Women who were already physically active before pregnancy may not want to give it up now. Of course, you don't have to, provided you take it slow. But even for expectant mothers who might not be that into sports, some light physical activities are recommended – because what is good for you is also good for your unborn baby.
Over the next 40 weeks, your body will change, and until then, you can do a lot to ensure you continue to feel well. As an expectant mother, you need plenty of strength and energy reserves. Of course, a pregnant woman is not always in the mood for exercise and sports – relaxing and resting every now and then is, of course, allowed. Nevertheless, many doctors advise their patients to be physically active during pregnancy. The result is obvious: the mother's fitness improves, the development of the unborn child is positively influenced, and the metabolism, cardiovascular system, and breathing are kept in shape. Sports are therefore ideal during pregnancy, provided you do not engage in endurance sports or dedicate yourself to activities that could be dangerous for you or your child.
Which sports should you rather avoid?
For advanced athletes, jogging, Nordic walking, swimming, or an aerobics class are no problem. However, anyone who did not do much exercise before the Pregnancy should take it easy at the beginning. Start with small exercise sessions that you increase slowly and continuously. This way, exercise will have a positive effect on your pregnancy and will not harm you or your little one.
However, definitely avoid sports such as bungee jumping, ice skating, inline skating, volleyball, basketball, or soccer, as well as other sports where you could fall dangerously or that are harmful to your child!
The most popular activity is, of course, swimming – it is not for nothing that pregnancy swimming courses or gymnastics exercises in the pool are popular. As your belly grows, movements become increasingly difficult – in the water, however, you literally float, you can relieve your joints and bones, and enjoy the warm water around you.
If you are not sure which sport is suitable for you or whether you are allowed to practice this or that sport, be sure to talk to your doctor or midwife. They will give you some tips to take to heart.
During exercise, never forget to drink enough and don't necessarily worry about calories. From the 10th week of pregnancy, your daily energy requirement increases by about 300 kcal. Feel free to eat after exercising, but continue to pay attention to healthy and balanced food.
Do not necessarily push yourself to your physical limits while exercising – because overheating your body can also harm the unborn child. Feel free to check your pulse in between: ideally, it should not exceed a heart rate of 140 to 150 beats per minute. You can monitor this at any time with a heart rate monitor.
Rest well after exercising and give your body recovery phases. After a training session, there should ideally be 24 hours of rest so that your body can fully regenerate.
Why should I exercise during pregnancy at all?
This question is certainly justified, but it can also be easily answered in a few words. Exercise during pregnancy is very important for you and your child. A good body feeling lifts your mood and you simply feel better – feel free to try it out. In addition, exercise can prevent various typical pregnancy complaints. These include, for example, nausea, calf cramps, hemorrhoids, or venous congestion. Movement also improves blood circulation in individual parts of the body, so these complaints occur less frequently.
And your child will also enjoy the exercise: through the movement, the child is rocked in the womb, which promotes the child's development – especially of the sensory organs. In addition, exercise improves the expectant mother's posture and a swayback is avoided towards the end of pregnancy.
Read also: Pregnancy Tips: 4. Sauna during pregnancy
