Exercise during pregnancy? We help you get started!
Many may now believe that exercising during pregnancy leads to an earlier birth and can also cause negative effects on the delivery, but according to Norwegian guidelines explained in the article by NHI - maintaining or starting physical activity has no negative impact on the delivery, and appears to halve the risk of an early birth.
Contents:
- Exercise in the first trimester
- Exercise in the second trimester
- Exercise in the third trimester
- Prevent urinary leakage
- Prevent back pain
Physical activity is good for both you and the baby
Physical activity during pregnancy can improve both your physical and mental health, and is also beneficial for the baby. When we talk about exercise during pregnancy, we do not mean intense training or activities that create high abdominal pressure. A safe and adapted approach can give you energy, reduce stress, and prepare the body for delivery. Moderate and adapted physical activity can strengthen the muscles that support the body weight, especially the abdominal muscles, back muscles, and pelvic floor.
To help motivate you, you can invest in some comfortable training tights adapted for pregnant women, providing proper support and flexibility. Check out our collection of training tights for pregnant women or read more about our recommendations for pregnancy leggings.
Exercise during pregnancy: Safe and effective workouts
Exercise during pregnancy has many benefits and can make the pregnancy easier by improving flexibility, balance, and circulation. For many, pregnancy is a time with new physical challenges, and exercise can help reduce discomfort such as swelling, fatigue, and back pain. It is recommended that pregnant women focus on strength exercises and cardiovascular training that provide energy without overloading the body.
Examples of good exercises include:
Walking: Provides moderate cardiovascular training without too much strain.
Swimming: Especially well suited for pregnant women, as water supports and relieves the body.
Yoga for pregnant women: Yoga increases flexibility and strengthens muscles around the stomach, pelvis, and back. It can also be mentally relaxing, beneficial both before and during delivery.
Pelvic floor training: Strengthening the pelvic floor can reduce the risk of urinary leakage during and after pregnancy.
Watch this video for more guidance on safe and simple exercises you can do while pregnant:
It is important to listen to your body during each workout. Take breaks, stay hydrated, and avoid activities that may risk falls or hard impacts on the abdomen. Remember that moderate physical activity, done regularly, can provide great health benefits for both you and your baby.
Exercise after pregnancy: Rebuild strength and energy
After birth, the body needs time to recover, but physical activity can be an important part of this healing process. Starting with gentle exercises that strengthen the pelvic floor and abdominal muscles can help rebuild core strength and give you more energy in everyday life. Exercise after pregnancy can also be mentally refreshing and help adjust to the new life as a mother.
Pelvic floor training: Begin with light contractions to activate and strengthen the pelvic floor muscles. These exercises can be done sitting or lying down and are easy to integrate into daily routines.
Walking: Walking is an excellent way to increase circulation, build up endurance, and help the body return to its normal state.
Core training: When you feel ready, you can start strengthening the abdominal muscles again with light, controlled exercises lying on your back and lifting the pelvis. Avoid vigorous movements and take your time.
Light strength exercises: After a few weeks, depending on your health condition, you can begin light strength exercises for arms, back, and shoulders, all important areas when you often need to lift and carry your baby.
Watch this video for more tips and advice on how to start exercising after birth:
Remember that every woman’s body is different, and it is important to go at your own pace. Consult healthcare professionals if you experience pain or discomfort. With the right approach, exercise after pregnancy can strengthen both body and mind, helping you feel strong and ready to handle your new life as a mom.