Exercising during pregnancy – Part 1
Training recommendations during pregnancy
1 min read
Written by Anna Reinhold Landaeus
Lic PT, expertise in training during and after pregnancy
- Keep up your physical activities, preferably 30 minutes daily. In addition, it’s beneficial if you exercise for 15-30 minutes, 3-5 times a week.
- Exercise at a light to moderate level. Practice the “walk-and-talk” method, i.e. you should be able to hold a conversation as you exercise, without becoming breathless.
- Exercise in intervals during cardio training, by working out for X seconds and then resting for X seconds.
- During weight training, do 3 sets of 10-12 reps.
- If you already exercise regularly – have your mindset on keeping and maintaining your current strength and fitness level.
- Wear compression socks. Varicose veins are common during pregnancy. Tip! Put on the socks while still in bed, otherwise significant functionality in the socks is lost.
- Drink plenty of water and eat nutritious meals.
- Remember to both squeeze and relax your pelvic floor as a preparation for labor.
- Stop exercising immediately and consult a doctor or midwife if you experience breathlessness, dizziness, bleeding, chest pain, or severe persistent contractions.
Written by Anna Reinhold Landaeus
Lic PT, expertise in training during and after pregnancy
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