Physically fit during pregnancy

Around 13 million women in Germany are active in sports. Many of them will experience pregnancy at some point. But other women also want to remain physically active during pregnancy, and that’s good because a dose of exercise training is healthy for mother and child. It increases physical, mental and emotional resilience, is good for you and is fun. If there are no medical reasons against it, every pregnant woman can discover the positive effects of the dosed sport for herself.

Sport helps with pregnancy problems.

Side effects typical of pregnancy – such as back problems, varicose veins, and water retention ( oedema ) – can be alleviated or avoided in this way. Stressed muscle groups (back, pelvic floor, abdomen) are sensitized and stabilized. The baby also benefits from the improved oxygen intake through physical activity.

The well-being through sport is transferred into everyday life, strengthening self-confidence. Women who exercise before and during pregnancy can better cope with the exertions of childbirth because they have more stamina. After birth, they are fit again more quickly and can better cope with the stresses of their new everyday life.

 

Suitable sports during pregnancy

The German Association of Sports Physicians recommends not stopping exercising during pregnancy but continuing it and adapting it accordingly to the pregnancy. Several sports are well suited for the period of pregnancy. These include, for example:

• Walken
• Aquafitness
• Yoga
• Gymnastics for pregnant women

They should be carried out in a course under competent professional guidance. Of course, regular walks, cycling and swimming are also recommended.

On the other hand, caution is required in sports that involve risks of injury, such as:

• Jog
• Aerobic
• The sport of ball
• Ride
• Climb
• Alpine skis
• Dive

Ten tips for training during pregnancy

Pregnant women should observe the following tips when exercising:

1. pay attention to a straight posture
2. Avoid jerky movements and jumps that put a strain on the pelvic floor; instead, perform more back-friendly movements
3. Avoid exercises in the prone and supine position (from the 16th week of pregnancy)
4. don’t train the straight abs
5. no sit-ups (from the 16th week of pregnancy)
6. train with a heart rate monitor during endurance sports – pulse should not exceed 140 per minute
7. allow sufficient relaxation periods
8. wear proper footwear and a supportive bra
9. drink enough – before and after exercise, make sure you eat a balanced diet
10. always looking for personal well-being in sports

 

And after the birth?

After the birth, all women should complete targeted and competent postnatal rehabilitation training with a midwife. This is also useful after a caesarean section.

You can start this training about four to eight weeks after the birth. Talk to your midwife about the ideal starting date for you for the approximately ten-week course.

Goals of the course training

The goals of postnatal gymnastics are as follows :

• Activation of the circulation and metabolism
• Thromboseprophylaxe
• Stabilization of particularly stressed muscle groups
• Strengthening of the pelvic floor and back muscles
• body reorientation
• targeted relaxation

Effective sports to build fitness

Walking, aqua fitness and low-level step courses are particularly suitable for promoting endurance after childbirth. Back fitness or Pilates is recommended if you want to do more to strengthen your muscles.

The pelvic floor must be sufficiently strengthened for physical exercises such as jogging, aerobics, tennis or other ball sports so that the physical exertion of the sport does not harm the young mother. Caution is also required during strength training and intensive training of the straight abdominal muscles as long as the pelvic floor is still weak.

Physical activity is good for expectant mothers and young mothers in many ways. However, it depends on the right choice of activities.