Exercising during pregnancy
Try to be active daily
Choose activities of moderate intensity such as walking, jogging, or swimming. Activities with a high risk of falling are not recommended, like climbing, horseback riding, skiing or surfing. Be careful with contact sports like handball and basketball and avoid lifting heavy weights.
It is important not to get out of breath. If you experience any unusual symptoms, seek advice from a healthcare professional. Stop training if you experience pain, dizziness, or any other discomfort.
Preparing the body for childbirth
Exercising during pregnancy can boost your energy, improve your mood and even relieve some of the pregnancy complaints, such as constipation, swelling or backache. Contact your healthcare professional before beginning a pregnancy exercise programme to ensure it is safe and appropriate for you.
Regular physical activity produces health benefits during pregnancy and also helps to prepare the body for childbirth. Recent scientific studies have shown that regular exercise is not only good for you, but also for your child. Being physically active during pregnancy has many benefits, including a lower risk of gestational diabetes and preeclampsia (high blood pressure), better fitness during your pregnancy, and possibly a shorter labour.
Sports that keep you in shape during pregnancy
Seek advice from your doctor or midwife before beginning any type of exercise during pregnancy.
Running
Running at a comfortable and relaxed speed during pregnancy is a good way to stay in shape. Make sure you do not exceed moderate intensity and that you feel comfortable at all times.
Swimming and water aerobics
Swimming and water aerobics are great ways to exercise during pregnancy. Walking, jogging or even running in the water are excellent low impact ways to strengthen the core muscles and hips. The weight support provided by the water is one of the big advantages of aqua aerobics. It has the same benefit if you are pregnant; the soothing lift provided by the water can provide respite for your muscles, and reduce backache, constipation and swelling. Contact your local swimming pool or sports centre for details of options.
Walking or Nordic walking
Walking or Nordic walking are great opportunities for women who were not so active before their pregnancy to enjoy some exercise and fresh air. Have your partner or a friend join you to make the activity even more pleasant.
Cycling
Cycling at a comfortable speed in the fresh air stimulates your circulation and improves the blood flow in your legs. If your body tells you it’s time to slow down or stop, listen to it.
Yoga
Yoga offers a good opportunity to relax; there are often special prenatal courses for pregnant women. Consider yoga as a way to get physically stronger and emotionally healthier during pregnancy. Yoga can also improve your balance and circulation – all through exercise with very little impact on your joints. Yoga is also beneficial because it teaches you how to breathe deeply and how to relax. Like yoga, pilates offers health benefits that are especially important during pregnancy, labour and new motherhood.
Don't forget to eat healthily
A healthy diet and a sufficient supply of essential nutrients are crucial during – and even before – pregnancy to ensure your baby's healthy development.
Maintaining a healthy weight before and during pregnancy, being active and staying hydrated are further ways to support your health and reduce the risk of complications.