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Common Questions & Answers: Exercising During and After Pregnancy.

Continuing your training during pregnancy is a great idea.  This improves your well-being and strengthens your body. Always listen to your body and how you feel during your pregnancy. If you have any concerns or need advice, don't hesitate to contact your midwife.

Is exercise recommended during pregnancy?

Today we know that both the expectant parent and the baby in the womb benefit from physical activity. All the positive effects we get from exercise and movement are also seen in pregnant individuals. The recommendation is that pregnant individuals without medical complications should engage in pulse-raising physical activity for at least 150 minutes per week at a moderate intensity. For further health benefits, muscle-strengthening activity is recommended 2 times per week.

What are the benefits of exercise for pregnant and new mothers?

Beyond maintaining strength, stability, and endurance, we find that pregnant individuals who are active experience better sleep, reduced stress levels, improved circulation, and an overall increase in well-being. Exercise during pregnancy has also been linked to a lower risk of lower back and pelvic discomfort. Furthermore, evidence suggests that staying active can decrease the likelihood of developing postpartum depression.

What should I keep in mind when exercising during pregnancy?

Try to get some movement into your day-to-day life; the WHO recommends at least 150 minutes of exercise that gets your heart going every week. Plus, it's a good idea to do muscle-strengthening exercises at least twice a week. Start doing your pelvic floor exercises 2-3 times a day in your last three months of pregnancy. This will really help when you start being active again after having your baby.

Anything specific I should focus on?

Your goal during pregnancy should be to maintain your current fitness, not to improve it. Discover alternative ways to exercise and adjust movements to a level that feels right for you. If you like cardio workouts, consider swimming, cycling, or indoor walking. Keep your strength up with simple foundational exercises like squats, glute bridges, and some pressing, pulling, and twisting movements.

What should I keep in mind when starting to exercise after pregnancy and childbirth?

Let it take time. View the initial period after giving birth as a recovery phase. Walks are perfect to start with. Aim to do pelvic floor exercises 2-3 times a day and exercises for core activation, as well as simpler basic exercises like squats and band rows. How quickly you can then increase the intensity of your training is individual and depends on how your pregnancy and delivery went.

If you want to or feel unsure, you can ask your midwife to examine your pelvic floor muscles at your postnatal check-up before you start more strenuous exercise. Don't hesitate to seek guidance from your midwife or a physiotherapist if discomfort and any pain persist in connection with physical activity.