Exercise and sport during pregnancy

Regular physical activity promotes health and well-being in everyone. That includes pregnant women. Moderate exercise during pregnancy involves minimal risks and is beneficial in the majority of cases. In fact exercising while pregnant has a whole range of health benefits:

• Easing discomfort during pregnancy such as back pain and swollen legs
• Reducing the risk of gestational diabetes
• Improving your mental health and stress management
• Strengthening your immune system
• Keeping your energy up throughout the day
• Increasing the supply of oxygen for you and your baby
• Helping you get a good night’s sleep

In general, exercising during pregnancy has no negative effects on the baby and does not increase the risk of premature birth. However, consult your gynaecologist or midwife before you start or continue any programme of exercise. Together you can discuss how much exercise is right for you during your pregnancy. If you are very active anyway, you could also speak to a physiotherapist or personal trainer.

It’s good to have a routine that combines endurance and resistance training during pregnancy. As well as promoting general fitness, this will help prepare your body for the demands of pregnancy and childbirth. The kinds of sport that are suitable during pregnancy largely depends on how active you were beforehand.

If you exercised regularly before your pregnancy, you should continue with your usual routine. Focus on maintaining your level of fitness throughout your pregnancy rather than increasing performance. If you’re a beginner, look for activities that involve gentle movements and engage major muscle groups. Don’t take up a new form of exercise during your pregnancy which involves unfamiliar movements. This may increase the risk of undue strain and injury.

Strength training during pregnancy

Strength training during pregnancy helps maintain and strengthen your muscles. Aim to train every muscle group at least twice a week. To ensure a safe training programme during pregnancy, focus on lighter weights and a higher number of reps. Lifting heavy weights increases the pressure on the abdomen. Correct breathing while exercising during pregnancy is also important. It’s a good idea to have your breathing checked by a specialist.

Body-weight exercises and weight machines at the gym are both good options for pregnant women. It can be particularly beneficial to target muscle groups that will come under increasing strain as your pregnancy develops:

• Back muscles: Pregnancy causes your body’s centre of gravity to shift, and this often triggers pain in the lower back, neck or shoulder area. Targeting your back muscles in your exercise routine helps you minimise discomfort and avoid hollow back (abnormal curvature of the spine).
• Pelvic floor: Strong pelvic floor muscles make childbirth easier and promote bodily wellbeing. Working on your pelvic floor can also help reduce the risk of subsequent bladder weakness and promote postnatal recovery.
• Abdominal muscles: There should be no problem training your abdominal muscles and your obliques until your 20th week. After that, focus on your obliques, as they stabilise your core and prevent your abdominal muscles from becoming overstretched.

Gyms and midwives usually offer pregnancy fitness classes. Here you can learn exercises to help you cope with the changes in how your body feels. These classes often combine strength exercises with agility training and relaxation techniques, with the aim of alleviating discomfort during pregnancy.

Yoga and Pilates during pregnancy

Avoid any form of intense physical exertion for the first few weeks of your pregnancy. Strenuous exercise is not advisable during the embryo implantation phase. You may also experience symptoms such as nausea and extreme fatigue during early pregnancy. Gentle forms of exercise such as Pilates and yoga are recommended during the first trimester. Both offer a range of advantages, whether you’ve been practising them for years or you’re just getting started:

• Variety: Yoga and Pilates come in all sorts of variants and levels of intensity that suit a range of individual needs. For example, in Yin yoga, the focus for pregnant women is on relaxation and gentle stretching.
• Range of movement: Most forms of yoga and Pilates combine mobility, strengthening and stretching exercises. This helps you strengthen your pelvic floor and takes pressure off your back.
• Breathing techniques: Yoga in particular incorporates breathing techniques into exercise routines. These are particularly useful for promoting resilience and can help women regulate their bodies during childbirth.
• Classes during pregnancy: Yoga and Pilates studios often run special classes for pregnant women. These usually focus on birth preparation and safe exercises for the later stages of pregnancy.

Remember, always take it easy with yoga or Pilates during pregnancy. Your joints will be more supple and flexible due to your pregnancy hormones, so make sure you perform all stretching exercises gently and slowly.

Endurance training during pregnancy

Moderate endurance training is a good way for pregnant women to keep fit. It stimulates circulation and increases the supply of oxygen for mother and child. Your choice of endurance sport during your pregnancy should depend on your activity level beforehand:

• Jogging: Running during pregnancy is only a suitable option for experienced runners. Any form of sprint or interval training is best avoided altogether. Your joint stability decreases during pregnancy, so reduce your running speed to minimise the risk of falling.
• Hiking: Nordic walking, leisurely strolls and hiking are all excellent ways to get exercise in the fresh air without straining your joints. These kinds of activities are particularly suited to women who were not very active before their pregnancy.
• Cycling: This sport is suitable for all pregnant women who feel comfortable riding a bike. You may find that your sense of balance deteriorates as your bump grows. In this case, an exercise bike or any other cardio machine at the gym may be your best bet. Here you can adjust the level of resistance to your individual needs.

Ideally, you should be doing some form of moderate exercise during pregnancy. Try the talk test to make sure you are exercising at the right level of intensity. You should still be able to talk during the activity without getting out of breath. Alternatively, you can use the Borg scale, which rates physical exertion on a scale of 6 to 20 – anything between 12 and 14 is classed as moderate.

Swimming during pregnancy

Many women find swimming and water aerobics ideal forms of exercise during pregnancy. Both are suitable types of endurance training for experienced and beginner swimmers alike. Exercising in water during pregnancy offers a range of advantages:

• Protection for joints: The buoyancy of the water significantly reduces the strain of our own body weight. This means you can keep fit throughout your pregnancy even if you suffer from muscle or joint problems.
• Lymphatic drainage: Exercising in water has a similar effect to lymphatic drainage. The hydrostatic pressure of the water generally helps to reduce oedema (water retention) and swollen limbs.
• Relaxation: Swimming in warm water can often be very relaxing during pregnancy. Many women find the feeling of weightlessness beneficial.
• Range of movement: Swimming and water aerobics combine endurance training with strength exercises, providing a full-body workout. The water resistance also encourages you to breathe more deeply and promotes a sense of well-being in the body.Please note that diving while pregnant carries risks and is best avoided. Holding your breath interrupts the supply of oxygen to the child and puts added strain on your circulatory system. Scuba diving involves the additional risk of pulmonary embolism in the foetus.

There are some sports that you should avoid altogether during pregnancy. That includes any activity that involves an increased risk of falling or injury, sudden movements, or intense physical exertion. As a rule, the following are not recommended for pregnant women:

• In-line skating
• Horse riding
• Skiing
• Contact sports and martial arts
• Team sports
• Lifting heavy weights
• Hiking at an altitude of more than 2,500 metres

Remember to avoid exercising on your back in the later stages of pregnancy. In this position, the uterus obstructs blood flow to the heart and can cause circulatory problems.

Maintaining an active lifestyle during pregnancy promotes general well-being and health in both mother and child. Regular exercise often has a positive impact on physical and mental changes that accompany pregnancy. You can increase your activity levels with just a few small adjustments to your daily routine:

• Cycling or walking to work
• Going for a walk during your lunch break
• Taking regular breaks at work to get up and move around
• Running errands on foot, for example by walking to the supermarket
• Doing simple stretching exercises

Getting a reasonable amount of exercise can help keep you fit and healthy during your pregnancy. Pick a sport you enjoy and find pleasure in movement. If you are unsure or you have pre-existing conditions, talk to your gynaecologist. Together you can determine the right level of intensity and the best form of exercise for you during pregnancy.