Safe exercise and sports during your pregnancy: practical tips

Why exercising during your pregnancy is healthy

Your body goes through many changes during your pregnancy. It is especially important to take good care of yourself by exercising regularly. Exercise and movement during pregnancy have many benefits: it keeps you fit, improves your mood, reduces discomfort such as back pain and helps prepare your body for childbirth. Yet some pregnant women find it difficult to remain active. Fortunately, there are ways to exercise safely and responsibly during your pregnancy so that you can feel fit and energetic.

Which sports can you safely participate in?

When you are pregnant, you can safely continue to participate in many sports. Activities such as walking, swimming, cycling and yoga are particularly suitable. Swimming is ideal because your body feels weightless in the water, which considerably reduces the strain on your joints. Walking is easy to do, you can easily adjust the pace and it helps to keep your muscles supple and your stamina up. Yoga offers additional benefits such as relaxation and better breathing techniques, which can also come in handy during labour.

Which sports are best avoided?

Although many sports are safe, it is wise to temporarily avoid some activities. Sports where you can easily fall or collide, such as horse riding, skiing, hockey or football, involve risks. Sports with a lot of intensive jumping or twisting, such as trampolining or intensive aerobics, can also be too stressful for your pelvis and joints. If you have any doubts about your favourite sport, discuss it with your midwife or a specialised physiotherapist. They can help you determine which form of exercise is safe and comfortable during your pregnancy.

Safe exercise: what should you keep in mind?

When you are pregnant, it is especially important to listen to your body. Make sure you do not become out of breath; you should always be able to talk comfortably while exercising. Avoid strenuous exercise, especially if you were not used to exercising a lot before. Also, make sure you drink enough water before, during and after exercise. Choose comfortable clothing and supportive shoes, and avoid overheating by taking regular breaks and exercising in the cooler parts of the day.

Exercising in each trimester: how do you go about it?

Each trimester of your pregnancy requires a different approach to exercise. In the first trimester, you can usually continue with your normal activities, provided you have no medical complaints. Keep in mind that you may tire more easily, and adjust your activities accordingly. During the second trimester your body changes more and it is wise to pay attention to good posture and balance. Choose exercises that are less stressful for your abdominal and back muscles. In the third trimester you take it easy. Activities such as walking, swimming and pregnancy exercise classes are perfect for staying active without overtaxing yourself.

Specific exercises for pregnant women

There are numerous exercises specifically for pregnant women to prepare your body for childbirth and to keep your muscles supple and strong. For example, pelvic floor exercises help to strengthen these muscles, which is important for a smooth delivery and faster recovery afterwards. Exercises for your back and shoulders help prevent complaints such as back pain. Breathing exercises are also useful because they teach you to relax and improve your fitness. Consider taking a pregnancy course or attending a gym under the guidance of an expert trainer who knows exactly which exercises are safe and effective.

When should you stop or seek additional advice?

Although exercising during your pregnancy is healthy, you should always pay close attention to how your body is reacting. If you experience symptoms such as dizziness, pain, bleeding, cramps or shortness of breath, stop exercising immediately and contact your midwife. Always listen to your body and do not push yourself. A pregnancy is not the time to drastically improve your fitness or lose weight, but rather to stay fit and healthy. When in doubt, it is wise to always ask an expert for advice, so that you and your baby can safely enjoy the benefits of exercise.

By exercising responsibly and consciously during your pregnancy, you will feel fitter, healthier and more positive. This way, you contribute to a pleasant pregnancy and a speedy recovery afterwards.