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 items, 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.
- The threat of miscarriage and labor ahead of schedule is largely determined by 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 for a long time If you regularly go in for sports or your professional activity involves heavy physical activity, then 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.
It has long been believed that pregnant women should not lift anything heavy, but how many kilograms can you lift if you cannot avoid it? Why can't pregnant women lift heavy things? How many kilograms can pregnant women lift? Of course, ideally you shouldn’t even ask this question – just don’t raise anything, that’s all. But in real life This, unfortunately, is impossible. It is a rare pregnant woman who can afford to do nothing, and this is not necessary - inaction can be more dangerous than physical activity. Therefore, you can often see an expectant mother leaving the store with large bags. At home she probably does the cleaning, and a bucket of water for washing the floors weighs a lot.
The real danger of lifting weights is that it can cause a miscarriage. Not always and not for everyone, but there is a certain risk, and it is difficult to predict. At risk are women with increased tone or prolapse of the uterus, as well as poorly developed muscles. If a pregnant woman lifts something heavy, and soon feels pain in the lower abdomen, accompanied by bloody discharge, you need to immediately call an ambulance.
Contrary to popular belief, heavy lifting is a relatively rare cause of miscarriage. Much more often they occur due to abnormal fetal development and infections.
Is it possible for a pregnant woman to lift weights if she is not included in the specified risk group? In fact, there are other dangers associated with heavy lifting. So, during pregnancy, the spine and joints experience an already increased load, so they don’t need any extra “provocation”. An incorrectly lifted heavy object can lead to the development of diseases such as vertebral hernia, radiculitis, and subsequently osteochondrosis.
Another reason why pregnant women should not lift heavy things is varicose veins. The expectant mother's legs can support the additional weight of the body, but the extra few kilograms lifted from the floor can cause veins to expand. The prevention of this disease is daily walking, which strengthens the legs and improves blood circulation.
How much weight can you lift?
If you cannot avoid lifting weights, you need to know that a weight greater than 3 kg is extremely undesirable. Having determined how many kilograms pregnant women can lift, you also need to understand certain rules for safe lifting:
If possible, the load should be distributed evenly on both hands (for example, put purchases not in one bag, but in two). If this is not possible, the object should be carried alternately in one hand, then in the other;
You need to lift heavy objects from the floor by crouching slightly, not bending over. This will help relieve the load from the lower back, transferring some of the effort to the legs;
If a pregnant woman lifts a heavy object with a jerk, she may become dizzy, which will lead to a fall. This should be done smoothly, avoiding sudden movements;
If you have lower back pain, it makes sense to purchase a bandage. It will fix the lower back in the correct position, which will avoid many problems;
Don't be shy to ask for help. People will never refuse to help a pregnant lady carry a package or bag.
Can pregnant women lift weights weighing more than 3 kg?
Doctors do not recommend doing this. It is especially undesirable to pick up children (you can often see a pregnant woman carrying her older child in her arms) - in addition to the immediate heavy weight(10 kg and above, if the child is 2 and more years), there is a danger that an overly active baby will accidentally hit his mother in the stomach. The consequences can be extremely sad.
Expectant mothers with a sports background believe that the indicators of how much weight a pregnant woman can lift are greatly underestimated. But even if a woman was involved in weightlifting before pregnancy, while pregnant, she should take care of herself and not lift more than 5 kg. Pregnancy is, of course, not a disease, and to refuse active image not worth living. But putting yourself and your child at risk is completely unacceptable.
During pregnancy, many women change their lifestyle: they refuse bad habits, start eating right, try to avoid stress. However, some expectant mothers continue to return from stores with heavy bags, do repairs, and carry their older child in their arms. However, they do not think about the fact that lifting weights during pregnancy can lead to serious consequences and even miscarriage.
Can a pregnant woman lift weights?
Do I need to give up normal exercise if I become pregnant? There is no definite answer, because each case is individual. A rural woman accustomed to physical labor can last days carry full buckets of water, chop wood, and some female weightlifters are even able to take on record weight in the first trimester, and their children are born absolutely healthy.
Most likely, the ability to lift weights easily and without consequences depends on the physical fitness of the pregnant woman and her state of health. In any case, you should pay attention to the following:
- The Labor Code protects the expectant mother by obliging the employer to provide safe conditions for the pregnant woman. Avoid the risk of injury, heavy lifting, and do not stay in rooms with low oxygen levels or harmful substances in the air.
- Reasonable and safe physical activity should be discussed with your pregnancy doctor. Based on the condition and general development of the mother, the doctor will be able to determine which of them are optimal.
- There are usually no problems with sports and maintaining good shape. The woman who chose healthy image life, who constantly visits the fitness center and does not want to stop exercising during pregnancy, should contact her trainer so that he can select a suitable set of exercises for her.
- Family members should take on some of the responsibilities of the expectant mother. A caring father, relatives, and older children are quite capable of shopping in stores, washing floors and windows. It is better to entrust repairs to specialists in order to avoid even mild poisoning: a pregnant woman’s body will have enough problems with toxicosis.
Doctors can completely prohibit physical activity only in cases of extremely difficult pregnancy, the threat of early spontaneous abortion, or previous unsuccessful attempts to carry a baby to term. In such situations, you should completely trust the doctors and strictly follow all their recommendations.
How many kilograms can you lift during pregnancy?
