Many may think that exercise during pregnancy leads to an earlier birth and can have negative effects on birth, but according to Norwegian guidelines, as explained in the article from the Midwives Association , maintaining or starting physical activity has no negative effects on birth and can halve the risk of an early birth .
Contents:
- Training in the first trimester
- Training in the second trimester
- Training in the third trimester
- Prevention of urine leakage
- Prevention of back pain
Physical activity is good for both you and the child
When we talk about physical activity and training, we do not mean hard physical work with monotonous, prolonged and static movements. This often leads to negative consequences, even for those who are not in a vulnerable process such as pregnancy. Physical activity and exercise should be varied and not prolonged, and the person performing these activities is in control of the entire process and can take breaks when desired.
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If you're getting close to giving birth, take a look at our post-natal exercise article.
That's how active you should be
During pregnancy, it is recommended to do physical activity for at least 30 minutes every day. The most important thing is that you move regularly and get your heart rate up, without sitting for too long at a time.
Those who have been active before pregnancy can continue as before with some caveats. Those who wish to exercise during pregnancy should gradually increase their activity level.
- If you have been very active in the past and are used to heavy lifting, limit yourself to more moderate exercises and lighter weights.
- Avoid anything that can lead to a sharp increase in abdominal pressure .
- Avoid running and jumping during pregnancy, and try cycling , dancing or swimming . These exercises train the pelvic floor and prevent urine leakage.
- Avoid activities where there is a risk of falling or receiving hard blows to the stomach, as well as diving due to pressure changes that can adversely affect the fetus.
- Avoid training in extreme heat or high humidity and stick to moderate exercises.
If you are in a risk group for premature birth or have had several miscarriages in the past, you should consult your doctor or midwife for more tailored advice.
Training in the first trimester
Focus areas: Strength, fitness and rest
This covers the first 12 weeks of pregnancy and the shape varies from person to person. Some experience side effects such as nausea and fatigue during this period, so it may be wise to take this into account. You can train roughly as you did before pregnancy, but only if it gives you a profit. It is important to get enough rest.
Start with pelvic floor training already in the first trimester. Some may experience low blood pressure, so make sure you drink enough water and get up slowly. Small and frequent meals can help reduce nausea.
Training in the second trimester
Focus areas: Fitness, strengthening back and gluteal muscles, stretching, rest and pelvic floor
In the second trimester, it is important to prioritize training that makes you happy, but preferably focus on the back, seat and pelvic floor. It may also be a good idea to train your arms, as you have a lot of carrying to do. Avoid exercises that cause pain and discomfort, such as single-leg exercises, as they can worsen pelvic joint pain if this is something you experience.
Be careful with exercises where the stomach "bulges out like a triangle". This indicates that the exercises are too heavy and you are activating the muscles incorrectly. Take into account possible urine leakage and perform daily pelvic floor exercises.
Training in the third trimester
Focus areas: Daily movement, short and calm strength training exercises, birth preparation exercises and rest.
In this trimester, the most important function of exercise is to give you energy! Focus on movements that are good for body and mind, and spare the pelvic floor by avoiding excessive activation. Here, "a little is better than nothing" is an important mantra to get through everyday training. Don't overexert yourself. Be kind to yourself and get enough rest. After all, you have the training exercise of the time in front of you.
Versatile activity
As mentioned earlier, you should try to be active for at least 30 minutes every day. All-round activity with strength and conditioning training is beneficial, and it is not necessary to sweat and be.
See our collection for pregnant women here
