As a mother-to-be, you don’t have to do without exercise. On the contrary: exercise helps with complaints and makes the body fit for childbirth.
Why exercise is important during pregnancy
Baby bump and birth are a big challenge for the body. Sport increases physical performance – also with a view to the big day. In addition, sufficient exercise during pregnancy ensures a better mood, protects against excessive weight gain and can even prevent pregnancy symptoms such as water retention or back pain.
If you have done little or no sport so far, you should take the opportunity to bring more exercise into your everyday life. However, talk to your doctor beforehand. Experts recommend relaxing activities such as pregnancy exercises or swimming and also walks for fresh air. When your body is adequately oxygenated, it is not only good for you but for the baby as well. When you strengthen your cardiovascular system, the placenta is well supplied with blood and the nutrients reach the child better.
If you were already exercising before the pregnancy, you can continue your training – provided that you are not doing competitive sports. You should also reduce training in the second and third trimester of pregnancy.
What pregnant women should watch out for when exercising?
Regardless of whether you are a beginner or trained, whether you walk or jog: your personal well-being is decisive. If you feel good, your child will feel good too.
Another important factor is your heart rate. Depending on age and training level, it should be between 125 and 155 beats per minute. To be on the safe side, ask your doctor or midwife, and know if your exercise program is good for you.
If the following symptoms and complaints occur during training, sports are prohibited in any case. You should also be examined by your doctor immediately.
- Shortness of breath
- nausea
- dizziness
- Eye flicker
- Headache
- Bleeding
- Abdominal pain
Which sports are suitable for pregnant women and which are not?
Gymnastics, jogging, and swimming are harmless. You may need protective gear so Buy to let your baby be protected.
The mother-to-be should avoid football, riding, and skiing during pregnancy.