{"id":8089,"date":"2025-06-02T09:30:00","date_gmt":"2025-06-02T07:30:00","guid":{"rendered":"https:\/\/famicord.lu\/?post_type=pregnancy_zone&#038;p=8089"},"modified":"2025-12-23T10:38:11","modified_gmt":"2025-12-23T09:38:11","slug":"exercise","status":"publish","type":"pregnancy_zone","link":"https:\/\/famicord.lu\/en\/pregnancy-zone-2\/pregnancy-information\/exercise","title":{"rendered":"Exercise during pregnancy \u2013 safe physical activity"},"content":{"rendered":"<p><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"@id\":\"https:\/\/famicord.lu\/en\/pregnancy-zone-2\/schwangerschaftsinformationen\/sport#faq\",\"url\":\"https:\/\/famicord.lu\/en\/pregnancy-zone-2\/schwangerschaftsinformationen\/sport\",\"inLanguage\":\"en-LU\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Which exercises are suitable during pregnancy?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Gentle exercises that don\u2019t significantly raise blood pressure or strain the abdomen. Avoid jumping, skipping, torso twists, crunches, or squats.\"}},{\"@type\":\"Question\",\"name\":\"What are the benefits of exercising during pregnancy?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Joint relief, increased muscle strength, better mood, preparation for childbirth, and fewer discomforts such as back pain.\"}},{\"@type\":\"Question\",\"name\":\"What should you pay attention to when exercising during pregnancy?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Listen to your body\u2014pause immediately in case of dizziness, pain, or cramps, and adjust the workout plan as needed.\"}}]}<\/script><\/p>\n\n\n<p class=\" eplus-wrapper\">In recent years, awareness of a healthy lifestyle has become increasingly widespread. Women who are already active often wish to maintain their habits during pregnancy and after childbirth. But is exercising during pregnancy actually advisable? Absolutely! However, it is important to adapt physical activity to each stage of pregnancy and to one&#8217;s own physical condition.<\/p>\n\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong>Is exercise during pregnancy safe?<\/strong><\/h2>\n\n\n\n<p class=\" eplus-wrapper\">Many women are physically active in their daily lives and engage in sports as a hobby. It is considered safe to continue exercising during an uncomplicated pregnancy\u2014both for the baby and the expectant mother. This is especially true for women who were already active before becoming pregnant. Women who wish to start exercising only after becoming pregnant should discuss this with their gynecologist and perform the training under the guidance of a specially trained coach or physiotherapist.<\/p>\n\n\n\n<p class=\" eplus-wrapper\">However, physical exertion should be avoided entirely in certain cases. Contraindications for exercise during pregnancy include:<\/p>\n\n\n<ul class=\" wp-block-list eplus-wrapper eplus-styles-uid-efa9fe\">\n<li class=\" eplus-wrapper\">High-risk pregnancy<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Shortened cervix<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Placenta previa<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Previous miscarriages<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Risk of premature birth<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Bleeding during pregnancy<\/li>\n\n\n\n<li class=\" eplus-wrapper\">High blood pressure<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Multiple pregnancy<\/li>\n<\/ul>\n\n\n<p class=\" eplus-wrapper\">For this reason, all physical activity should be coordinated with a gynecologist. Interestingly, in some cases\u2014such as gestational diabetes\u2014exercise can even help improve blood sugar levels.<\/p>\n\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong>Which exercises are suitable during pregnancy? \u2013 Movement is key!<\/strong><\/h2>\n\n\n\n<p class=\" eplus-wrapper\">Healthy, balanced nutrition and physical activity are particularly important during this stage of life. The WHO recommends regular physical activity for all pregnant and postpartum women without medical restrictions. Daily walks with at least 5,000 steps are a good foundation. Breathing, relaxation, and stretching exercises are also recommended, as they relieve tension and improve well-being.