How much can pregnant women lift in the early stages? Physical activity during pregnancy What weight should pregnant women not lift?
During pregnancy, a woman has to change her lifestyle and take better care of her own health. Expectant mothers pay a lot of attention proper nutrition, refusal alcoholic drinks, smoking and even wearing heels. But many people still have the habit of carrying full bags of groceries from the supermarket, moving furniture while cleaning, and picking up their firstborn in their arms for faster movement. However, lifting weights during pregnancy is highly discouraged; this can lead to miscarriage and other complications.
Of course, much is determined by the woman’s health and the characteristics of the process of bearing a child. But it's still not worth the risk. In situations that require heavy lifting, you need to seek help from others.
There is no clear answer to this question. There are women who lift weights throughout their entire pregnancy and ultimately give birth to healthy and strong babies on time. But, as a rule, this happens in cases where the body is accustomed to such stress.
If future mom If you have been involved in weightlifting (powerlifting, bodybuilding, etc.) for several years and regularly perform exercises on weight machines and with free weights, then with the onset of pregnancy the risk of harming yourself or your child will not be great.
The same applies to women living in rural areas and accustomed to certain physical activities: carrying full buckets, armfuls of firewood. However, it cannot be said that lifting weights is guaranteed not to harm these categories of pregnant women.
Lifting something heavy during pregnancy is not recommended for two reasons: it can provoke and/or harm the health of the expectant mother. Her body is already experiencing severe overload, because the growing fetus and weight gain themselves become “heaviness”.
Therefore, all matters of this nature need to be postponed, delegated to others (husband, relatives) or canceled altogether. Remember: there is nothing more important than carrying your baby and maintaining your health.
What happens in the body when lifting weights
Lifting weights affects the condition of almost the entire body. During pregnancy it is dangerous for three reasons:
- Spinal disc displacement . Women's bones are more fragile and thinner than men's. This feature becomes more noticeable during pregnancy, when some of the calcium reaches the growing fetus. The spine experiences the greatest load during heavy lifting. Gradually, his discs begin to shift, and there is a risk of a hernia. When carrying a child, it is higher, since the load increases every month and reaches its maximum by childbirth. The condition is accompanied by severe back pain and limited mobility (turning, bending).
- Varicose veins and other vascular disorders. Changes in the body of a pregnant woman lead to a decrease in the tone of the veins. This is partly due to hormonal changes, partly due to the growing fetus. Most of all, circulatory disorders are expressed in the lower part of the body - in the legs. Systematic lifting of weights leads to disruption of blood outflow, resulting in an increased risk of developing, worsening the supply of oxygen and nutrients to the brain, heart, and uterus.
- Premature birth or miscarriage. Lifting weights is accompanied by tension in the abdominal muscles and an increase in intra-abdominal pressure. This leads to contraction of the uterus and expulsion of the fetus. The risk of such complications is especially high in women with hypertension.
How to lift weights correctly?
If you still have to lift weights during pregnancy, you need to do it correctly:
- when bending over, bend your knees, keep your body straight with a slight arch in the lower back;
- lift heavy things using a good grip with your hand and straightening your knees, without jerking, straighten your body slowly;
- feet should be placed at a comfortable width, fully resting on the floor, and comfortable shoes should be worn;
- if possible, the load should be evenly distributed in both hands, this will keep the spine straight;
- When carrying heavy objects, keep your body as straight as possible, do not twist or bend;
- wear a bandage that allows you to distribute the load correctly over the entire body;
How much weight can pregnant women lift?
Pregnant women can lift objects weighing up to 3 kg. For athletes and women accustomed to physical labor, this figure can be increased to 5-6 kg.
It follows from this that even carrying one year old child in this situation it is impossible. After all, in addition to the fact that his average weight is 8-10 kg, the baby is also very active, he can accidentally kick his mother in the stomach or put pressure on him while getting down from his arms.
It is important to remember that your own weight and a growing fetus are also burdens that a woman carries every day. Therefore, the longer the pregnancy, the less weight you can lift.
Consequences
The most serious consequence of lifting weights during pregnancy is its termination. The 1st and 3rd trimesters are especially dangerous in this regard. On early stages Uterine hypertonicity often develops and the risk of miscarriage is present even at rest; lifting weights significantly increases it.
In the later stages, the body gradually begins to prepare for the upcoming birth, the uterus descends and physical activity can provoke the premature birth of the child. Therefore, before the 12th and from the 22nd week you need to be especially careful.
