11 March 2021 (updated)

Pregnancy Exercises – Stay Active and Healthy

Your body is changing during pregnancy, but that doesn't mean you should neglect pregnancy exercises! Here are some great reasons to stay active and healthy during this exciting time!

Our bodies undergo many changes during pregnancy, but that doesn't mean we have to refrain from exercises. Staying fit during pregnancy helps improves the health of your baby. Even physicians and sports scientists recommend pregnancy fitness activities to stay healthy. This keeps the future mother and the child fit.

Pregnancy Exercises Advantages:

  • Sports reduce back problems and water insoles.
  • Staying active reduces the risk of gestational diabetes.
  • Physical activity reduces the risk of excessive weight gain.
  • Exercise promotes muscle building, strength, and endurance, which helps a pregnant woman prepare for childbirth.
  • The increased oxygen uptake and blood circulation of the body support the development of the unborn child.
  • Sports reduce stress hormones and ensure that the mother can relax.
  • Exercise reduces the risk of postpartum depression.

With all these reasons to be active during pregnancy, what are you waiting for?

pregnancy exercises

Sports Keep You Fit for Childbirth

High levels of pregnancy fitness result in fewer pregnancy complications and faster recovery after childbirth, as gynecologists confirm. However, you should not overburden yourself but choose moderate sports. If you were already active before pregnancy, you can continue to do many sports during pregnancy. In case of doubt, it is advisable to consult your doctor. However, if you only start doing sports during pregnancy, you should definitely favor gentle sports such as yoga, walking, or Pilates. Swimming or aqua aerobics are also ideal, as joints and the back are relieved in the water.

The pregnancy hormone gestagen loosens ligaments and joints in order to make the pelvis more flexible and prepare it for the forthcoming birth. However, this also makes the entire musculoskeletal system more unstable and prone to injury. Therefore, you should avoid cycling, inline skating, horseback riding, or skiing, as these sports have too high an injury risk.

Fitness studios, midwife practices, or swimming pools often offer exercise or sports classes for pregnant women. Doing sports together is twice as much fun and you can get in touch with other mommies right away.

pregnancy exercises

Exercises During Pregnancy - How to Keep Fit

Twenty minutes of exercise per day three to four times a week is enough to keep fit. It is important that you drink a lot after exercising, preferably water or unsweetened tea! You should also be careful not to overexert yourself.

However, a Johns Hopkins University study found that more intensive training has no negative effect on the unborn child or the course of pregnancy. However, high-risk pregnant women should discuss their training with their doctor. Only the doctor can give the go-ahead for the type of sport and the workload.

The principles of balanced training also apply to sports during pregnancy. Training and regeneration must be in balance. A recovery phase is always necessary after a stress phase. In this phase, the muscles grow.

Perfect Pregnancy Fitness Activity: Pilates

Gentle and controlled exercise is especially recommended for expectant mothers because it supplies the entire body with oxygen, which is good for the baby. Pilates for pregnant women combines slow movements with concentrated breathing, which in turn promotes relaxation and well-being.

In contrast to "normal" Pilates, pregnancy exercises never activate the straight abdominal muscles, diagonal abdominal muscles, and pelvic floor together. This is important, so you can avoid exerting too much pressure on the abdomen.

During pregnancy, you should take special care not to strain straight abdominal muscles  (i.e. no sit-ups!). In this way, you avoid shortening the abdominal wall or compressing your abdomen. Instead, you should concentrate on your lateral abdominal muscles, which indirectly strengthen the back and help you to support your natural posture. This way your belly can grow without any problems! Pilates exercises train these important muscles, provide more relaxation, and leave your body feeling healthy.

What is your favorite exercise during pregnancy and how do you keep fit? Tell us in the FamilyApp!



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