Pregnancy exercises – safe activity for every trimester
Exercise during pregnancy can bring many benefits, including improved physical fitness, reduced back pain, and support for proper cardiovascular function. However, it is crucial to choose activities suitable for each trimester and to tailor physical efforts to the body’s capabilities, considering the woman’s lifestyle prior to pregnancy. What exercises are recommended for pregnant women? Which positions should be avoided? Is running safe during pregnancy? How to maintain physical activity safely for expectant mothers?
Table of contents
Is physical activity safe during pregnancy?
Many women wonder whether exercising during pregnancy is a good idea. Experts in gynecology and obstetrics generally agree that for women with a normal pregnancy, regular physical activity is not only safe but recommended, posing no threat to the mother’s health or the fetus’s development. However, it is important to approach exercise with caution, as not every type of physical effort is appropriate for pregnant women.
In cases of high-risk pregnancy or when there is a risk of complications or premature birth, it is advised to consult the attending physician before starting any physical activity.
How often should you exercise during pregnancy?
Women who choose to exercise regularly during pregnancy often wonder how often they can practice their favorite sports. The frequency and intensity of physical activity during pregnancy depend on the woman’s previous lifestyle. If the expectant mother trained regularly before pregnancy, she can usually continue exercising up to about five times a week, adjusting her routine accordingly.
For women who were not previously active, it is recommended to gradually increase the frequency and intensity of exercises, starting with three 15-minute sessions per week and gradually extending workouts to about 45 minutes, up to 5–6 times per week, as the body adapts.
Which exercises are best during pregnancy?
When considering the best exercises for pregnant women, it is important to take into account fitness level, previous habits, and the doctor’s advice. The stage of pregnancy also plays a significant role.
Strengthening exercises for the back and spine, as well as activities supporting the mid-back, can enhance stability and balance for expectant mothers. Low to moderate intensity workouts that improve circulation, lung capacity, and posture are also beneficial.
Recommended activities during pregnancy include:
- walking,
- swimming,
- yoga,
- Pilates,
- aqua aerobics,
- Nordic walking,
- stretching,
- gymnastics.
Prenatal yoga - safe poses for mother and baby
Prenatal yoga is completely safe for pregnant women because it focuses only on poses that do not pose health risks to mother or baby. It offers gentle exercises that help the body physically prepare for childbirth, while also supporting mental and emotional readiness. Yoga uses many relaxation techniques, strengthens muscles, and promotes full-body stretching.
Prenatal yoga can be practiced at any stage of pregnancy, with poses adjusted to individual needs and abilities. Safe poses often recommended for expectant mothers include:
- happy baby pose,
- warrior II,
- seated spinal twist,
- cat-cow stretch.
Pilates for pregnant women - strengthening the body before birth
Pilates is another good exercise option during pregnancy, engaging nearly all muscle groups to strengthen the body. It emphasizes proper breathing, spine and pelvis alignment, and core stability, making it especially helpful for pregnant women.
Research shows that prenatal Pilates can strengthen pelvic floor muscles, reduce back pain, calm the nervous system, and aid in preparing the body for childbirth.
Pilates features low-intensity, slow, controlled movements and can be practiced throughout pregnancy, unless contraindicated by a doctor. Typical exercises include:
- alternating arm and leg lifts from all fours,
- side bends in cross-legged sitting,
- pelvic tilts,
- squats,
- alternating knee lifts,
- side stretches for the spine.
Walking, swimming, stretching - gentle forms of movement
Gentle, low-intensity activities are often the best choice for pregnant women. They strengthen the body without overexertion or exhaustion.
Stretching exercises are highly recommended to increase muscle flexibility. Walking can improve both mental and physical well-being, while swimming supports abdominal and pelvic muscles and helps reduce pregnancy-related complications.
Exercises during pregnancy - trimesters and their impact on the body
Recommended exercises vary by trimester, as each stage brings physiological changes aimed at supporting fetal development but also affecting the mother’s comfort and exercise capacity. What activities are advisable in each trimester? Is exercising safe in the first, second, and third trimesters?
Exercise during pregnancy - first trimester
Exercises in the first trimester should be low-intensity due to hormonal changes and common symptoms like nausea and vomiting. Since the risk of miscarriage is highest during this period, the body should not be overexerted.
Avoid intense workouts, sudden jumps, or training the abdominal muscles. Contact sports and heavy lifting are not recommended.
Breathing exercises and pelvic floor muscle training are beneficial and can be started early in pregnancy. Swimming, prenatal yoga, walking, and light endurance and strengthening exercises are also suitable.
Exercise during pregnancy - second trimester
By around week 14, most women feel better, and the risk of miscarriage decreases, allowing for greater physical activity.
Since the belly is not yet too large, activities that improve cardiovascular endurance, like stationary biking or elliptical training, are appropriate. Swimming and water aerobics help unload joints and strengthen muscles.
Avoid exercises performed lying flat on the back, as this position may compress the inferior vena cava. Focus on strengthening the legs, back, abdomen, and muscles supporting posture. Balance exercises and spinal stretches can reduce muscle tension and lower back pain.
Exercise during pregnancy - third trimester
In the third trimester, it’s important to listen closely to your body, focusing on breathing, relaxation, and gentle stretching exercises to prepare for labor. Continue exercises on a birthing ball, pelvic floor training (Kegel exercises), prenatal yoga, walking, and swimming.
Avoid heavy exertion, contact sports, and any activities with a high risk of falls or jolts.
Exercise during pregnancy - benefits and effects
Numerous studies confirm that regular physical activity during pregnancy positively affects both the mother’s body and the baby’s health. Benefits include easier, quicker, and less painful labor.
Research also suggests that exercise during pregnancy can:
- help maintain a healthy weight, aiding postpartum weight loss,
- improve overall fitness,
- boost mood,
- reduce back pain,
- enhance coordination and balance,
- support respiratory and cardiovascular systems,
- lower the risk of premature birth,
- reduce the chance of gestational diabetes,
- benefit fetal development and child health later in life,
- speed postpartum recovery,
- relieve constipation,
- support breastfeeding.
Summary - how to maintain physical activity during pregnancy
Exercise during pregnancy can be highly beneficial for both mother and baby, positively influencing labor and postpartum recovery. The key to success is regularity, moderation, and listening to your body’s needs.
Physical activity can support maternal and fetal health, but it is essential to consult a doctor before starting any exercise routine during pregnancy to rule out contraindications. Physical effort is an excellent option for pregnant women, but only when the pregnancy is uncomplicated and there are no chronic conditions or risk of premature labor.
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