Guest pen: How to move during pregnancy | Nordic Fit mama |

What kind of exercise should I do when pregnant?

During pregnancy, it is good to focus on long series of movements and maintaining muscle tone. Walking is a good workout during pregnancy. In addition to improving the condition, it also strengthens the pelvic floor muscles that are strong during pregnancy.

Bathing is also a good way to take care of the mobility and joints of its members. When supported by water, it is safe to make movements and water is a relaxing element anyway.

Exercise cycling is a safe way to move, as there is no risk of falling over like normal cycling. When the body's center of gravity changes, it is necessary to take care of its balance. However, pregnancy-related loosening of the pubic joint sometimes makes cycling painful.

Gentle mommy yoga and pilates are good not only for the body, but also for the mind. In addition, they help to find the right breathing technique, which is of great benefit in late pregnancy, when breathing with a growing belly may be laborious, and of course during childbirth for pain relief.

If goal-oriented exercise, such as running, has been part of life before pregnancy, there is no need to stop it either. However, it is worth discussing this in counseling. Keep in mind the old PPP rule of Must Be Able to Speak so your heart rate doesn't get too high or stay high for too long.

What should not be done when pregnant?

However, some forms of exercise should be abandoned during pregnancy. These include movements that increase the pressure in the abdominal cavity, such as planks, push-ups and abdominal crunches, as well as lunges and squats with large weights. Exercises in which breathing is held, such as powerlifting, should also be avoided.

Contact sports such as boxing and team sports such as basketball and football should also be avoided because of the possible halos they can cause.

Is it possible to start exercising during pregnancy?

If there is a lack of movement in life and pregnancy encourages you to take better care of yourself, exercise can gradually increase your daily routine, gently and listening to your own well-being, unless there are risk factors in pregnancy. Walking is a good, easy and free form of exercise that may encourage even more goal-oriented exercise. Walking in the fresh air is good for everyone and, for example, forest trips nurture not only the body but also the mind.

You can start walking with short walks of about 15 minutes, three times a week. Each week, you can add five minutes to the length of your runs. Muscle training can also be started during pregnancy. It is best done together with a coach who ensures that the trajectories are done correctly.

Remember, however, you should not take pressure off the movement. Do not think of movement as something special duty, but as part of normal life. Modern humans spend too much time in place and our bodies, on the other hand, are made to move. Everyday exercise, even cleaning and gardening, counts as movement as well. Include stretching and breathing exercises in your program and remember that movement also requires rest to help your body and mind recover. Napping is therefore allowed.

Remember the important pelvic floor already during pregnancy

Especially during pregnancy, it is good to keep in mind the importance of caring for the pelvic floor. Read more on the importance of the pelvic floor during pregnancy. It is especially important to learn how to relax the pelvic floor while pregnant. A good condition of the pelvic floor muscles may make it easier to give birth and previously trained muscles are easier to identify after childbirth.

It is advisable to start exercising the pelvic floor muscles again after giving birth as soon as possible. Read from the connection of the pelvic floor to the well-being of the whole body.

Source: American College of Obstetricians and Gynecologists

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