The World Health Organization recommends at least 150 minutes of activity per week in the form of everyday activities or sport of moderate (medium to high) intensity. Ideally, this means exercising 30 minutes per day. While there are no general rules for exercise during pregnancy, training depends heavily on previous sporting activity and ability. Each pregnancy is unique but as a rule, regular moderate exercise and sport is healthy for you and feels good.
Which sports are especially good during pregnancy?
- Swimming is easy on the joints, exercises all muscle groups, and increases endurance.
- Bicycle riding is a good fitness option for the first trimester.
- Walking is the easiest way to stay active with less risk of injury or overdoing it.
- Yoga specifically for pregnancy can help with breathing, strength, pelvic floor flexibility, physical and mental relaxation.
- Pregnancy Pilates strengths the core and improves posture.
Which sports should be avoided?
It is better not to participate in sports with a high risk of injury or excessive strain, such as contact sports, ball sports or martial arts. However, it always depends on which sport you did regularly before your pregnancy. Weightlifting, for example, is still possible with a few restrictions such as no abdominal muscle training. Intensive running training is also fine if certain points are observed, so ask a trainer or an expert.
Other concerns and advice
There is an increased risk of injury during pregnancy due to the hormonal loosening of ligaments and tendons. It is important to listen to your body and not stubbornly follow a fitness program. You should enjoy the exercise itself and allow sufficient recovery time after you finish. Pregnant women should also make sure they feel well and drink enough fluids. Everyday activity, such as going for a walk instead of taking the bus, is extremely important during pregnancy. Consult your gynecologist before starting or continuing your exercise program. Especially if you have any pre-existing conditions or risk factors.
