Exercise during pregnancy

Sports and leisure activities are plentiful here in the Allgäu. But what if you are pregnant? Sport - yes or no.

Exercise is also extremely healthy during pregnancy! But there are special requirements that you should consider, because your well-being and that of your unborn baby come first.

Exercise during the 1st Trimester

In the first trimester, you may just be tired and don't feel like exercising at all, but it happens to many. Therefore try to relax as much as possible, my recommendation for this is Yoga Nidra (the sleep of the yogi). Nevertheless, try to walk for about 30 minutes a day, as exercise and fresh air have a positive effect on your body and your circulation. The first trimester is a roller coaster of hormones, the body adapts to pregnancy and that can be the trigger for many ailments. If you are fine and you have the approval of your gynecologist, then you can also keep your exercise routine. Years ago I saw a marathon on TV with a pregnant runner running, but these are of course exceptions.

You can see that this topic is very case sensitive. It is important that you support your intuition and your “gut feeling” so that you can consciously go into yourself and feel what is good for you or what is too much. And if you are unsure, it is better to check with your doctor or your trusted midwife. Please also pay attention to your pelvic floor, as this is heavily stressed by the hormonal changes and the increasing weight during pregnancy. You can support your pelvic floor very well in the first two trimesters with light pelvic floor training and are therefore well prepared for postpartum. In addition to gentle movement, relaxation is essential in the 1st trimester so that you can support your body with the hormonal changes!

 


 

 


 

Exercise during pregnancy is very different for every expectant mother

Years ago I saw a marathon on TV that featured a pregnant runner, but this is of course an exception!

In yoga, for example, it is recommended that women who have not practiced yoga before their pregnancy do not begin yoga during pregnancy until after the 12th week of pregnancy.

You can see that this topic is very case sensitive. It is important that you support your intuition and your “gut feeling” so that you can consciously go into yourself and feel what is acceptable for you or what is too much. And if you are unsure, it is better to check with your doctor or your trusted midwife.

 


 

If you feel uncomfortable during an exercise, then get out of the position / exercise immediately. If your stomach gets hard, you feel dizzy, have breathing problems or stomach pain, or have premature labor or any bleeding, then stop the training immediately and contact your doctor.

And please also pay attention to your pelvic floor, as this is heavily stressed by the hormonal changes and the increasing weight during pregnancy. You can support your pelvic floor very well in the first two trimesters with light pelvic floor training and are therefore well prepared for postpartum.

 


 

In addition to gentle movement, relaxation is essential in the 1st trimester so that you can support your body with the hormonal change!

 


 

Exercise during the 2nd Trimester

The 2nd trimester of pregnancy is often referred to as the “baby moon”, as women usually feel great in this phase. The body has adapted to the pregnancy, the baby is growing, the mom is glowing and enjoying the pregnancy to the fullest.

In the 2nd trimester it is recommended to exercise. Especially if you didn't feel so well in the first trimester, you now have the opportunity to get fit again. My insider tip, be sure to do as many squats as your age a day (but start with less). Sport promotes the release of happiness hormones, reduces pregnancy complaints and stimulates blood circulation. Exercise is the best preparation for the birth, because with a fit body you have more strength and energy and can relax more easily.

 


 

 

 

Optimal Preparation for birth

Sporty women also find the 3rd trimester more pleasant and easier. Strong muscles can compensate for a lot in the body that ligaments and joints can't, as these are softened by the hormones in preparation for the birth. The hormone relaxin prepares the body for birth. The hormone relaxes ligaments and joints in the pelvic area so that your pelvis can expand well during childbirth. Often women experience post effects as a result and weight gain.

 

Courses for pregnant women


Be sure to find pregnancy-specific courses with trained staff for this particular phase of your life. There are many aspects to consider during pregnancy that someone without special training is unlikely to know. Ask your midwife for a recommendation so that the course and trainer suits you and you feel comfortable.

 

The comfortable 3rd Trimester

The 3rd trimester is the time when you should take it easy with the sport, because the body is designed to be soft and flexible. If you overdo your sporting activities in the last phase of your pregnancy, you may experience muscle soreness and tension, which can be dangerous. My recommendation: Yoga during and even before pregnancy helps to gently stretch away tension.

 


 

 

 

Jasmin from Mamaste says:

Mom of two and yoga teacher. 

But the most important thing in pregnancy is: don't stress yourself, breathe, make room for your baby bump and do everything that is good for you physically and mentally! 

Sincerely

Jasmin Pirchmoser 

info @soundofyoga .at / www.mamaste.at