Exercise during pregnancy – exercise is sensible and safe
Physical inactivity and excessive weight gain during pregnancy are considered risk factors for gestational diabetes, excessive postpartum weight gain and other pregnancy-related complications.
Women who were already active before pregnancy should generally maintain this lifestyle. For previously less active women, pregnancy offers the opportunity to develop a healthier and more active lifestyle.
Movement recommendation
The usual recommendation for women during and after pregnancy is at least 150 minutes of physical activity per week with moderate intensity. If you were already exercising at a higher level before pregnancy, you can continue to exercise at an appropriate level – in consultation with medical professionals.
Safety of exercise during pregnancy
Regular physical activity is considered safe for uncomplicated pregnancies. There is no evidence that exercise increases the risk of miscarriage or premature birth, insufficient fetal growth or injury. If there are complications, an individually adapted exercise strategy should be developed in consultation with specialist staff.
Take physical changes into account
Numerous anatomical and physiological changes occur during pregnancy. These include, among others:
- progressive weight gain
- a shift in the body’s center of gravity
- increasing lumbar lordosis
These factors lead to increased strain on the spine – more than 60% of pregnant women report back pain.
The cardiovascular system also adapts: Blood volume, heart rate, stroke volume and cardiac output increase, while vascular resistance decreases. These adjustments are necessary to ensure that mother and child are adequately supplied.
Effects on the unborn child
Studies show that the fetal heart rate can increase by 10-30 beats per minute during and after physical exercise. This increase is classified as harmless. Even individual intensive training sessions were well tolerated – regardless of the mother’s level of training.
Influence on birth weight
Overall, the training status has only a minor influence on birth weight. In the third trimester, very intensive exercise can lead to a slightly reduced birth weight – without any health risks for the child being derived from this.
Positive effects of exercise during pregnancy
Regular physical activity can reduce the risk of the following complaints or complications:
- Excessive weight gain
- Gestational diabetes
- Pregnancy hypertension
- Premature births
- Caesarean section deliveries
- Birth weight too low
- Back pain and physical complaints
- General loss of fitness
Warning signs for stopping training
If certain symptoms occur during exercise, training should be stopped immediately and medical advice sought:
Warning signs:
- vaginal bleeding
- Pain in the abdomen
- Regular, painful contractions
- Amniotic fluid leakage
- Shortness of breath even before starting exercise
- Dizziness or headaches
- Chest pain
- Muscle weakness with balance problems
- Pain or swelling in the calves
💚If you need help with your training during pregnancy or simply want to feel better and healthier in your body overall, please get in touch with us! Check out our offer or book a free online consultation.⠀
Sources:
World Health Organization. Global recommendations on physical activity for health. Geneva: WHO; 2010: http://www.who.int/dietphysicalactivity/publications/9789241599979/en.
Pregnancy and heart disease. ACOG Practice Bulletin No. 212. American College of Obstetricians and Gynecologists.Obstet Gynecol 2019;133:e320-56.
Mottola MF, Nagpal TF, Bgeginski R, Davenport MH, Poitra VJ. Is supine exercise associated with adverse maternal and fetal outcomes? A systematic review. Br J Sports Med 2019;53:82-9.
de Oliveria Melo AS, Silva JL, Tavares JS, Barros VO, Leite DF, Amorim MM. Effect of a physical exercise program during pregnancy on uteroplacental and fetal blood flow and fetal growth: a randomized controlled trial. Obstet Gynecol 2012;120:302-10
Santos IA, Stein R, Fuchs SC, Duncan BB, Ribeiro JP, Kroeff LR, et al. Aerobic exercise and submaximal functional capacity in overweight pregnant women: a randomized trial. Obstet Gynecol 2005;106:243-9.
Artal R. The role of exercise in reducing the risks of gestational diabetes mellitus in obese women. Best Pract Res Clin Obstet Gynaecol 2015;29:123-32
Magro-Malosso ER, Saccone G, Di Mascio D, Berghella V. Exercise during pregnancy and risk of preterm birth in overweight and obese women: a systematic review and meta-analysis of randomized controlled trials. Acta Obstet Gynecol Scand 2017;96:263-73.
Mota P, Pascoal AG, Carita AI, Bo K. The Immediate Effects on Inter-rectus Distance of Abdominal Crunch and Drawing-in Exercises During Pregnancy and the Postpartum Period. Sports Phys Ther 2015;45:781-8.
