In addition to a balanced and healthy diet , exercise during pregnancy is also an important aspect of staying fit, unless your gynecologist has prescribed strict bed rest. The right exercise keeps your body in shape, makes it easier for you to return to regular activity after pregnancy, and can even have a beneficial effect on the birth process.
Numerous fitness studios and adult education courses offer training sessions specifically for pregnant women. Of course, you can also do a lot to improve your fitness during pregnancy without a set course. Here you can find out about the best sports for staying active during pregnancy.
Go for a stroll
We’ve known since childhood that fresh air is good for you. A leisurely stroll isn’t strenuous, is easy on your joints, and gets your circulation going. Exercise in the sun also increases vitamin D production in your body, so you won’t feel blue. A walk through the nearby park is perfectly sufficient.
Longer walks through the forest or along the fields give your eyes a broad perspective, which in turn ensures a clear head and the lush green of your surroundings calms your nerves.
If you’re already in the advanced stages of pregnancy, it’s better to have someone accompany you on your walk. That way, someone will be there immediately if needed. Besides, a little chat in a quiet atmosphere is also nice!
To swim
Your stomach gets heavier by the day, your joints ache, and every step becomes an effort. The swimming pool can provide relief, as it instantly makes your body seem as if it weighs nothing.
You don’t have to swim laps or participate in aquafit. Just relax at the edge of the pool, dangle your legs, and enjoy the “weightlessness.”
Aqua courses
The advantage of exercising in water is that, on the one hand, it protects the joints, and on the other hand, due to the water resistance, it demands more from the muscles than movements on land would.
yoga
This traditional sport is currently enjoying a resurgence in popularity, and rightly so. Yoga combines beneficial exercises for your muscles and tendons with relaxation and proper breathing techniques.
In this way, you train precisely those regions of your body that are particularly affected during pregnancy, such as the pelvic floor, and you can simply leave all your worries and fears behind for a while and instead concentrate fully on what is important.
Workout
Whether in the gym or at home, you don’t have to miss out on many exercises to get your body in shape during pregnancy. There are numerous exercises specifically designed for pregnant women that provide optimal training for the body. Especially the arms, legs, and buttocks are on the training plan during pregnancy.
You don’t have to give up on your weight training if you were already doing weight training before your pregnancy. Just make sure you don’t overexert yourself and stick to lighter weights instead.
Dance
Are you an avid dancer? Then get out on the dance floor! Grab your partner and take that long-awaited dance class, or turn up your favorite music at home and whirl around the house.
It goes without saying that you should avoid pirouettes, jumps, and jerky movements. With the right technique, however, you’ll get your heart and circulation going, and dancing will put you in a good mood anyway!
