Sports during pregnancy

Introduction

Nowadays, women are advised to exercise regularly during pregnancy as long as it is an uncomplicated pregnancy. Which sports are allowed and how intensively one may train differs from person to person. It depends on how much sport was done before the pregnancy, i.e. how fit each individual is. If in doubt, the gynecologist or midwife should be consulted for advice. This could also be of interest to you: Pregnancy gymnastics

What is allowed during pregnancy?

In general, everything is allowed that is fun and does not overtax the pregnant woman. Suitable sports are:

  • Jogging
  • Walking
  • Cycling
  • Swimming – Swimming is most recommended, because it is easy on the joints
  • Yoga in the pregnancy
  • Pilates
  • Strength training

From the 20th week of pregnancy onwards, the straight abdominal muscles should no longer be exercised, but the oblique and lateral abdominal muscles can be further strengthened. Women who were already active in sports before pregnancy can usually carry out their sports as intensively as before without hesitation.

However, there are also sports that a woman should avoid during pregnancy. These include: Sports in high temperatures, at high altitudes or diving should also be avoided, as this could harm the baby. During pregnancy, the pregnancy hormone progestin ensures that joints and ligaments become more flexible and softer.

This can cause you to snap faster. Therefore, you should make sure that your shoes are stable during sports to avoid injuries and falls.

  • Martial arts
  • Skiing
  • Riding
  • Inline skating
  • Extreme loads.

Advantages of sports during pregnancy

While women used to be advised against sports during pregnancy, nowadays it is recommended because of its many benefits. The following applies: Only those sports should be done that are fun and do not overstrain. Because too intensive training and excessive demands are not good and can even trigger premature contractions.

Furthermore, women should only do sports when they feel healthy. The gynecologist and midwife can advise on this topic if you have questions or are unsure. If the woman is active in sports before and during pregnancy, this has advantages before and during birth:

  • A fit pregnant woman gains less weight on average during pregnancy. The baby usually does not become too big and heavy. This can make the birth easier for the woman.
  • Women also suffer less from back pain and water retention.
  • Also the risk of