Exercising during pregnancy is an important part of a healthy lifestyle. It can bring countless benefits for you as a mother and for your baby alike. It's very important, though, to take account of the changes your body goes through during pregnancy and to take the right precautions.
First of all, it's important to listen to your own body. Every pregnancy is different, and what works for one woman may not suit another. So it's important to talk to your doctor or midwife before you start exercising during pregnancy.
Generally, light to moderate forms of physical activity are recommended during pregnancy. Walking, swimming, yoga and cycling are all good options. These activities help you maintain a healthy weight, strengthen your muscles and reduce pregnancy complaints such as back pain and fatigue.
It's important to adjust the intensity of your exercises and to avoid overheating. It's also advisable to avoid exercises where there's a risk of falling or of injury to the abdomen, such as skiing, horse riding or contact sports.
Alongside that, it's important to rest and hydrate properly while exercising. It's also worth wearing comfortable clothing and shoes that give you the right support, and using a good exercise mat for a softer, more comfortable surface.
In short, you can do more than you might think, though there are some exercises best avoided. What matters here, and what doesn't? We looked into it for you.
Your heart rate can go up
When you raise your heart rate during a session, your baby's rises with it. That's two birds with one stone: an improvement in cardiovascular capacity for both of you.
Studies show that mothers who do cardio training regularly during pregnancy raise children with healthier hearts.
Do be careful, though. Gentle walking, cycling, or running at a consistent pace in your early months are all very good ideas. If you'd rather not do that outdoors, you can always opt for a treadmill or exercise bike.
Avoid long sessions and high intensity training (HIIT). A good guide is that you should always be able to keep talking during your session – so you shouldn't be running out of breath entirely.
Strengthen your core
Under the motto "prepare rather than repair".
Your core is loaded most heavily during labour, and your pelvic floor in particular takes the strain. And that's exactly what often gets forgotten during pregnancy.
Improving your core reduces the chance of:
- Diastasis recti
A condition in which the two sides of the rectus abdominis separate because the tissue connecting them stretches.
- Prolapse
A condition in which your womb, bladder or bowel slips into the vaginal canal, so it feels almost as though they're falling out. Read a little more about it at Oudersvannu.nl
- Leakage
Loss of fluid. People usually think immediately of amniotic fluid.
Fluid loss is more common than most people think, though.
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Back problems
Self-explanatory, and something that applies to everyone regardless of pregnancy. Want to reduce your back pain? A solid core and good stability, which in turn produce better posture, contribute to a reduction in back problems. During pregnancy, unfortunately, the chance of back pain is only greater.
Most abdominal exercises during pregnancy are a no-go. That means any exercise where you have to lie flat on your back – so no crunches. Be careful with planking too.
Can I plank during pregnancy?
It's an isometric exercise, so the pressure on your body is lighter than with standard sit-ups, for instance. That doesn't change the fact that it does put pressure on you. It's advisable to avoid the exercise if you're untrained, or try the lighter version with your knees on the floor. Judge it for yourself in any case, and listen to your body.
Which exercises are good for my core during pregnancy?
- Do breathing exercises. They don't just help strengthen your core – they contribute to good posture too. Try to pay attention to it several times through the day. This video, in English, explains perfectly how to work on your breathing to strengthen your pelvic floor and abdominal muscles.
- Go for compound exercises. Squats, deadlifts and the bench press are ideal for your core. We're seeing a real rise in women and strength training. These are ideal exercises during pregnancy. Do avoid going too heavy, though. Think of it as maintenance instead, and go for slightly more reps without training to failure.
If you want to train at home, perhaps a power rack would suit you?
Safety is priority number one, of course. No other machine is as safe as an Inspire FT2. This machine comes with a built-in Smith machine, so you can perform a range of exercises with the bar guided. You also avoid hauling loose weights about.
- Are compound exercises less your thing? Then have a look at the possibility of some yoga. It used to be thought that yoga wasn't good for you during pregnancy. Although there are still some poses best avoided, you can perform most of them perfectly well.
Try the following 3 to 4 times, for around 20 minutes.
- Butterfly stretch
- Side angle pose
- Seated forward bend
- Cat and cow
- Cobra (recommended only in early pregnancy)
The good part about these exercises is that you can do them easily at home.
All you really need is a mat. Choose from our wide range of yoga and Pilates products and train comfortably at home during your pregnancy.
Yoga also fits neatly with reducing stress. We've written an article about relaxation through exertion and burnout at work too. Have a read of it here.
