ARTICLE > PREGNANCY TRAINING
Pregnancy exercise – how it works
Exercising while pregnant has many positive health benefits for both mom and baby - yet many people are met with conflicting advice and unnecessary concerns. Here's what the research actually says about exercise during pregnancy, what you should avoid and how to find the right level.
⚡️ Article in brief
- Pregnancy training provides health benefits for the pregnant woman - and the baby!
- WHO exercise recommendations for pregnant women are the same as for non-pregnant women
- The Pregnancy Program - 6 weeks of training for pregnant women, created by Mammatränings' physiotherapists
Why Exercise When You Are Pregnant?
As well as building strength to help us cope with the stresses of being a new mother, there are a number of positive benefits already during pregnancy. Research shows that exercising while pregnant can bring several benefits, including:
Reduced anxiety and fatigue
Increased self-esteem and quality of life
Fewer complications during pregnancy
Positive impact on blood sugar and heart rate
Pain relief and improved sleep
Regular physical activity can also reduce the risk of instrumental deliveries (e.g. vacuum extractor) by up to 24%.
However, there is no association between exercise during pregnancy and, for example, preterm labor, whether there is a cesarean delivery, vaginal tears, persistent diastasis recti, or the length of labor. Important to know!
How Much Should You Exercise When You Are Pregnant?
If the pregnancy is free of complications, the same recommendations apply as before you got that positive pregnancy test:
At least 150-300 minutes/week at moderate intensity
Or 75 minutes/week at higher intensity
+ strength training 2 days a week
The heart rate goals can be combined in different ways, and all movement counts. You don't need to measure exactly - the important thing is that movement becomes part of your week.
💖 The Pregnancy Program
6 week exercise program to follow during pregnancy. All created by physiotherapists so that you are in safe hands - and don't have to think for yourself!
How Hard Can I Train During Pregnancy?
We know that exercise at a moderate level is safe for pregnancy. A simple guideline: you should be able to talk during the session, even if you get a little out of breath. This is the level we know is safe for the fetus and good for your body.
Any Training to Avoid?
There are only a few things you should avoid during pregnancy:
Training at over 2500 meters altitude
Diving with oxygen tanks
Sports with a risk of impact to the stomach (e.g. martial arts)
Is High-intensity Exercise Dangerous?
Too little is known about high-intensity exercise during pregnancy to give clear advice, but in general, exercise below 90% of maximum heart rate is considered best. It is also generally difficult for a pregnant woman to push herself to such a high level of intensity.
A temporary reduction in blood flow to the fetus has been observed during high-intensity exercise, but no adverse effects are known. In contrast, interval training seems to have less of an impact, as blood flow is restored during breaks.
Article written by
Carolina Jozic
Physiotherapist
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Exercise during pregnancy – how exercise works during pregnancy
Pregnancy exercise has many positive health benefits for both mother and baby.
