Exercise and Sport During Pregnancy

Exercise is good for you, especially during pregnancy. Physical activity is a good remedy for back pain, circulatory problems, high blood pressure and gestational diabetes. It also elevates your mood, helps with morning sickness, and may help prevent excessive weight gain. You don't have to be a member of a gym or sports club to do this. It makes a big difference if you take the stairs instead of the elevator or ride your bike to work and to the grocery store instead of taking the car or bus. The only thing that matters is that you feel comfortable doing it and don't overexert yourself. However, if you want, you can continue to do many sports with almost no restrictions until your baby slips deeper into your pelvis in the last weeks of pregnancy.

There is no hard and fast rule for how much exercise pregnant people should do. In general, it’s the same as for people who are not pregnant. A good measure is 30 minutes of active exercise five days a week. If you were exercising more before pregnancy, you can continue to do so for now. There are only two limitations. You should never run out of air or get too hot while exercising. While you are active, you should always have enough air to be able to talk. This will make sure you don't overexert yourself. As soon as you feel uncomfortable while exercising, take a break or stop exercising. In the first few months of pregnancy you can of course be more physically active than just before giving birth. If you have been diagnosed with a high-risk pregnancy, it is best to ask your doctor how much exercise and which types of sport you can do without worrying.

There are several kinds of exercise that are particularly suitable for pregnant people. These include pregnancy yoga, aqua fitness or swimming, hiking or Pilates. If you have been doing another sport intensively for a long time, you usually don't have to stop doing it when you are pregnant. It is best to ask your doctor up to what point you can do this sport without endangering yourself or the pregnancy. However, there are some kinds of exercise you should not do during pregnancy. These especially include those with a high risk of falling and injury, such as climbing or mountaineering. The same is true for sports that involve bumps and jumps, such as martial arts or horseback riding. Also unsuitable are strenuous tours in the high mountains or diving.

Sport and exercise may help you avoid excess weight gain. Many people move significantly less during pregnancy than before. Therefore, it’s better to increase physical activity rather than eating less. Then you can eat enough to absorb enough minerals, nutrients and vitamins. At the same time you burn calories. Sport also has other good effects. It will help you stay fit and have good endurance even in the last trimester of pregnancy. Even your baby benefits. Babies whose mothers were active during pregnancy are less likely to experience metabolic diseases and obesity than children born to women who do little exercise. Last but not least, physical activity is also good for your mind. Exercise clears your thoughts and reduces stress.