Exercising during pregnancy can have many positive effects – if the conditions are right. Find out here what you should pay attention to and which sports are recommended.
Benefits of exercising during pregnancy
The myth that any kind of sport could have a negative effect on pregnancy persists. However, research shows that appropriate physical activity has a positive effect on childbirth, the course of pregnancy and the well-being of the mother-to-be. Sport can reduce and prevent many pregnancy complications, including for example:
-
back and posture problems
- water retention
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varicose veins and thrombosis
- gestational diabetes
- too much weight gain
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Mood swings, stress and depression.
Note: If you are pregnant, first get gynecological advice on whether you can exercise. In a high-risk pregnancy, severe nausea and other situations may require restrictions. The following tips apply to healthy pregnant women without restrictions.
Which sports are suitable for pregnancy?
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In general, every pregnant woman should primarily listen to her own body feeling, since physical resilience varies. Women who have already trained intensively before pregnancy are more efficient and resilient than fitness beginners: inside and can often maintain their training in the first few weeks. From the second trimester of pregnancy, however, sport should be reduced and made more moderate.
The sports that pregnant women can do without any problems include light endurance sports that are easy on the joints:
- walking
- To swim
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Cycling (also by home trainer)
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aqua jogging
- Pilates, yoga and gymnastics are also particularly suitable and there are special courses for pregnant women. Among other things, the abdominal and pelvic muscles are strengthened here, which is an essential prerequisite for an uncomplicated birth.
As a rule of thumb, the heart rate should not exceed 130 to 145 beats per minute in any sport. You should also adapt your diet to your sport and fitness level and keep an eye on your calorie requirements.
Which sports are not recommended?
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If you feel unwell, weak and exhausted after or during exercise, you should reduce your physical activity and possibly consult a doctor.
Sports that are clearly discouraged during pregnancy are:
- Sports with a high risk of falling: horseback riding, skiing, inline skating, gymnastics
- high performance sport
- Sport in intense heat or at extreme altitude
- team and martial arts
- heavy weight training
When exercising during pregnancy, you should make sure to use moderate weight and gentle movements.
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