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Sports During Pregnancy

Are you pregnant? Congratulations! Of course, you only want to do something good for the unborn child, but you also want to feel comfortable in your own skin. A healthy diet is an important basis, but exercise is also good. Read here which activities and how much.

Beneficial: sport during pregnancy

As a mother-to-be, you finally have time for yourself. Now you, your body, and growing life are the focus. Reading a good book, dedicating yourself extensively to care during pregnancy, and exercising in the fresh air are all on the agenda. When it comes to exercise during pregnancy, however, questions quickly arise. How much sport is good, should endurance or strength be trained better, which types of sport are suitable?

If you already keep fit regularly by jogging, cycling and the like, you know: Sport makes you happy and is healthy. That’s why you should and are allowed to move around with a baby in your stomach. Even if you haven’t been active yet, but feel like doing sports now, there’s nothing wrong with it. On the contrary: According to scientific studies, mothers-to-be can reduce back pain and other side effects of pregnancy such as swollen legs through activity. The risk of high blood pressure and gestational diabetes also decreases. Giving birth is often easier for sporty women and the unborn child also benefits from exercise: the baby’s heart is trained and the little ones are less likely to be overweight later on.

Workout for pregnant women: This is allowed

It is therefore clear that sport is good during pregnancy. But what and how much is beneficial to the health of mother and child? Since every pregnancy is different, you should always consult your doctor before starting or continuing to exercise. He will also tell you what you should pay attention to when it comes to your diet during pregnancy and prescribe important nutrients such as folic acid and, if necessary, magnesium.

If you have the green light for activity, gentle types of sport are recommended for newcomers in the first twelve weeks of pregnancy. Pilates and yoga with a focus on relaxation, swimming, (Nordic) walking, cycling, the cross trainer, and light strength training with little weight or resistance are ideal. The reason for the less intensive program is not the risk of miscarriage, but that many women feel tired in the 1st trimester. Shocks such as jogging do not endanger the child, doctors emphasize. If you feel fit and comfortable, you can of course go running. Those who are already trained can even do faster laps as usual, but you should only take it slower from the 4th month. Overall, sport four to five days a week or a total of around 150 minutes is considered a good measure.

Sport in the last trimester

The large abdominal circumference and the increased weight in the last twelve weeks of pregnancy usually automatically mean that you do not do less recommended workouts. Abdominal muscle training, exercises in the prone position, or intensive endurance training fall flat.

Caution is also required when training in a supine position: the uterus can press on the blood vessels and thus impede the return flow to the heart. It is not uncommon for circulatory problems to arise. Ball sports such as tennis are also no longer recommended because they would be too strenuous and the risk of injury increases. Autogenic training, weight-relieving swimming, and gentle stretching and strengthening exercises are beneficial in this phase.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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