If you lift weights during pregnancy, the likelihood of diseases such as varicose veins, heart failure, and vertebral displacement increases. Blood supply problems internal organs affect the condition of the fetus: lack of oxygen leads to (oxygen starvation) and.
Lifting something heavy during pregnancy is highly discouraged. Allowed safe weight – 3 kg. If it is exceeded, there is a risk of miscarriage, premature birth, development of varicose veins and displacement of spinal discs. At risk are women with hypertonicity and uterine prolapse, as well as poorly developed muscles.
Pregnancy and heaviness are not compatible. Find out why and what the consequences may be?
Can a pregnant woman lift weights?
There is no clear answer to this question. Some expectant mothers carry heavy bags until the last minute and give birth to normal, full-term babies, while others lose their child after lifting a bag of groceries. Most likely, it all depends on the physical fitness of the expectant mother and her state of health before conception. There are cases where weightlifters did not interrupt their training even during pregnancy. In any case, the period of waiting for a child forces you to change your usual lifestyle and be more careful about your health. During this time, avoid extremely strenuous activities and heavy lifting.
What are the dangers of lifting weights during pregnancy?
Excessive stress on the body and heavy lifting can have disastrous consequences for the expectant mother. The most common complications that occur are:
Uterine prolapse
Under the influence of gravity, the muscle tone of the uterus weakens, and it descends towards the vagina. In the future, this can lead to uterine prolapse and infertility. In addition, if uterine prolapse occurs during pregnancy, the birth will be difficult. As soon as there is a suspicion that the uterus is prolapsed, the pregnant woman is hospitalized and attempts are made to help maintain the pregnancy. However, no one can guarantee a positive result.
Back problems
When it develops in the womb unborn child it pulls from the mother’s body all the substances it needs, including calcium. As a result, the bones of a pregnant woman become vulnerable. When lifting weights, a strong load is placed on the spine and its discs can become displaced, which causes extreme pain and complicates pregnancy. After all, in the third trimester it is already difficult to move, it is difficult to sleep due to back pain, and displaced discs aggravate the situation.
Leg problems
During gestation, the main load is placed on the legs. In addition, under the influence of hormonal changes, veins lose their elasticity. Lifting weights provokes the development of varicose veins. In addition to aesthetic discomfort, varicose veins can cause health problems not only for the expectant mother, but also for the baby. When circulation is disrupted, some organs of a pregnant woman, including the placenta, receive less nutrients and oxygen.
Miscarriage
When lifting weights, internal pressure and tension in the abdominal muscles arise in the stomach. Because of this, the tone of the uterus increases - this can lead to fetal loss.
Warning symptoms that should not be ignored
If, after lifting a heavy object, a nagging pain in the lower abdomen or bleeding occurs, immediately contact medical assistance. With a prompt response, in most cases, it is possible to safely preserve the fetus and prolong the pregnancy to the required term.
How to lift a heavy object correctly?
After conception, life continues and from time to time you have to lift various weights. To avoid unpleasant consequences, you need to know how to do it correctly. Please note the following recommendations:
- To pick up an object from the floor, do not bend over, but squat. At the same time, keep your back straight, in an upright position, slightly arching at the lower back.
- The body should rest on the entire surface of the foot. Place your feet at a comfortable width. Wear shoes that are stable and comfortable.
- Grasp the object well with one, or better yet, with both hands. This will distribute the weight evenly and reduce the load on your back.
- Rise up slowly, straightening your knees. Level the body gradually, without sudden movements.
- When moving with a load, try to stay straight and not bend over.
- Wear a bandage. This way you can protect yourself more from the effects of gravity.
On average, during pregnancy, it is recommended to lift no more than 3 kg. If a woman is in good physical shape, then the weight can be increased to 6 kg. It often happens that the older child is capricious and asks to be held. Try to wean him off this. After all, not only weight can harm pregnancy, but also excessive activity of the older baby.
According to statistics, in our country more than a million working women become pregnant every year, 90% of them work not only for 7 months, as stipulated in the law, but also for some time during the third trimester, and 84% - during last month of pregnancy. Most working women do not experience any complications. But even if the work does not involve being in a hazardous workplace, at the very early stage of pregnancy it is in any case necessary to consult with an obstetrician-gynecologist, and it is better with the doctor who will manage the entire pregnancy, because he will have the most complete knowledge about the patient's condition. The following diagnoses will be a clear contraindication to any work:
- severe diseases of internal organs (heart, kidneys, liver, etc.);
- previous premature birth;
- vaginal bleeding at any stage of pregnancy;
- intrauterine growth retardation;
- threat of miscarriage;
- placenta previa (placenta covers internal os cervix);
- gestosis of pregnancy.
