Exercise During Pregnancy: What To Do And What To Avoid

by Khadija MAWHOUB

How much exercise can I do with a child in my stomach? When do I have to be careful? Can I exercise during pregnancy at all?

You will certainly ask yourself these or similar questions during your pregnancy. Sport is the best preparation for the upcoming birth.

The Benefits of Exercising During Pregnancy

Exercise during pregnancy stimulates your circulation, strengthens your muscles and connective tissue, and even lowers the risk of Cesarean delivery. Trained women often need less painkillers during childbirth and can cope with physical exertion better and faster. Also, after childbirth, you will feel fit faster and be in shape faster.

In addition, typical complaints such as back pain, weight gain or water retention in the arms and legs can be avoided and counteracted. Sport also helps you with your possible emotional chaos, active pregnant women are usually in a better mood and less stressed!

Your child also benefits from your activity! Every time you exercise during pregnancy, your baby goes through a small workout session. Children of women who were active during their pregnancy often even have better metabolic production and are less likely to suffer from obesity.

Note: So far, there is also no study that shows the harmful effects of exercise during pregnancy. If you are pregnant at risk, you should still discuss your training with your doctor.

woman exercise during pregnancy

What Sport Can a Pregnant Woman Do?

Isometric exercises are particularly suitable for mums-to-be. The muscles are neither stretched nor contracted, but effectively trained through tension.

Experts also recommend moderate endurance sports such as walking, jogging, cycling, swimming or Pilates.

1. Walking

keeps you fit without putting a lot of strain on the knees and ankles, also suitable for beginners, in addition, arm and shoulder muscles are trained.

2. Jogging and Running

the fastest and most efficient way to train the heart and body, well suited for the beginning of pregnancy.

3. To Go Biking

active and constant movements stimulate your circulation, promote endurance.

4. Swimming and Aqua Aerobics

relieves the spine, improves oxygen supply, very good fitness training, trains leg, back, and arm muscles.

5. Pilates and Yoga

Body awareness is increased, breath control can be very useful during birth, strengthens abdominal, back and pelvic floor muscles, trains flexibility.

Read Also: 10 Essential Tips To Get Pregnant Quickly

What Sports You Should Avoid During Pregnancy?

Of course, there are also sports that you should avoid. Sports with a high risk of injuries, such as climbing, martial arts or riding should be avoided with a baby bump because your unborn child could experience an abdominal trauma from beating or impact. Even stays over 2,500 m can permanently damage you and your baby.

Don’t overdo your training and listen to your body. In pregnancy, you are more prone to strains, sprains, or other injuries. The reason for this is the hormone Relaxin, which loosens the ligaments and tendons in preparation for birth.

Tips For Safe Exercising During Pregnancy

So that you can still exercise safely, we have a few tips for you and your training:

  • Warm-up well!
  • Don’t overexert yourself!
  • Listen to your body!
  • Avoid squats, sit-ups or lunges!
  • Drink a lot!
  • Train gently and in a controlled manner!
  • Think of the cool-down phase!
  • In case of a doubt: go to the doctor!

Exercise After Pregnancy

After pregnancy, experts recommend doing pelvic floor exercises for the first half of the year, as this is only fully resilient after 6-9 months. Since your body has changed in terms of birth for nine months, you should give it as much time to regain its original state. it is a good way to slowly rebuild your muscles around the pelvis, stomach, and buttocks is a regression course.

Also, Read: 12 Typical Early Signs Of Pregnancy

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