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Sport during pregnancy: what is allowed and what is not

by Josephine Andrews
Published: Last Updated on 171 views

Sport during pregnancy puts you in a good mood, increases well-being and stabilizes the circulation. More oxygen gets into the lungs and the blood vessels and thus also to the child via the placenta. During pregnancy you can continue to do almost any sport that you have practiced before. Exceptions are hard training and sports with an increased risk of injury. Read more about exercise during pregnancy!

Sport & Pregnancy: A good team!

Sport for pregnant women has many advantages: It gives you a better body feeling, increases your self-confidence and helps you to deal with fears and stress better. Regular physical activity also strengthens your immune system and thus offers increased protection against infections. The muscles are strengthened, which leads to a more upright posture. This can significantly alleviate the back pain that is common during pregnancy.

Sport is also recommended for pregnant women in another respect: circulatory or digestive problems occur less frequently. In addition, the risk of haemorrhoids , varicose veins , thrombosis and muscle and calf cramps decreases . Last but not least, sport during pregnancy can counteract excessive weight gain and slow down excessive growth in the child. In addition, exercise is recommended during pregnancy as a therapy for gestational diabetes .

swimming during pregnancy

A particularly suitable sport for pregnant women is swimming . Aqua fitness and aqua jogging are also highly recommended. The buoyancy of the water makes every movement easier and the physical strain is less. Since the water also dissipates heat well, you don’t sweat as easily . The temperature of the water should be between 18 and 25 degrees. Since the water quality in swimming pools is constantly monitored, there is hardly any risk of infection.

Front crawl and backstroke are relaxing. When swimming breaststroke, tension in the neck and shoulder area can occur when your head is raised high – so it is better to keep your head stretched under the water with every stroke.

No diving!

Diving is not suitable as a sport for pregnant women, because holding your breath interrupts the child’s oxygen supply. Diving with compressed air cylinders is completely forbidden, as there is a risk of malformation or pulmonary embolism in the unborn child.

running sport

Pregnancy is generally not a reason to give up walking as long as everything is going normally. Walk at a leisurely pace that allows you to talk while you walk. Running can range from 20 minutes three times a week to a maximum of 45 minutes a day – you shouldn’t expect more. It is also best to discuss this with your doctor.

Warm up well before running to prevent injury, and gradually increase the effort to avoid getting out of breath. Good running shoes protect against sprains and injuries – joints and ligaments are particularly loose due to pregnancy. When it is very hot, you should not exercise outdoors during pregnancy.

Gymnastics and strength training during pregnancy

Gymnastics can also be carried out in a gentle form during pregnancy. However, make sure not to do any exercises lying on your stomach and avoid jerky movements.

You should not do any stretching exercises during strength training , as ligaments and joints are more elastic and overstretching can easily occur. Doing exercises that engage the rectus abdominis is also prohibited, as this can pull the left and right abdominal muscles apart and create a gap. So, if you do abdominal training at all, then only exercises for the oblique muscles – but it is best to wait until after the birth to train your abdominal muscles .

Heart rate as a measure of stress

The heart rate is a good way of checking the stress during sport during pregnancy. In pregnant women up to the age of 29 it should not exceed 135 to 150 beats per minute, from 30 to 39 years of age 130 to 145 beats per minute and in over 40 years of age 125 to 140 beats per minute. So always wear a heart rate monitor or take a break from time to time and measure your heart rate yourself.

Lots of benefits from exercise

For most women, pregnancy is associated with anticipation and well-being. If this also applies to you and you have also been active in sports, you do not have to do without your usual and beloved sports during pregnancy. Sportive women who give birth need fewer painkillers during childbirth, and there are also fewer suction cup or forceps deliveries. The pelvic floor is strengthened by sport, which prevents incontinence .

When you have to give up sports!

You must stop exercising immediately during pregnancy if you experience symptoms such as bleeding, cramps or premature labour. Sport for pregnant women is also prohibited if you have an acute infection, suffer from heart disease or are expecting multiple births. Basically, the following applies: In any case, first talk to your doctor about whether and which sport he recommends for you during pregnancy.

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