Young mothers expecting their second or third child often lift their firstborns into their arms. Feeling sorry for the elder in advance, fearing to cause misunderstanding, jealousy, or dislike for his brother or sister, women convince themselves that a weight of 15–17 kg is safe. They don’t even try to explain anything to their children, believing that they are still too small and unreasonable.
How many kilograms can a woman lift? different dates pregnancy without the risk of losing the baby? This information is shown in the table.
The standards indicated in the table are approximate; Only completely healthy women whose pregnancy proceeds without pathologies can be guided by them. If the expectant mother has any health problems, it is better to refrain from lifting weights.
Standards for employers strictly limit the workload of the expectant mother:
- It is prohibited to lift weights to shoulder level or above;
- It is prohibited to carry heavy objects at a distance of more than 5 m during pregnancy;
- lifting weights exceeding 1.5 kg is not allowed;
- In total, more than 60 kg cannot be lifted or carried within 1 hour;
- during a working day, that is, 8 hours, the total weight cannot exceed 480 kg.
Possible consequences
It is no coincidence that doctors paid attention to how much weight pregnant women can lift. What are the reasons for the strict requirements to limit physical activity and why is it so important to listen to and follow the recommendations of gynecologists? The facts speak about this best:
| What we do | What's happening | Likely consequences |
| Lifting heavy packages | Intra-abdominal pressure increases | Oxygen starvation of the fetus, miscarriage, developmental pathologies. |
| We carry the load | The diaphragm is compressed, the pelvic muscles are tense. | Oxygen is supplied to mother and baby in insufficient quantities, blood supply is disrupted, the uterus contracts, and there is a threat of miscarriage. |
| Regular and intense physical activity (home repairs, sports, work duties) | The body works primarily to ensure the growth and development of the fetus. Muscles, bones, and the cardiovascular system that do not receive full nutrition may simply not be able to cope with the load at any time. | Calcium deficiency during pregnancy leads to thinning of bones, increasing the risk of fractures due to minor injuries, cracks in the hip joints. Hemorrhoids, varicose veins, ruptures of blood vessels and capillaries, and internal bleeding are often recorded. |
At any time, every extra kilogram that a woman gains can cause injury to the spine, limbs, and the appearance of chronic diseases. They will have to be treated for the rest of their lives. The consequences of lifting weights can be:
- miscarriage in the second or third trimester;
- inability to get pregnant again;
- premature birth.
Modern medicine works wonders, doctors even care for babies weighing 600 - 700 g, but no one has any illusions about their health. It is clear that problems (and serious ones!) in this case are inevitable.
How to lift heavy objects correctly?
If it is necessary to lift the weight of a pregnant woman, the following rules should be followed:
- when you need to lift something, you should not bend over, but squat;
- support when lifting weights must be on the entire foot (heels are prohibited);
- take the load with both hands;
- walk with the load straight, with a straight back;
- do not make sudden movements;
- wear a bandage (see also:).
A woman should remember her situation and take care of herself both in the first and second trimester, and especially in the third. Relatives should also try to do everything so that the expectant mother does not take risks, rests longer and is in good health. good mood. The confidence that there are people nearby who can be trusted with business will allow a woman to calmly do things that will not cause her harm.
When inside female body As the child develops, changes in figure are inevitable. As the fetus grows, the uterus expands and the abdominal muscles stretch. This inevitably leads to the question: is it okay to lift weights during pregnancy? And how to do this safely? It all depends on individual health characteristics. But there are rules common to all women.
Lifting weights during pregnancy
Why you shouldn't lift heavy things during pregnancy
From the first weeks of pregnancy, the body of the expectant mother prepares for childbirth. The hip joints diverge wider, the center of gravity of the body shifts. Every week the feeling of my own clumsiness increases. But everyday life remains the same. A woman needs to go shopping, clean the apartment, and hold older children. Will you really have to shift all matters onto the shoulders of your loved ones?
The first warnings from the gynecologist after congratulations on your pregnancy: “Don’t catch a cold and don’t carry anything heavy.” Hormonal changes weaken joint ligaments and pelvic floor, making them more vulnerable to physical stress. It is especially dangerous to lift heavy objects during early pregnancy. Frequently lifting weights of more than 10 kg in the first 12 weeks increases the risk of miscarriage. Although the threat decreases after 22 weeks of pregnancy, regular heavy lifting should be avoided.
How to lift heavy things during pregnancy
Not always nearby expectant mother there is an assistant. If you still have to lift a heavy object yourself, you must follow the following rules.
· When lifting a load from the ground, you should bend not at the knees, but at the waist. The back should be as straight as possible. You must pull the object up carefully, without sudden jerks.
· During lifting, the pelvic floor muscles should be tensed and the navel should be pulled in. The breathing rhythm should remain measured.
· The load must be carried close to the body. Under no circumstances should you lift weights above your head, and in the third trimester, lift heavy objects from the floor.
· Shopping bags should be carried in two hands, with the contents evenly distributed. It is convenient to put purchases in a backpack.
· Do not lift heavy objects while sitting or kneeling.
· A child who can already walk should be asked to climb onto a sofa or chair and only lift him from there.
These rules apply not only to pregnant women, but to everyone who cares about their health.
Carrying heavy objects during pregnancy can lead to back and pelvic strain. Forceful loads pull blood away from the uterus and cause oxygen starvation fetus Protect yourself from excessive stress if you want to give birth to a healthy baby.
