Exercise during pregnancy – recommendations for a healthy and active pregnancy
Exercising during pregnancy can be challenging with many questions and concerns. However, it is an important part of maintaining health for both you and your baby. Here are some recommendations that can help you exercise safely and effectively during your pregnancy.
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Verified by Anna Reinhold Landaeus
Licensed Personal Trainer - expertise in training during and after pregnancy.
Pregnant women are recommended to be physically active for at least 150 minutes per week, which is equivalent to 30 minutes per day. This can be achieved through activities such as walking, swimming, or cycling that raise your heart rate slightly. In addition, you can also do strength training 2-3 times a week and pelvic floor exercises. It is important to note, however, that this is individual and dependent on your exercise background, any pain or discomfort, or life situation. Exercise during pregnancy is not about getting stronger or setting personal records, but rather about maintaining your strength and mobility.
Focus on exercises that strengthen the back of your body, as pregnant women often have a changed posture that can cause problems in the lower back. It is also important to avoid excessive stress and use the "walk n talk" method to determine if you are exercising at the right intensity - that you can hold a conversation during the activity, but with a slightly elevated heart rate. If you feel heaviness, leakage, or pain, these are indications that the exercise may be too strenuous.
Even if you have not exercised before, you can start with simple activities. It does not have to be complicated or require a lot of equipment. Take a short walk, buy a resistance band and do some simple exercises at home, or participate in some online classes designed for pregnant women. Remember, any movement is better than none at all!
Verified by Anna Reinhold Landaeus
Licensed Personal Trainer - expertise in training during and after pregnancy.
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