Staying active during pregnancy is not taboo
In fact, physical activity is even recommended during pregnancy. As long as you feel well and do not oppose any health problems, you should also do physical activities during pregnancy.
Try to be active
Choose moderate-intensity activities, such as walking, jogging, or swimming. Activities with a high risk of falling, such as climbing, horse riding, skiing or surfing, are not recommended. Be careful with contact sports, such as handball and basketball, and avoid lifting heavy weights.
It's important not to get out of breath. If you experience unusual symptoms, consult a doctor. Stop exercising as soon as you feel pain, dizziness, or other discomfort.
Prepare the body for childbirth
Exercising during pregnancy can boost your energy, improve your mood, and even alleviate some of the symptoms of pregnancy, such as constipation, swelling, or back pain. To be sure whether an exercise program during pregnancy is appropriate and safe for you, check with your doctor.
Regular physical activity has health benefits during pregnancy and helps prepare the body for childbirth. Recent scientific studies have shown that regular exercise is not only good for you, but also for your child.
Regular exercise during pregnancy has many benefits: reduced risk of gestational diabetes, reduced risk of high blood pressure, improved fitness during pregnancy, and possibly shorter contractions.
Exercise that keeps you in shape during pregnancy
Consult your doctor or midwife before you start any type of exercise during pregnancy.
Running/jogging
Running at a comfortable and relaxed pace during pregnancy is a great way to stay in shape. Maintain a moderate intensity and do not exceed it. It is important that you feel comfortable.
Swimming and water aerobics
Swimming and water aerobics are excellent ways to work out during pregnancy. Walking, jogging, or even running in water can help you strengthen your core muscles and hips. The carrying capacity of water is one of the great advantages of water aerobics. Water relieves your muscles and helps reduce back pain, congestion, and swelling. Contact your local swimming pool or sports center for more information.
Walking or Nordic walking
Walking or Nordic walking is a great way to get some exercise and get some fresh air. These sports are particularly suitable for women who were not particularly active before pregnancy. Ask your partner or friends to accompany you — doing sports together increases the fun factor.
cycling
Cycling in fresh air and at a moderate speed stimulates circulation and improves blood flow to the legs. When your body tells you it's time to reduce or stop the pace, listen to it.
yoga
Yoga is a good form of relaxation. There are special birth preparation courses for pregnant women. Think of yoga as a way to get physically stronger and emotionally healthier during pregnancy. Yoga can also improve your balance and blood flow — all with joint-friendly exercises. Yoga teaches you how to breathe properly and relax. Just like yoga, Pilates supports your health and helps keep your body fit, whether during pregnancy, childbirth, or new motherhood.
Don't forget to eat healthily
A healthy diet and an adequate supply of all essential nutrients are crucial during and even before pregnancy to support the healthy development of your baby.
Maintaining a healthy weight, staying active, and staying hydrated before and during pregnancy can support your health and reduce the risk of complications.