<\/p>\n\n\n\n<p class=\" eplus-wrapper\">Group classes specifically for pregnant women are also ideal. Experts advise against exercises that heavily strain the abdominal muscles or involve abrupt movements. The intensity of the workout should be based on the woman\u2019s prior level of physical activity.<\/p>\n\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong>Exercise in the first trimester<\/strong><\/h2>\n\n\n\n<p class=\" eplus-wrapper\">The early weeks of pregnancy are considered particularly sensitive, as the risk of miscarriage is highest during this time. Intense workouts, especially those involving strong abdominal tension or pressure, should be avoided. Instead, gentle exercises that activate the oblique and transverse abdominal muscles are recommended.<\/p>\n\n\n\n<p class=\" eplus-wrapper\">Suitable activities for the first trimester include:<\/p>\n\n\n<ul class=\" wp-block-list eplus-wrapper eplus-styles-uid-d54c85\">\n<li class=\" eplus-wrapper\">Walks<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Gentle walking workouts<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Yoga<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Pilates<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Swimming<\/li>\n<\/ul>\n\n\n<p class=\" eplus-wrapper\">These activities can, of course, be continued in later pregnancy stages, as they are relaxing and help relieve discomfort.<\/p>\n\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong><strong>Exercise <\/strong>in the second trimester<\/strong><\/h2>\n\n\n\n<p class=\" eplus-wrapper\">During the second trimester, physical changes slow down, and the expectant mother usually feels more energetic. Breathing capacity improves, making exercise easier. The workout routine can now be slightly intensified, and new exercises\u2014such as those strengthening the pelvic floor\u2014can be introduced.<\/p>\n\n\n\n<p class=\" eplus-wrapper\">Recommended activities during this phase:<\/p>\n\n\n<ul class=\" wp-block-list eplus-wrapper eplus-styles-uid-e50c64\">\n<li class=\" eplus-wrapper\"><strong>Stationary cycling<\/strong> \u2013 relieves the legs and stabilizes the pelvis and lumbar spine; also boosts cardiovascular and respiratory function.<\/li>\n\n\n\n<li class=\" eplus-wrapper\"><strong>Water aerobics<\/strong> \u2013 ideal for pregnant women who don\u2019t want to swim; relieves joints, strengthens muscles, and improves endurance.<\/li>\n<\/ul>\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong>Exercise in the third trimester<\/strong><\/h2>\n\n\n\n<p class=\" eplus-wrapper\">Should you stop exercising towards the end of pregnancy? Not at all\u2014physical activity continues to be beneficial, although the intensity should be reduced. The focus should now be on breathing exercises that help during labor, relieve muscle tension, and promote circulation.<\/p>\n\n\n\n<p class=\" eplus-wrapper\">The goal is to physically prepare for childbirth and alleviate typical symptoms such as water retention or back pain. Gentle, relaxing movements are especially helpful.<\/p>\n\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong>Benefits of regular exercise during pregnancy<\/strong><\/h2>\n\n\n\n<p class=\" eplus-wrapper\">Regular activity improves well-being and reduces the risk of gestational diabetes and other complications. Exercise increases endurance, joint flexibility, and helps maintain physical fitness.<\/p>\n\n\n\n<p class=\" eplus-wrapper\">In addition, exercise prepares the body for childbirth and the postpartum period\u2014for example, when carrying the baby or car seat.