Exercise and pregnancy: staying active during pregnancy
There is no need to stop exercising when you are pregnant. Regular exercise has many positive effects for both mother and child. But how much is good for you, and which types of exercise are suitable?
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Short and simple
Exercise during pregnancy is good for you.
Gentle forms of exercise like swimming or yoga are best.
You should get some exercise every day and listen to your body.
Take a break if you feel pain or get tired.
Be sure to drink enough water.
Antenatal exercises: want to get started right away?
How much exercise is healthy during pregnancy?
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Get at least 2.5 hours of exercise per week in the form of moderate-intensity everyday activities or sport/exercise. Ideally, the exercise should be spread over several days per week.
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Do light strength training that strengthens your back muscles at least twice a week.
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Add pelvis and stretching exercises to the training.
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Avoid long periods of sitting, or get up and move around regularly.
Ideal types of exercise: working out pregnant
The following forms of exercise are particularly recommended for pregnant women as they give the body a gentle boost and improve fitness while simultaneously taking into account the body’s specific needs during pregnancy:
- Nordic Walking
- Dance
- Swimming or water aerobics
- Cycling
- Pilates
- Yoga
- Gymnastics
- Antenatal exercises
When exercising during pregnancy, it is important to be aware of your additional weight and not to put too much strain on your musculoskeletal system. Hormonal changes during pregnancy make the tendons and ligaments softer. This prepares the body for the birth but also makes it less stable and more susceptible to injury. In addition, as your tummy grows, the body’s centre of gravity shifts, which has an impact on your balance and can increase the risk of falls and injury.
Tips for active women
Do you already do a certain type of exercise, or perhaps even several? Great! Then you can continue to do this form of exercise during the pregnancy – as long as you feel comfortable with it. Pay attention to the signals from your body and reduce the frequency, duration and intensity as the pregnancy progresses.
Hands off – types of exercises to avoid during pregnancy
Exercise during pregnancy is healthy and important – but not every type is suitable. Some forms of exercise and sport pose a high risk for injuries and falls. Pregnant women should therefore avoid the following:
- Team and contact sports and martial arts, e.g. volleyball, floorball, football, fencing, judo, karate, boxing
- Sports with a high risk of injury, such as riding, skiing and mountain biking , Mountainbiken
- Diving
- Strenuous activity at altitudes of more than 2,000 metres above sea level
- Extreme sports such as marathon running, body building and bungee jumping
How intense can the training be?
Pregnancy is not the time for great sporting achievements or new records. A good guide is this: during the training, you should easily be able to hold a conversation without getting out of breath. Train at moderate intensity and make sure that your body – and thus that of your child – gets enough oxygen. Are you experiencing discomfort or pain during training? Stop exercising straight away and take a break. Only return to doing exercise when you feel fully well again.
Caution is advisable for high-risk pregnancies, women with a history of miscarriage and health problems. In these cases, you should always talk to your gynaecologist first about which forms of exercise you can do.
Remember to consume plenty of liquid.
Exercising after the birth
Exercise during pregnancy: what does the health insurance pay?
Which benefits are covered by your health insurance for maternity?
Checked by Pro Juventute!
Experts from our partner Pro Juventute have checked this text for factual accuracy.
