There is no reason to skip exercise when you are
pregnant. On the contrary, there is evidence that a
combination of cardio and strength training during
pregnancy is beneficial for well-being and progress.
Women who exercise experience easier pregnancies, they
have less complicated births, they have better
self-esteem and are rarely depressed.
If you are used to exercising, you can safely
continue with it when you are pregnant. If you are not
exercising it is a great opportunity to start now. As
long as you follow some simple precautions, it is only
positive for both you and the child that you remain
active - as long as you have a normal pregnancy and do
not suffer from any particular illnesses.
Also read: Changes in the body during pregnancy
Does not increase the risk of giving birth
Many believe that training can lead to premature
delivery, but that is not the case. According to the
Danish medical journal, studies show that physical
activity has no negative impact on childbirth and that
exercise actually seems to halve the risk of giving
birth prematurely. One reason why some people think that
exercise negatively affects childbirth is likely that
women with hard physical labor often give birth
prematurely. According to an article in the Danish
medical journal, the reason for this difference may be
that exercise is more pleasurable, not as long-lasting
and that you can take as many breaks as you want. Work,
on the other hand, can be monotonous, static and
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Have equal or larger children
The benefits of staying fit even as your stomach
grows are many. Physical activity during pregnancy can
reduce problems with back pain, constipation, swelling
and bloating. It prevents high blood pressure, reduces
the risk of developing pregnancy poisoning by 40 percent
and reduces the risk of gestational diabetes by 70
percent. In addition, exercise can lead to better mood,
more energy, better night's sleep and less weight gain,
in addition to the effects exercise itself has for
health. Physically active women more often have normal
deliveries with fewer complications. They recover faster
after childbirth, often have better self-esteem and
rarely experience childbirth depression.
Those who exercise often get the same size or
slightly larger and taller children than those who do
not exercise. Children's fat percentage is the same. The
children also show fewer signs of stress during
childbirth and have better general state after birth.
The fact that the woman is strong and enduring after
birth is nothing negative.
Avoid contact sports
The benefits are, as I said, many. However, it is
important to adapt the training to how you feel.
Pregnancy requires one's body and it is not recommended
to carry on very strenuous exercise. Doing so
prioritizes blood to the muscles rather than to the
uterus, which can impede fetal growth. Many pregnant
women suffer from muscle spasms. Therefore, stretch
before and after exercise, but do not overdo it!
When you choose activities, you will go a long way in
using reason. Avoid contact sports such as martial arts,
handball, football and basketball. First and foremost to
avoid blows to the stomach but also because hope and
fast movements can lead to injuries to joints and
ligaments. Pregnancy hormone relaxin causes joints to
relax during pregnancy. This is necessary for the pelvis
to expand during childbirth.
The best thing is to exercise moderately. This means
that you utilize 60-70% of your maximum capacity, or
that you exercise with a maximum heart rate of 160 beats
per minute. As the uterus grows, the pressure on the
lungs will also increase. You will then notice that you
are getting tired and out of breath faster. However, the
effect of the training is as good as before.
Exercise at least 30 minutes a day
You should also avoid activities that are at high
risk of falling or getting damage to / in the stomach.
Examples of this are extreme sports, gymnastics, horse
riding, alpine sports and water skiing. Also avoid
diving. This is because dangerous air bubbles can form
in the baby's bloodstream during ascent. This can lead
to miscarriage, birth defects, poor fetal growth and /
or premature birth.
All pregnant women are recommended at least 30
minutes a day with moderate physical activity. This can
include exercise at a fitness center, swimming, cycling
on an exercise bike, going for a walk or other forms of
exercise that are not part of the type of exercise you
should avoid. If you are at risk of getting pregnant
diabetes or pregnancy poisoning, there are even more
reasons to exercise at least 30 minutes a day. Even 20
minutes of exercise three to four days a week has a
positive effect on health.
If you have problems with your back or have pelvic
pain, swimming or cycling on exercise bikes is
recommended. These are the most gentle forms of
exercise. Many pregnant women without pain also switch
to swimming or cycling on an exercise bike as this feels
Strength training is also a good alternative
throughout pregnancy - whether you are used to it or if
you are starting now.
You should not exercise too hard. If you are able to
do 12-15 repetitions per exercise, you will not use too
much weight. If you can handle fewer than 10
repetitions, you should choose lighter weights. In
general, you should not exercise your legs too heavily
during pregnancy and preferably do not exercise sitting
or lying down. This is because some of these exercises
can significantly increase abdominal pressure. Other
exercises you would prefer to practice sitting, and
preferably use apparatus. If you exercise with free
weights, be sure to perform the exercises correctly.
After the first third of pregnancy, you should also not
exercise while lying on your back. This is because the
pressure on the large body pulmonary artery in the
abdomen can become great when lying on your back. This
can reduce the blood flow to the uterus. Blood flow from
the legs back to the heart can also be inhibited.
Also avoid exercises where you have to stand
completely still for long periods.
You can workout classic abdominal exercises like
sit-ups, if it feels good, and if you don't have shared
abs. To protect the center line, sit-ups with arms
crossed over the abdomen. The same goes for situps that
train the oblique abdominal muscles.
Do not overdo it
After the birth and the next few years after that,
you will carry the baby a lot. Then it can be an
advantage to be strong in the back, chest and arms.
There is nothing to suggest that strength training
during pregnancy has a negative effect on mother or
If you are used to running / jogging, you can
continue with it. However, if you have not done this
before, it is recommended that you choose other
activities when you are pregnant, such as a treadmill,
exercise bike or swimming.
Other things you should be careful about are
overheating. Don't work out in the middle of the day
when it's hot. Make sure there is good ventilation when
exercising indoors and drink plenty of fluid. If you are
in pain, take it easy for a while or end the day's
workout - no matter what form you are. Be on your guard
if you become dizzy, nauseous, have blurred vision,
become out of breath or exhausted. If you feel that you
are not feeling well in any way while exercising, you
should discuss it with your doctor
Last but not least, do not overdo the training.
Exercising is good when you are pregnant, but it is not
advisable to train for a marathon or start a