We want to point out right from the start that you absolutely have to discuss your sports program with your gynecologist. We are not a substitute for detailed medical advice!
What was once considered impossible and unhealthy is now recommended to expectant mothers. Exercise and active life during pregnancy is the best medicine, both for the mother and for the unborn child. This is proven by numerous studies that deal with this topic. However, some rules must be observed during the nine months so that sport actually brings benefits during pregnancy and does not harm the mother and child.
Pregnancy is a tightrope walk
Pregnancy is a difficult time for the female body, which demands everything from the organism and puts the body in an exceptional state. Numerous adaptation processes go through the body and it is virtually flooded with hormones. This condition alone costs a woman a lot of strength, how else does sporting training fit in? For doctors, this is a clear thing: women should definitely remain physically active during pregnancy, but the sports lessons should be adapted to the circumstances. In plain language, this means that the pregnant women should no longer practice competitive sports, but rather reduce sporting activities accordingly, without considering the competitive ambitions. In addition, the pregnancy must go without complications so that the sport is allowed at all and does not pose any risk.
Exercise for back problems in pregnancy
Exercise during pregnancy not only benefits the body, but also the psyche, which often suffers from hormone changes at this time. Pregnant women have to deal with some typical problems that healthy women hardly know about. These include, for example, back problems, thrombosis, water retention or varicose veins. Especially when fighting varicose veins, other special websites recommend doing gentle sports from the 17th week of pregnancy (SSW). This can definitely be alleviated by sport or sometimes even avoided altogether. Active lifestyle during pregnancy also minimizes the risk of diabetes. The other problem for pregnant women is often overweight. Keep moving, do not put on excessive weight and can find your way to weight faster after giving birth. Women who regularly undertake moderate exercise training during their pregnancy generally feel more comfortable, are less likely to experience depression, are more balanced and suffer less from sleep disorders and anxiety. Sport also indirectly helps with childbirth. According to a study by the Psychological Institute of the German Sport University Cologne (DSHS), it was found that women who were active during pregnancy needed less pain relievers to give birth than women who had little physical activity. The reason for this is simple: thanks to sports, they are more resilient and able to endure the pain better. Suction cups or birth forceps also have to be used much less for sporty women.
These sports are allowed
Exercise during pregnancy is designed to prepare the body for the upcoming birth. One way to achieve this is through moderate cardio training. The woman should generally remain flexible and keep her muscles in shape so that she can easily survive the stress of childbirth. Sports such as strength training or running are recommended at the beginning of pregnancy, but you should be more careful afterwards. How to train properly:
Trimester (1st – 12th week of pregnancy – short SSW). Running, general cardio training or strength training is allowed at this time. Yoga or Pilates can also be trained to keep the body supple and to relax mentally. Absolute taboos are power plate (vibration plate), EMS training (electro-muscle stimulation) and diving with compressed air. Sports with extreme acceleration or deceleration, such as tennis or squash, are not suitable for pregnant women, as are sports with a high risk of injury (such as karate or climbing).
Trimester (13th – 28th week of pregnancy). During this time, an expectant mother feels the fittest and she can easily continue to exercise, but in moderation. However, extreme sports such as triathlon or marathon should be planned for after the birth. On the other hand, fitness courses such as abdominal, buttocks, aerobics and step aerobics are recommended – but only if the woman feels good afterwards. The pulse rate of 135-140 beats per minute should not be exceeded in the second trimester. Many women also enjoy aqua aerobics. Abdominal muscle training (e.g. sit-ups) is only until the 20th week of pregnancy