Sport in pregnancy? Still many women are of the opinion that they may not set sporty activities during pregnancy. Yet sport can significantly support the well-being of mother and child.
Pregnant? Stay fit!
The pregnancy test is positive – finally the sweaty sports sessions are history. Finally the free pass to lie comfortably on the sofa and not have a guilty conscience – as a pregnant woman, any excitement should be avoided. This is true as far as it goes, and yet it is a misconception that sport during pregnancy can be harmful. Pregnant women who do sports do not harm themselves or their unborn child. The more fit a woman is, the easier it is for her to cope with the numerous changes. Finally, during pregnancy, the cardiovascular system is more stressed than usual. For this reason, it is advisable to do light endurance sports during pregnancy. It is important, however, that the pulse does not get higher than 140 to 150 beats per minute.
Jogging during pregnancy
If the pregnant woman already jogged with passion before her pregnancy, she can pursue the hobby also during the nine months. Those who jog regularly keep their bodies fit. However, women who did not jog before their pregnancy should by no means start doing so during pregnancy. It is important that the pregnant woman warms up before running and also cools down slowly when she has finished the session. The speed should be adjusted so that conversation would be possible while running. Before running, the pregnant woman should drink enough or also carry a water bottle to prevent dehydration.
Swimming during pregnancy
Swimming is a suitable sport that can be completed even during pregnancy. Swimming increases fitness, but does not strain the circulation and can promote relaxation. The risk of the pregnant woman catching an infection is low. Of course, whirlpools and thermal baths should be avoided, as warm water increases the potential for danger. However, this does not apply to “normal” swimming pools. It is important to exchange wet clothing for dry swimwear after swimming. Special tampons can also be used to reduce the amount of water entering the vagina. These are available in pharmacies or drugstores. Normal tampons are not recommended, because they soak up the water and thus increase the likelihood of becoming a breeding ground for germs.
Strength training and gymnastics
If the woman has done regular strength training before her pregnancy, she can do it during pregnancy as well. However, even if strength training is allowed, care should be taken to take it slowly and in no way overdo it. Exercises on equipment are possible as long as heavy weights are not used. The so-called press breathing should be avoided at all costs. Another option is gymnastics. During exercise, it is important that the pregnant woman feels comfortable with the workload and does not do any exercises under pressure. When exercising, make sure to drink enough fluids and breathe evenly. For this reason, pregnant women are advised to breathe in with their nose and out with their mouth. Pressed breathing and holding your breath should be avoided. On the question of how much exercise is good or which exercises should actually be done, the pregnant woman should pay attention to her feeling. It is important to see sport during pregnancy as a casual affair, which should in no way be accompanied by the obligation to perform exercises. Sports – especially when it comes to strength sessions and gymnastics – should be fun and strengthen the well-being, but not ensure that you are constantly exhausted.
Why sports are good for mother and child
The unborn baby senses all the sensations of the woman. If the woman’s pulse increases, the baby’s pulse increases at the same time. During exercise, the baby also moves. It swims, pedals and also turns more intensively. When the training session is over, the unborn baby also begins to rest. The pulse calms down, it becomes calmer. So fitness training not only has an effect on the mother, but also on the child.It has also been noted that exercise during pregnancy prevents back problems from occurring in the first place or significantly alleviates them, and can also prevent severe weight gain. The risk that the pregnant woman will develop gestational diabetes is also minimized. Women who exercise feel less depressed and have a “better mood”; water retention can also be reduced to some extent.
When should they give up exercise?
But not every woman should exercise when pregnant. Especially women who have already experienced miscarriages or premature births, or who also have constant uterine contractions, should refrain from sports sessions. Also, if the pregnant woman suffers from respiratory or circulatory diseases, has high blood pressure or even pre-eclampsia, has been diagnosed with anemia or has experienced bleeding or spotting, no sports should be done. It is also advisable to refrain from sports in multiple pregnancies. The fact is: If you have a high-risk pregnancy, you should refrain from exercising. Tip: If the pulse rate rises above 150 beats per minute, a break must be taken or the training stopped.
