατά τη διάρκεια της εγκυμοσύνης και μπορεί να βελτιώσει την ικανότητά σας να αντιμετωπίσετε τον τοκετό. Αυτό θα σας βοηθήσει να επανέλθετε στην πρό κύησης σιλουέτα σας, μετά τη γέννηση του μωρού.
Ποιες αλλαγές συμβαίνουν στο σώμα κατά τη διάρκεια της εγκυμοσύνης που μπορεί να επηρεάσει το πρόγραμμα άσκησής σας ;
Οι ορμόνες που παράγονται κατά τη διάρκεια της εγκυμοσύνης προκαλούν τους συνδέσμους που στηρίζουν τις αρθρώσεις σας για να γίνουν πιο χαλαροί. Αυτό καθιστά τις αρθρώσεις πιο κινητικές και περισσότερο επιρρεπείς σε τραυματισμούς. Το επιπλέον βάρος στο μπροστινό μέρος του σώματός σας κατά τη διάρκεια της εγκυμοσύνης μετατοπίζει το κέντρο βάρους σας και τοποθετεί την πίεση στις αρθρώσεις και τους μυς, ειδικά εκείνους της πυέλου και του κάτω μέρους της πλάτης. Αυτό μπορεί να σας κάνει λιγότερο σταθερή, να προκαλέσει πόνο στην πλάτη, και να σας κάνει πιο πιθανό να χάσετε την ισορροπία σας και να πέσετε, ειδικά αργότερα στην εγκυμοσύνη. Το επιπλέον βάρος θα κάνει το σώμα σας να εργάζεται σκληρότερα από πριν .
Ποιες μορφές άσκησης είναι ασφαλείς κατά τη διάρκεια της εγκυμοσύνης;
Ορισμένα αθλήματα είναι ασφαλή κατά τη διάρκεια της εγκυμοσύνης, ακόμα και για αρχάριες:
Το περπάτημα είναι μια καλή άσκηση για όλες.
Η κολύμβηση είναι καλή για το σώμα σας, επειδή κινητοποιεί πολλές μυϊκές ομάδες.
Ποδηλασία παρέχει μια καλή αερόβια προπόνηση.
Αερόμπικ είναι ένας καλός τρόπος για να κρατήσει την καρδιά και τους πνεύμονες σας ισχυρούς.
Ποιες μορφές άσκησης θα πρέπει να αποφεύγονται;
Σε γενικές γραμμές, οι δραστηριότητες στις οποίες υπάρχει υψηλός κίνδυνος πτώσης, όπως η γυμναστική, θαλάσσιο σκι, και ιππασία, θα πρέπει να αποφεύγονται. Σε ορισμένα αθλήματα με ρακέτα αυξάνουν επίσης τον κίνδυνο πτώσης λόγω της συνεχούς αλλαγής στην ισορροπία σας. Άλλα αθλήματα που θα πρέπει να αποφύγετε είναι:
Αθλήματα επαφής
Καταδύσεις, μπορεί να θέσουν το μωρό σας σε κίνδυνο λόγω μεταβολών στην πίεση
Τι πρέπει να γνωρίζετε για την άσκηση κατά τη διάρκεια της εγκυμοσύνης;
Οι αλλαγές στο σώμα σας μπορεί να κάνουν συγκεκριμένες θέσεις και δραστηριότητες επικίνδυνες για εσάς και το μωρό σας. Κατά την άσκηση, προσπαθήστε να αποφύγετε δραστηριότητες που απαιτούν άλματα, ασύγχρονες κινήσεις, ή γρήγορες αλλαγές κατεύθυνσης που μπορεί να καταπονήσει τις αρθρώσεις σας και να προκαλέσουν τραυματισμό.
Υπάρχουν ορισμένοι κίνδυνοι από την υπερβολική ζέστη κατά τη διάρκεια της εγκυμοσύνης. Προκαλείται απώλεια των υγρών και μπορεί να οδηγήσει σε αφυδάτωση και προβλήματα κατά τη διάρκεια της εγκυμοσύνης.
Όταν ασκείστε, ακολουθήστε τις παρακάτω γενικές κατευθυντήριες γραμμές για ένα ασφαλές και υγιές πρόγραμμα άσκησης:
Μετά το πρώτο τρίμηνο της εγκυμοσύνης, να αποφεύγετε να κάνετε οποιαδήποτε άσκηση για την πλάτη σας.
Αν έχει περάσει αρκετός καιρός από τότε που ασκηθήκατε, να επανέλθετε σιγά-σιγά. Αρχίστε με μόλις 5 λεπτά άσκησης την ημέρα και προσθέστε 5 λεπτά κάθε εβδομάδα.
Αποφύγετε την έντονη άσκηση σε θερμό, υγρό καιρό ή όταν έχετε πυρετό.
Φορέστε άνετα ρούχα που θα σας βοηθήσουν να παραμείνετε δροσερή.
Φορέστε ένα σουτιέν που ταιριάζει καλά και δίνει μεγάλη υποστήριξη για να βοηθήσει στην προστασία του στήθους σας.
Πίνετε άφθονο νερό για να προστατευτείτε από την υπερθέρμανση και την αφυδάτωση.
Βεβαιωθείτε ότι έχετε καταναλώσει καθημερινά τις επιπλέον θερμίδες που χρειάζεστε κατά τη διάρκεια της εγκυμοσύνης.
Ποια είναι τα προειδοποιητικά σημάδια που θα πρέπει να σταματήσει την άσκηση;
Σταματήστε την άσκηση και καλέστε τον γιατρό σας εάν έχετε κάποιο από αυτά τα συμπτώματα:
Κολπική αιμορραγία
Ζάλη ή αίσθημα λιποθυμίας
Αυξημένη δυσκολία στην αναπνοή
Πόνο στο στήθος
Πονοκέφαλο
Μυϊκή αδυναμία
Συσπάσεις της μήτρας
Μειωμένη κινητικότητα του εμβρύου
Ροή από τον κόλπο
Πώς μπορώ να επανέλθω στην άσκηση μετά τη γέννηση του μωρού;
Το περπάτημα είναι ένας καλός τρόπος για να επανέλθετε στην γυμναστική. Γρήγορο βάδισμα αρκετές φορές την εβδομάδα θα σας προετοιμάσει για πιο έντονη άσκηση .
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