Exercise & Sport

Exercise and movement are very important during pregnancy, as they can promote both the physical and mental health of the expectant mother. The right type of activity helps relieve discomfort, improve well-being, and make childbirth easier. However, there are some important considerations to ensure that exercise is safe for both the mother and the baby. In this guide, we discuss the benefits of exercise and movement during pregnancy and provide helpful tips on how to stay active.

Physical activity during pregnancy has many positive effects on the body and overall well-being:

1. Promotes blood circulation:Exercise helps improve blood circulation and can reduce swelling in the legs and feet.
2. Improves mood:Exercise releases endorphins, which enhance well-being and help reduce stress and anxiety.
3. Prevents pregnancy discomforts:Regular exercise can relieve back and joint pain, constipation, and fatigue.
4. Strengthens the cardiovascular system:A fit body is better prepared to handle a challenging childbirth.
5. Prepares for childbirth:Certain exercises strengthen the muscles and improve flexibility, which can make childbirth easier.

Not every type of exercise is suitable for pregnant women, but there are many gentle and effective ways to stay active. Here are some of the best types of exercise during pregnancy:

1. Swimming:Swimming is one of the best types of exercise during pregnancy, as it relieves pressure on the body while working all the major muscle groups. It is gentle on the joints and helps maintain flexibility.
2. Walking:Simple walks are an excellent way to stay active without overloading the body. They promote blood circulation and are a great way to get some fresh air.
3. Prenatal yoga:Yoga helps improve flexibility, strengthen muscles, and reduce stress. There are special yoga classes for pregnant women that are tailored to the body’s needs during this time.
4. Pilates:Pilates strengthens the core muscles, which is especially important for good posture and preventing back pain.
5. Cycling:Cycling is a low-impact way to build endurance. However, make sure to ride on flat, safe paths to avoid falls.
6. Strength training (light):Light strength training with low weights can help maintain muscle tone and improve posture. Avoid heavy weights and intense exercises.

Although exercise during pregnancy offers many benefits, there are some things you should pay attention to in order to stay safe:

1. Listen to your body:If you feel tired or unwell, you should stop exercising immediately and rest. Do not overexert yourself.
2. Avoid intense sports:Activities such as jogging, aerobics, or sports with a high risk of injury (e.g., skiing, horseback riding) should be avoided, as they can lead to falls or excessive strain.
3. Stay well hydrated:Drink plenty of water, especially when exercising. Dehydration can be harmful to both you and your baby.
4. Avoid overheating:Especially in the first months of pregnancy, you should avoid overheating. Make sure to exercise in a cool room and don’t overdo it with intense workouts.
5. Choose comfortable clothingWear loose, breathable clothing and comfortable shoes to make movement easier and avoid unnecessary strain on your body.

In some cases, it may be necessary to reduce or completely stop exercising. If you notice any of the following symptoms, you should stop immediately and consult a doctor:

1. Severe pain in the abdomen or back
2. Unusual bleeding or discharge
3. Dizziness, nausea, or fainting
4. Difficulty breathing
5. Sudden swelling in the hands or feet
6. Unusual headaches or vision problems

In the last trimester, you may feel a bit less mobile due to your growing belly and extra weight gain. But even during this phase, it’s important to stay active:

1. Pelvic floor exercises:Pelvic floor exercises are especially important to strengthen the muscles that play a key role during childbirth and in postpartum recovery.
2. Stretching exercises:Gentle stretching exercises help maintain flexibility and relieve tension.
3. Breathing techniques:Practice breathing techniques that can help you not only during exercise but also during childbirth.