Aim to exercise 2,5 hours a week
By exercising during pregnancy, you are working not only for yourself, but also for your unborn child. have shown that exercise during pregnancy can prevent the development of obesity in future children at a later age!
Dr. Dagny Rajasing, consultant obstetrician and spokesperson, says there are many benefits to the mom-to-be from exercising too, including maintaining weight, improving sleep and mood, and lowering blood pressure.
Throughout pregnancy, at least 150 minutes of moderate intensity per week is recommended. Exercises should be performed in sets of at least 10 minutes, depending on the level of fitness and comfort. Rajasing also recommends that you consult your doctor about training, especially if you have been diagnosed with any medical condition.
Listen to your body
The National Health Service of Great Britain, to maintain normal daily activity is worth throughout the entire period of pregnancy, as far as possible.
As Rajasing advises, the general rule for exercising during pregnancy is to avoid any exercise that takes your breath away. “It’s important to listen to your body and only do what’s right for it.”
Charlie Launder of the Personal Training Center emphasizes the importance of breaks and days off, saying, “It’s possible that if you don’t give yourself a break, soon you won’t be able to exercise as effectively as you started.”
Don’t overwork yourself
The UK National Health Service recommends that contact sports such as kickboxing or judo should be avoided, and that activities with a risk of falling, such as horse riding, gymnastics and cycling, should be approached with caution.
“You don’t have to be afraid of being active,” says Launder, “but pregnancy isn’t the time for crazy high-intensity workouts or experimentation in the gym.”
, a personal trainer who specializes in prenatal and postnatal fitness, says there are many misconceptions about what you can and cannot do during pregnancy. In this matter, it is better to consult with professionals.
Find your mode
“Not only is pregnancy different for everyone, but the body can feel completely different even from one day to the next,” says Launder. Both she and Lister note the importance of strength training (especially back, leg muscles, and core muscles) to prepare for the physical changes of pregnancy. It is also very important to properly warm up before training and cool down after.
Prenatal gymnastics teacher Cathy Finlay says that during pregnancy, “your joints become looser and your center of gravity shifts,” which can put strain or strain on your ligaments.
Rajasing recommends including abdominal strengthening exercises, which can help relieve back pain, as well as pelvic floor exercises.
Do not compare yourself with others
As Launder notes, when pregnant women share their sporting successes on social media, “other women gain confidence that they can hit the gym too.” But do not compare yourself with others and try to repeat their successes – you can only hurt yourself. Try to exercise regularly to the best of your ability, listen to your feelings and be proud of all your successes.