Exercise during pregnancy: this is what you need to know | kek mama

We have listed everything you want to know about exercising during pregnancy.

Can you exercise during pregnancy?

The answer is – in most cases – yes: you can continue to do almost all sports that you practiced before your pregnancy until the last moment. It’s even good for your fitness. It is important to keep listening to your body. Do you suffer from hard stomachs or abdominal pain after exercise? Then take it easy. If you become light-headed, dizzy or really short of breath, take a step back.

What is it good for?

Exercising during pregnancy has many benefits. Research shows that pregnant women who exercise are less affected by pregnancy ailments such as pelvic instability, sleep better and gain weight in a healthy way. By training your muscles, your body is put under less stress when your belly gets heavier and you get more stamina for during labour. And – not unimportant – by exercising your recovery after childbirth often goes more smoothly.

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Which sports are recommended (and not recommended) during pregnancy?

• Swimming (but also aqua jogging, for example) is ideal when you are pregnant, especially with an ever-growing belly. Good to know: if your waters have broken, or if you have vaginal bleeding (flow), there is a risk of infections. Then it is better to stay out of the pool water.
• You can continue to do aerobics, provided you follow the training with a low impact. It is better not to jump if you are more than four months pregnant. And your arm and leg movements should not be too violent either – half of the maximum range of motion is more than sufficient.
• Do you like cycling? Above all, keep doing. Make sure you have enough space between your handlebars and stomach.
• Yoga is perhaps one of the best sports during pregnancy, especially the ‘pregnancy variant’. The various exercises allow you to relax and learn different breathing techniques that can also help you during labour. There are also special exercises that help strengthen your pelvis.

Which sports would you rather not? From the second trimester: skiing, mountaineering, abseiling, diving and skydiving (through the heights and depths). But it is also better to be more careful with horse riding from the second trimester. You can still practice contact sports such as football and hockey in the first trimester, but after that it becomes dangerous to get something against your stomach.

Handy to keep in mind

• Make sure your body temperature does not rise too much during exercise.
• Don’t go all the way: you have to be able to keep talking.
• Wear clothes that are comfortable. Special sportswear for your pregnancy is perfect.
• Drink plenty of water.
• Always take a carbohydrate-rich snack with you.

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