If the pregnancy is proceeding normally and the woman’s health is good, it is nevertheless worth paying attention to the fact that some types of work activity require the introduction of certain restrictions or changes in the work schedule, especially in the later stages. These include primarily jobs that require heavy lifting, bending, climbing stairs, and standing for long periods of time. Staying in a sitting position for a long time cannot be called useful. How does this threaten the expectant mother and how can harmful factors be neutralized?
If the job involves being on your feet for a long time - for example, if a woman works in the service sector or retail trade, if her profession is related to patient care - this can provoke not only general fatigue, but an increase in the load on the lower extremities, which predisposes to the appearance of swelling in the legs, the emergence or progression of varicose veins. But pregnancy already contributes to the appearance of these conditions.
What can be done in this case?
Firstly, you need to try to structure your working day so that you have the opportunity to periodically sit for a while. If you can’t do some of the work while sitting, you should try to arrange “sedentary” breaks for 15-20 minutes and, if possible, put your feet on an elevated platform.
Secondly, in a vertical position it is better not to stand still, but to try to walk, even if the size of the room allows you to take only 2-3 steps. In addition, you can try to stand with one leg (alternately left and right) on a low chair or any elevation. This promotes blood flow to the ankles, which reduces swelling. It should also be noted that during pregnancy in general, and when working in a standing position, in particular, a woman should wear comfortable shoes. And no assurances like: “My favorite narrow shoes with a 9-centimeter stiletto heel have a very comfortable last” are accepted. Shoes should be wide enough, with low (maximum 4-5 cm), stable heels.
Sedentary work during pregnancy can contribute to congestion in the pelvic area, which can worsen uteroplacental circulation, and is also a predisposing factor for the development of varicose veins.
To correct the negative aspects, it is advisable to get up and walk regularly (preferably every hour) to improve blood circulation and relax the back muscles. While sitting, you can raise your legs, and several times an hour you need to do stretching exercises: stretch your leg forward, then bend your foot towards you and away from you. Repeat this exercise 3-4 times. To prevent your back from getting tired while sitting, you can place a pillow under it.
If work involves heavy lifting, bending or climbing stairs, a pregnant woman may experience increased intra-abdominal pressure, limited movement of the diaphragm, and increased pressure on organs located in the lower sections abdomen, including the uterus and pelvic floor muscles. Carrying heavy objects in your hands increases compression of the spine and impairs ventilation of the lungs. Increased intra-abdominal pressure can aggravate the existing threat of miscarriage. Therefore, you should not lift weights during pregnancy! In any case, it should be an axiom that the maximum weight that a pregnant woman can lift should not exceed 5 kg, although the specific number of kilograms that can be lifted without harm should be determined individually depending on the state of health, constitution of the woman and other factors.
In this situation, you should consult with your doctor and be sure to discuss with management how you can change some of these activities. For example, alternate time on your feet with sedentary work. In general, during pregnancy it is worth reducing not only physical, but also mental stress, so that there is enough time for rest. Fatigue after work should not be allowed to become prevalent. In this case, it is necessary to talk with management regarding changing the scope of duties performed.
Transport
Daily trips on public transport - metro, bus, trolleybus and tram - are an everyday reality for many. But the rhythm of a city, especially a large one, dictates its own characteristics of behavior, and sometimes even survival in traffic flow.
There is no doubt that a pregnant woman should avoid “rush hour” in transport: the hustle and bustle, coupled with the lack of a culture of behavior among the majority of those around her, can lead to disastrous consequences. A pregnant woman can be pushed or pressed hard; when shaking and sudden stops, there is a risk of losing balance and falling, which can provoke premature termination of pregnancy or the threat of this condition.
It is worthwhile to generally reduce the number of trips on public transport, especially long ones. In any case, it is better for a pregnant woman to sit in a bus or tram than to stand, since it can be difficult to maintain balance in transport; therefore, even if a woman feels absolutely cheerful and full of strength, it is better to sit down, even if this means asking someone to make room.