<\/p>\n\n\n\n<p class=\" eplus-wrapper\">Other benefits:<\/p>\n\n\n<ul class=\" wp-block-list eplus-wrapper eplus-styles-uid-487b90\">\n<li class=\" eplus-wrapper\">Reduction of back pain, varicose veins, swelling, and constipation<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Faster postpartum recovery<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Less weight gain<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Prevention of long-term conditions such as diabetes, hypertension, or orthopedic issues<\/li>\n<\/ul>\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong>Even the baby benefits from the mother\u2019s active lifestyle:<\/strong><\/h2>\n\n\n<ul class=\" wp-block-list eplus-wrapper eplus-styles-uid-26c52a\">\n<li class=\" eplus-wrapper\">Higher Apgar scores<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Lower risk of complications during delivery<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Improved oxygen supply due to better uterine and placental blood flow<\/li>\n<\/ul>\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong>Sports to avoid during pregnancy<\/strong><\/h2>\n\n\n\n<p class=\" eplus-wrapper\">Sports with a high risk of injury or falls are off-limits, including:<\/p>\n\n\n<ul class=\" wp-block-list eplus-wrapper eplus-styles-uid-c4b527\">\n<li class=\" eplus-wrapper\">Skiing or snowboarding<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Martial arts<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Weightlifting<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Team sports<\/li>\n<\/ul>\n\n\n<p class=\" eplus-wrapper\">High-intensity workouts that significantly elevate the heart rate (over 140 beats per minute) should also be avoided. Exercises involving strong impact, abdominal pressure, or intense twisting movements are not suitable\u2014such as jump rope, deep squats, torso twists, or crunches.<\/p>\n\n\n\n<p class=\" eplus-wrapper\">Also important:<\/p>\n\n\n<ul class=\" wp-block-list eplus-wrapper eplus-styles-uid-3a52c0\">\n<li class=\" eplus-wrapper\">Stay hydrated<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Eat a balanced diet<\/li>\n\n\n\n<li class=\" eplus-wrapper\">Avoid overheating<\/li>\n<\/ul>\n\n\n<p class=\" eplus-wrapper\">Before starting any exercise program, it is advisable to consult a doctor.<\/p>\n\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong>How often should you exercise during pregnancy?<\/strong><\/h2>\n\n\n\n<p class=\" eplus-wrapper\">Consistency is key. According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should exercise three or more times per week for about 45 minutes each session:<\/p>\n\n\n<ul class=\" wp-block-list eplus-wrapper eplus-styles-uid-eff848\">\n<li class=\" eplus-wrapper\">15 minutes warm-up<\/li>\n\n\n\n<li class=\" eplus-wrapper\">15 minutes main workout<\/li>\n\n\n\n<li class=\" eplus-wrapper\">15 minutes cool-down<\/li>\n<\/ul>\n\n\n<p class=\" eplus-wrapper\">Women who are untrained should begin with 3 sessions of 15 minutes per week and gradually increase the duration.<\/p>\n\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong>Running during pregnancy \u2013 A risk?<\/strong><\/h2>\n\n\n\n<p class=\" eplus-wrapper\">This topic is controversial and depends on several factors. Running is not recommended during the first trimester\u2014mainly due to nausea and hormonal changes. In the second trimester, which is considered the most stable phase, moderate jogging may be possible\u2014provided the woman was already a runner before pregnancy and there are no medical concerns.<\/p>\n\n\n\n<h2 class=\" wp-block-heading eplus-wrapper\"><strong>FAQ:<\/strong><\/h2>\n\n\n\n<p class=\" eplus-wrapper\"><strong>Which exercises are suitable during pregnancy?<\/strong><br>Gentle exercises that don\u2019t significantly raise blood pressure or strain the abdomen. Avoid jumping, skipping, torso twists, crunches, or squats.<\/p>\n\n\n\n<p class=\" eplus-wrapper\"><strong>What are the benefits of exercising during pregnancy?<\/strong><br>Joint relief, increased muscle strength, better mood, preparation for childbirth, and fewer discomforts such as back pain.<\/p>\n\n\n\n<p class=\" eplus-wrapper\"><strong>What should you pay attention to when exercising during pregnancy?<\/strong><br>Listen to your body\u2014pause immediately in case of dizziness, pain, or cramps, and adjust the workout plan as needed.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In recent years, awareness of a healthy lifestyle has become increasingly widespread. Women who are already active often wish to maintain their habits during pregnancy and after childbirth. But is exercising during pregnancy actually advisable? Absolutely! However, it is important to adapt physical activity to each stage of pregnancy and to one&#8217;s own physical condition. 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