Exercising healthily during pregnancy

Exercising for health during pregnancy

How much sport can my baby take in the tummy? Are the shaking too much when jogging? Wouldn't it be better to give up weight training and prefer prenatal yoga? Any mother-to-be who actively works out asks herself these kinds of questions. But don't worry - as long as you're not one of the women with risky pregnancies, the doctors will give the green light: What makes you good is also good for your baby.

Better yet: Studies show that sport and exercise during pregnancy can be of great benefit to you and your baby. It can have a positive long-term impact on your baby's physical and intellectual development, giving her a great start in life. We have gathered here for you the main tips and popular sports disciplines for the period of pregnancy . Get inspired and start your activity for two program today.

Two golden rules

1) Whatever the sport: Before starting or continuing sport during your pregnancy, talk to your doctor or midwife.

2) Listen to your body's signals. Sport and physical activity should make you feel good. If you're uncomfortable or even have pain while playing sports or exercising, it's time to take a break. Consult your doctor or midwife.

Is It Safe To Exercise During Pregnancy?

Doctors and experts agree that most sports activities practiced in moderation during pregnancy are safe and even beneficial. Whether or not you participated in sports before pregnancy - whether to continue to exercise during pregnancy, or even to start one, can be one of the best decisions for you and your baby.

Regardless of sport: Before starting or continuing to exercise during your pregnancy, talk to your doctor or midwife. Also read which sports disciplines and which sports exercises you should avoid in any case during pregnancy.

What is the definition of sports activity?

Any activity that develops and maintains physical fitness can be considered a sport and be of benefit during pregnancy. Every woman and every pregnancy is different. Therefore, it doesn't make sense to want to train at a certain level or compare yourself to others during this time. A sporty active lifestyle is good for you when it is tailored to your needs and provides you with well-being.

What sports can I play during pregnancy?

There is a whole series of sports activities specially designed for expectant mothers, such as prenatal yoga. But if you enjoy running, swimming, or weight training, you should be able to continue your regular sports activity with a few small adjustments. Light endurance training, such as walking, jogging or cycling, but also weight training in the gym, Pilates or yoga are systematically allowed. You shouldn't overdo it, however, and listen to your body. It is recommended to start with simple sports disciplines, such as walking or swimming, and gradually increase the frequency and duration of training. Remember that some days you have more energy than other days;

We have gathered the main sports disciplines for you:

1. Particularly beneficial: Water sports

Health and fitness specialists believe that swimming, aquajogging, aquaspinning or aquafitness are the most suitable and safest sport variants for pregnant women. Even at an advanced stage of pregnancy, you can still move around easily in the water, and your joints are strained by weight gain . Your body is supplied with oxygen and the large muscle groups in the legs and back, as well as the muscles of the torso and arms are trained.

Most swimming techniques can be performed safely even during pregnancy, including the backstroke. If you suffer from a weak perineum, it may be best for you to give up breaststroke. Discover more information on the benefits of water sport during pregnancy and let yourself be inspired by our aquafitness program.

2. Running or brisk walking

Jogging and walking can be practiced anywhere and anytime and it's free - except with the right equipment. Even a short run or a brisk walk will do you good now.

3. Bodybuilding

If strength training is part of your regular exercise, then you can normally continue to do so during pregnancy. However, you should now favor light weights over heavy weights and modify your workout slightly.

4. Yoga and prenatal yoga

Yoga is now perfectly suitable during pregnancy to relax you and to bond with your baby. However, it also benefits your strength and endurance and with the right instructions you can even practice at home.

5. Exercises for the perineum

The perineum plays a central role, both during pregnancy and during and after childbirth. It is therefore worthwhile to incorporate exercises for strengthening the perineum into your sports and activity program during pregnancy. We have put together everything you need to know about this part of the body for you, as well as some perineum exercises .

Getting pregnant and childbirth are two of life’s greatest miracles. Most women, when asked the question, “What was the most memorable event in your life?” often cite pregnancy and childbirth.

It’s like a gift from above. There is just no denying the powerful emotions that pregnancy and childbirth can create in parents.

However, while pregnancy is glorious and a rewarding experience, the hard truth is that there is a nutrition and fitness aspect that cannot be neglected.

There is also a flip side to this shiny coin. Many women often end up feeling that pregnancy has ruined their shapely figure and the stretch marks have disfigured them. Learn more inside