How active should I be during pregnancy? (2023)

Sport for a healthy pregnancy

There are manyphysical and mental benefits of an active pregnancy.

Even if you didn't exercise before you became pregnant, exercising now is important for a healthy pregnancy. Try to be active every day if you can. Even small things can make a difference, like walking to nearby shops instead of driving or taking the bus.

Ideally, it's good to aim for half an hour of activity each day, but you don't have to do it all at once. If you weren't very active before pregnancy, try to exercise safely.

beginning

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You don't have to be an athlete to be active, and you don't have to go to your local gym or take any training classes. Even small changes in your daily routine can really help.

Start with 15 minutes of continuous activity three times a week. Gradually increase to 30 minutes, 5 times a week. This can be as simple as a 30 minute walk.

If you can't handle that much exercise, don't worry or get discouraged. Any activity is better than none.

If it helps, consider being active every day instead of worrying about times and types of exercise. The most important thing is to stay active as much as possible and do things that get your heart pumping.

Any activity that increases your heart rate and breathing counts. For example, you might try walking to grocery stores or taking the stairs instead of taking the elevator at work.

Find an activity that you enjoy

Make your workout routine fun, or have your partner or friend join in to stick with it.

Set goals and reward your efforts. You couldCreate an exercise goal planto determine what you will do, when and how you will be treated afterwards.

If it helps, try stopping the TV or checking your phone until you've gone for a brisk walk or run.Easy pregnancy exercises at home.

You don't have to be exhausted from training to benefit from it. The goal is to develop and maintain a good level of fitness during pregnancy.

Safe exercise during pregnancy

• Talk to your doctor or midwife if you want to start a new form of exercise.
• Always stop when you are in pain, even if you are used to being active.
• If you're taking a physical education class that's not just for pregnant women, tell the teacher you're pregnant to get the advice you need.
• If you played a lot of sport before you became pregnant, for example if you were a runner, you can exercise for as long as you feel comfortable.
• Avoid overheating.
• Drink lots of water.
• Make sure you pass the "Speaking Test".

What is the language test?

The talk test is a simple way to find out if you're getting the right amount of exercise during your pregnancy and getting the most benefit from safe exercise.

1. You should be doing enough to take deep breaths, but you shouldn't be panting.
2. If you can say a complete sentence before inhaling, your activity level is correct.
3. If you can only say a few words between breaths, relax a little.

know more about itWhen to stop exercising during pregnancy.

What exercises can I do in each trimester of pregnancy?

You can start exercising at any time during your pregnancy. Even if you're used to being active, you may need to adjust your activities a bit as your belly grows.

DiscoverWhat exercises are recommended during pregnancy?.

How active should I be in the first trimester?

During thefirst trimester (weeks 1 to 13)You can continue to do what you did before you became pregnant unless there is a risk of bumping, overheating, or falling. read aboutExercises to avoid during pregnancy.

• If you are not used to exercising, start slowly and gradually increase.
• Ask your midwife or inquire at your local gym or recreation center about pregnancy exercise classes you can take.
• Avoid contact sports such as boxing, rugby or soccer, and sports where you may slip, such as B. Riding.
• If you enjoy cycling but are afraid of falling off your bike, switch to indoor cycling.

How active should I be in the second trimester?

During thesecond trimester (weeks 14 to 27)Your belly will be growing and it might be a good time to consider switching from high-impact activities like running and jumping to low-impact activities like walking or walkingNadar.

• If you walked regularly before you became pregnant, you can continue if you're comfortable, but talk to your doctor or midwife if you're concerned.
• Yoga,Pilatesand aqua aerobics classes are great, but unless they are classes for pregnant women, it is important to let the teacher know that you are pregnant.
• Do not lie on your back for more than a few minutes. This can affect your blood supply and cause nausea or dizziness.

How active should I be in the third trimester?

NOthird trimester (weeks 28 to 40)You can exercise as long as you feel good and comfortable. If you are well, you can stay active until your baby is born.

• Continue to carry out low-impact activities, e.ggoand swim.
• You can do gentle stretching exercises to relieve pain.

The best tips for an active pregnancy

• Try to make the activity a part of your everyday life.
• If you're not usually very active, build up gradually.
• Go for a walk or swim with a friend.
• Get off one stop early and walk the rest.
• Turn on your music and put a little extra effort into tasks.
• Take the stairs instead of the elevator. If you go up a lot, go down a flight or two earlier.
• Try an exercise class for pregnant women.
• Avoid getting too hot and drink plenty of water.