A personal car, if a woman drives it confidently, can do a good job and neutralize all the negative factors of public transport, and a comfortably fitted seat will provide comfort. The seat belt will fix the position in an extreme situation (just make sure that the lower part of the belt goes under the stomach). However, it is necessary to take into account that during pregnancy, attention is somewhat weakened, so you should avoid stressful situations on the road. If your car is firmly stuck in a traffic jam, don’t waste your nerves and strength - it’s better to do exercises that will help relax your legs.
Life
Women’s never-ending “housekeeping time” during pregnancy is often aggravated by the desire to improve their home and redo everything before the baby is born, which often leads to overload. So, what should you avoid and what should you pay special attention to?
What household chores require help or should be put on hold during pregnancy? This is a hand wash, because staying in a position bent over the pelvis is contraindicated - and for these reasons: a growing belly leads to a shift in the center of gravity and an increase in the load on the spine. In a bent position, the spine and back muscles experience even greater stress, which leads not only to fatigue, but to lower back pain, so it is undesirable not only for a pregnant woman, but for any woman to do laundry in this position. If this is really necessary, you can try to wash while sitting on a chair (preferably with a backrest - you can periodically lean back on it), and place the basin in front of you on a slight elevation. All of the above also applies to other household work performed in a bent position, for example, washing floors: you should not perceive this process as a substitute for a gymnastics complex, and for washing it is better to buy a mop with a mechanical spin.
Hanging up laundry and washing floors (if you bend over or kneel) are also very tedious household chores. You will have to reduce the time you spend standing at the stove and not get too carried away with shopping.
It is advisable to limit repairs and the active participation of the expectant mother in it marketing research and generation creative ideas. Firstly, almost all glues, varnishes and paints are toxic; the harmful substances evaporated by them can cause problems during pregnancy and negatively affect the development of the child. Secondly, participation in the repair will not allow you to do without lifting weights and using a folding ladder, which is unacceptable during pregnancy.
Once again I would like to emphasize that all household work associated with lifting weights should be transferred to strong male shoulders. And in the absence of healthy assistants, you can use, for example, a bag on wheels that can withstand a large load (just don’t carry it up the stairs yourself, it’s better to use special rails or someone’s help, even if it’s a random passerby). A backpack on your back helps to evenly distribute the weight being lifted, but in this case the number of kilograms lifted still does not decrease!
No matter how light household chores the expectant mother does, in no case should you bring yourself to a state of fatigue; it is better to rest several times during the same cleaning. It is worth remembering that pregnancy is not best time for labor feats.
Rest
Of course, rest is not work, but the attitude towards especially active types of recreation during pregnancy is still worth reconsidering.
Excursions, no matter how interesting they may be in content, should not tire a pregnant woman, and dancing at a party and at a disco should not be too active; Jumping (bouncing) is strictly contraindicated, especially in the first (when the placenta has not yet formed) and third trimester (when sudden movements can provoke premature birth). The dance should not be accompanied by sharp turns and bends, as this compresses the fetus and large vessels of the mother and fetus, which can lead to disruption of the baby’s blood supply.
The favorite pastime of city dwellers - spring-summer-autumn digging and tending garden beds - also needs adjustment. No heavy shovels or other garden tools! If you really want to dig yourself, do it just a little, often changing your foot and using a light shovel. It is better to replace bending down to the beds for weeding by slowly moving along the bed along with a bench on which you can sit, or crawling on all fours as a distant analogue of one of the exercises of a special set of exercises for pregnant women. Stick to the same “golden” principle: don’t make yourself tired!
Whatever work you do, remember that any activity should be stopped if the following warning signs appear:
- pain in any part of the body;
- dizziness;
- dyspnea;
- weakness;
- vaginal bleeding;
- difficulty walking;
- contractions;
- lack of fetal movements;
- cardiopalmus.
Your baby's comfort depends entirely on how well you feel. Take care of yourself, relax, and use your position legally!
During pregnancy, the expectant mother should be extremely attentive to herself, because she is not alone, the baby lives in her. And therefore there are restrictions for pregnant women. They relate, among other things, to carrying heavy objects. Let's figure out how much weight pregnant women can lift, how many kilograms are acceptable in their position.
Ideally, a pregnant woman shouldn’t even ask such a question, just be careful and not lift any heavy objects. But life is life, and situations are different, and doing nothing at all is simply unrealistic. And complete inaction can be even more dangerous. But no one has yet canceled household chores - cleaning, buying groceries, etc.
