Many women are unclear during pregnancy if sport is allowed.
But thanks to a wide range of physiological and psychological effects, sport and
movement during pregnancy have positive effects on both mothers and children.
Pregnancy is the perfect opportunity to become more active, not only for hobby
and competitive sportswomen, even for those just starting sport.
In addition to physical activity, it is not only sport that counts, but also movement
in everyday life:
Take the stairs instead of the lift, go for a walk.
Pregnant women should avoid sitting for long periods of time or at least get
up again and again in between.
How much sport can and should be done during pregnancy?
There are no specific recommendations for physical activity, but in and of itself,
experts recommend pregnant women as much exercise as non-pregnant adults.
30 minutes of physical activity at least five days a week.
Preferably moderate activity, which means conversation is still possible.
Depending on the state of health and the type of sport, a more intensive activity can
also be targeted.
Which sports are suitable during pregnancy?
Sports that use large muscle groups are especially suitable.
These include Nordic walking, walking, cycling, swimming, water gymnastics….
Not recommended are sports with pushes, hits, jumps or various risky sports.
In addition to birth preparation, movement-supported recovery is also needed after the birth.
During pregnancy, the pelvic floor is literally given another supporting role:
It is the most important support for the uterus and the baby.
Hormones prepare your body for birth and make the pelvic floor muscles relax.
Women who go into stress without active pelvic floor training often have to struggle with
uncomfortable consequences in later years (incontinence, back problems).
Breathing exercises that consciously tighten and relax the pelvic floor can already be started
in the maternity bed.
The key question: WHEN is the right time to start training after childbirth?
There is no universal answer.
The time of return to sport is different for every woman.
The pelvic floor can already be softly trained in the maternity bed.
Six to eight weeks after birth, most sports can be done again, except those involving
impact movements (running, jumping).
With the right exercises, a pleasant workout is possible regardless of breastfeeding breasts.
And with the right tips and tricks, you can make everyday life after childbirth more pleasant
and guarantee training progress.
BeBo® Austria is organising a conference on everything to do with pregnancy, birth and recovery.
Author: BeBo® Austria
