Sport during pregnancy?
Even if you often feel tired during your pregnancy, sport is definitely good for you in the early phase. But it shouldn’t be too strenuous either. Don’t forget that overexertion also affects the embryo.
Anything that promotes your well-being and mental balance cannot be wrong for you, so this also applies to sport. However, you should reduce it to a healthy level because your child “breathes” through your umbilical cord. Swimming, dancing or cycling can provide stress relief and relaxation well into late pregnancy. Regular and moderate training can alleviate pregnancy symptoms: Sport reduces water retention in the legs , prevents back pain and reduces the risk of varicose veins . Exercise also boosts metabolism and speeds up digestion.
Index
ToggleSport is good for your baby
Sport is also good for your unborn child. Physical activity increases blood circulation between you and your baby. It also gets an oxygen boost that boosts metabolism. The endorphins released during sport also make your baby feel happy and your rocking movements have an extremely calming effect on the little tummy dweller. But: Not too much! Moderation is of course the be-all and end-all for a healthy sport effect during pregnancy – a training session of 15 to 30 minutes three times a week is recommended.
Which sports are suitable
- Swimming, aqua fitness and water aerobics are ideal sports for expectant mothers. The water relieves the back and joints. When swimming breaststroke, you should make sure that you are in a good position in the water so that the lumbar area is not overloaded.
- Yoga exercises strengthen and tighten the muscles. You will also learn breathing techniques that you can use during childbirth.
- Dancing is not only a wonderful way to increase physical fitness, it also guarantees a good mood.
- In winter, cross-country skiing is certainly a nice way to get some fresh air.
Endurance sports that improve your condition are particularly suitable.
Which sports are not suitable
Doctors advise against sports with abrupt movements such as tennis or volleyball. Sports with an increased risk of falling, such as horseback riding or inline skating, are also dangerous. You should definitely avoid martial arts or extreme sports such as diving or skydiving. Jogging is controversial because pregnancy loosens ligaments and tendons. If you are an experienced runner, you can continue jogging. It is important that you put on comfortable and stabilizing shoes when running and that you do not get out of breath!
What you should consider when training
- You should ask your doctor, midwife or fitness center which exercises are suitable and which are harmful
- If you are in pain or uncomfortable, you should definitely stop exercising
- Avoid extreme loads
- Sufficient intake of carbohydrates and regular drinking are a must
- Adapt the exercises to the stage of pregnancy
- Pay attention to adequate recovery after training, especially in the last few months
Tip: fill up nutrient depots
Physical activity also means that your body also excretes valuable minerals such as magnesium. The result can be painful calf cramps or tension. That’s why you should make sure to ensure your nutrient supply on the days when you exercise .
But notice
Every pregnancy is different. For this reason, every pregnant woman needs her own sports program. And remember that sport during pregnancy is not a substitute for pregnancy exercises.