Exercise during pregnancy – recommendations for a healthy and active pregnancy

How Much Exercise is Recommended During Pregnancy?

Health experts recommend that pregnant women engage in at least 150 minutes of moderate physical activity per week, which equates to 30 minutes per day. This can include low-impact activities such as walking, swimming, or cycling, which help to gently elevate your heart rate. In addition, strength training 2–3 times per week and pelvic floor exercises are highly beneficial.

It is important to remember that exercise routines should be tailored to your individual fitness level, pre-pregnancy exercise habits, and any existing pain or discomfort. The goal of pregnancy exercise is not to build muscle mass or achieve personal bests but rather to maintain mobility, strength, and overall well-being.

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Best Exercises for Pregnancy – What to Focus On?

When exercising during pregnancy, prioritise movements that strengthen the back of your body. Due to postural changes, many pregnant women experience lower back discomfort, so exercises targeting the back, glutes, and core can provide relief.

To ensure safe exertion, follow the “talk test” method: you should be able to hold a conversation while exercising, though your heart rate should be slightly elevated. If you experience pelvic pressure, leakage, or pain, these could be signs that the workout is too intense, and adjustments may be needed.

Starting Exercise During Pregnancy – No Experience Needed!

If you have not exercised regularly before pregnancy, you can still start with simple and gentle activities. Exercise does not need to be complicated or require expensive equipment. Begin with a short daily walk, invest in a resistance band for simple home exercises, or follow online prenatal workout classes tailored for expecting mothers.

Remember, any movement is better than none at all. Staying active can help reduce pregnancy discomforts, improve mood, and prepare your body for childbirth.