Around 13 million women in Germany are active in sports. Many of them will eventually experience pregnancy. But other women also want to stay physically active during pregnancy, and that’s good, because a measured exercise program is healthy for both mother and child. It increases physical, mental and emotional resilience, is good for you and fun. If there are no medical reasons against it, every pregnant woman can discover the positive effects of dosed exercise for herself.
Exercise helps with pregnancy symptoms
Accompanying symptoms typical of pregnancy – such as back problems, varicose veins, water retention (edema) – can be alleviated or avoided. Strained muscle groups (back, pelvic floor, abdomen) are sensitized and stabilized. The baby also benefits from the improved oxygen intake resulting from sporting activity.
The feeling of well-being through sport is carried over into everyday life – which in turn boosts self-confidence. Women who exercise before and during pregnancy are better able to withstand the exertions of childbirth because they have more stamina. After giving birth, they are fitter again more quickly and are better able to cope with the stresses of the new everyday life.
Suitable sports during pregnancy
The German Sports Physicians Association recommends that sports during pregnancy should not be discontinued under any circumstances, but should be continued and adapted to the pregnancy accordingly. There are a number of sports that are well suited for the period of pregnancy. These include, for example:
- Walking
- Aquafitness
- Yoga
- Gymnastics for pregnant women
They should be done under professional guidance in a course. Of course, regular walks, cycling as well as swimming are also recommended.
On the other hand, caution is advised in sports that pose risks of injury, such as:
- Jogging
- Aerobics
- Ball sports
- Horseback riding
- Climbing
- Alpine skiing
- Diving
10 Tips for exercising during pregnancy
The following tips should be followed by pregnant women when exercising:
- Pay attention to straight posture
- Avoid jerky movements and jumps that strain the pelvic floor, instead perform more movements that are easy on the back
- Avoid exercises in the prone and supine position (from the 16th week of pregnancy).
- Not exercise the straight abdominal muscles
- Do not do sit-ups (from the 16th week of pregnancy)
- For endurance sports train with heart rate monitor – pulse should not exceed 140 per minute.
- Allow sufficient relaxation phases
- Wear proper footwear and a supportive bra
- Drink enough – before and after exercise, pay attention to a balanced diet.
- Always look for personal well-being during sports
And after the birth?
After birth, all women should undergo targeted and competently guided regression training with a midwife. This is also useful after a cesarean section.
As a rule, you can start this training about four to eight weeks after the birth. Talk to your midwife about the best start date for you for the approximately ten-week course.
Goals of the course training
The goals of postpartum exercise are as follows:
- Activation of the circulation and metabolism
- Thrombosis prophylaxis
- Stabilization of particularly stressed muscle groups
- Strengthening of the pelvic floor and back muscles
- Body reorientation
- Targeted relaxation
Effective sports to build fitness
To build endurance after childbirth, especially suitable are walking, aqua fitness, low-level step classes. If you want to do more to strengthen muscles, back fitness or Pilates is recommended.
For high-movement sports, such as jogging, aerobics, tennis or other ball sports, the pelvic floor must be sufficiently strengthened so that the physical stresses of sports do not harm the young mother. Caution is also advised with weight training and intensive training of the straight abdominal muscles while the pelvic floor is still weakened.
Sporting activity is good for expectant and young mothers in many ways. However, it depends on the right choice of activities.