Reasons why pregnant women should not carry weights
What are the dangers of lifting weights and physical activity in general? The fact is that in this way you can provoke a miscarriage. Of course, this does not happen to everyone and not always, but it does happen. At risk are pregnant women who have increased tone uterus, uterine prolapse or poorly developed muscles. If a pregnant woman, after lifting something heavy, feels pain in the lower abdomen and there is bleeding, she should immediately call an ambulance.
But if a pregnant woman is not at risk, can she lift heavy things? And the answer to this question is negative. There are other dangers associated with heavy lifting. During pregnancy, the load on the spine and joints increases, and lifting and carrying heavy objects is an unnecessary provocation. If you lift a heavy object incorrectly, you can “earn” yourself a serious illness - a vertebral hernia, for example, or raudiculitis, osteochondrosis.
There is another reason why a pregnant woman should not lift weights - varicose veins. When you're pregnant, your body weight increases, and the extra weight puts extra stress on your legs, so a few extra pounds can lead to dilated veins. To prevent this from happening, pregnant women need to walk a lot every day, strengthen the ligaments and muscles of the legs, thereby improving blood circulation.
How much weight can pregnant women lift?
Now let's move directly to the answer to the question posed. The maximum weight that is acceptable for pregnant women is 3 kg. Lifting weights beyond this is highly undesirable. In addition, pregnant women need to understand certain rules for themselves - peculiar safety rules.
1. Any load should be distributed on both hands and preferably evenly. If this is not possible, it is better to carry a heavy object not by weight, but by hugging it with both hands.
2. You need to lift weights from the floor correctly - not bending over, but squatting. This removes the load from the lower back, and transfers part of the effort to the legs.
3. You cannot stand up suddenly or lift objects with a jerk - you may feel dizzy. Movements should be smooth and calm.
4. It is advisable for a pregnant woman to buy a special bandage - it will help relieve excess stress from the lower back and legs, while fixing the lower back in the correct position.
After a woman finds out about pregnancy, her lifestyle changes dramatically. Because it is necessary to take care not only of your health, but also of the development of the fetus. Thus, many questions arise about how to eat properly, what you need to give up during this period, and whether pregnant women can lift weights. Of course, it is better to limit yourself to easy things, as the situation can lead to serious consequences, miscarriage or premature birth.
Why shouldn't pregnant women lift weights?
There are two main reasons why it is not advisable for pregnant women to wear heavy clothes, and in some cases it is strictly forbidden. First of all, this is connected with the health of the baby inside the womb, and also in order to protect the female body from unnecessary overload.- Displacement of the vertebral discs in a pregnant woman can occur due to high pressure caused by intrauterine development. At the same time, carrying heavy objects significantly increases the risk of back injury. Subsequently, pain and limited movement may appear after the birth of the child, when you will need to carry the baby in your arms. Therefore, it is better not to risk your health.
- Varicose veins veins and other vascular pathologies arise due to hormonal changes; the vessels become less elastic. At the same time, lifting heavy things becomes a catalyst for the appearance of vascular disorders, blood stagnation increases, and the supply of nutrients decreases.
- Threat of miscarriage and early labor due date largely due to lifting heavy things. As a result of tension in the abdominal muscles, intrauterine pressure increases, the tone of the uterus increases, which leads to delivery.
How much weight can you lift during pregnancy?
Ideally, at the stage of 9 months of gestation, it is better to refrain from lifting heavy objects. But, if the question still arises about whether pregnant women can lift weights, then the answer depends on the weight of the object and the woman’s fitness level.In cases where a pregnant woman has been regularly involved in sports for a long time or her professional activity was associated with heavy physical activity, the risk of complications is negligible. Often, under such conditions, babies are born strong and healthy, but it must be taken into account that the possibility of injury after lifting weights still exists.
The weight that can be lifted during pregnancy varies from 3 to 6 kilograms. If a woman has not previously been involved in sports, and her work was associated with low activity, then she should not wear things weighing more than 3 kg. In other cases, lifting objects up to 6 kg is allowed.
During active fetal growth, in the 2nd and 3rd trimesters, it is better to gradually reduce weight. If there is such an opportunity, then, of course, you will need the help of loved ones, husband, and relatives.
When lifting weights, you need to follow some guidelines to reduce the likelihood of complications. So, you can purchase a special bandage to reduce the load. Things should be evenly distributed on both hands, which will allow the spinal column to stay straight. When lifting objects, you should avoid sharp turns; you should try to make smooth and calm movements.
