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Physical Activity During Pregnancy

Pregnancy Weight Gain Calculator
28 November 2023
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Engaging in physical activity during pregnancy has numerous advantages that can be beneficial for both your physical and mental health. These benefits include staying fit, aiding digestion, preventing constipation, balancing blood sugar levels, reducing the frequency of backaches, and alleviating stress commonly associated with pregnancy. Before you put on your sportswear and prepare drinks for exercise, keep in mind that keeping certain important rules will help you ensure the health of both you and your fetus.

It is advisable to engage in physical activity that involves large muscle groups (such as walking, swimming, and moderate aerobic activity) for at least 150 minutes throughout the week (for example, about half an hour a day, 5 days a week).

It is essential to tailor the type of activity to your medical condition, fitness level, and the condition of your pregnancy. If you were physically active before your pregnancy, you can continue with the same activity and intensity, taking into account your medical condition. However, you may have to reduce the intensity or duration of your activity. Discuss this with your medical team.

Additionally, it is also important to listen to your body during exercise and decrease intensity if discomfort occurs,
It is essential to avoid activities that pose a risk of injury or falling, such as contact sports, ball games, artistic gymnastics, horseback riding, and similar activities. Additionally, any form of diving, whether in the sea or pool, is unadvised.

Whether exercise is an integral part of your life or if the couch is your best friend, it is important to know that physical activity contributes to the health of both you and your fetus. Furthermore, being in motion enhances both your physical and mental well-being, reduces stress, aids digestion, and is designed to improve your sense of well-being.

Benefits of physical activity during pregnancy

  • It maintains your existing physical fitness
  • It aids digestion and prevents constipation
  • It contributes to blood sugar levels and reduces the risk of gestational diabetes mellitus
  • It reduces the frequency of backaches and their severity
  • It enhances the overall sensation of well-being, satisfaction, and self-image
  • It promotes a return to optimal function after childbirth
  • It helps reduce stress levels, anxiety, and depression commonly associated with pregnancy

We have compiled the most frequently used questions and answers:

It is advised to engage in physical activity that involves large muscle groups (such as walking, swimming, and moderate aerobic activity) for at least 150 minutes throughout the week (for example, about half an hour a day, 5 days a week).

Everyone can exercise. Physical activity during pregnancy is recommended, even if you were not physically active before your pregnancy. It is essential to tailor the type of activity to your medical condition, fitness level, and the condition of your pregnancy. You should also consult with your medical team to develop a workout plan.

If you were physically active before your pregnancy, you can continue with the same activity and intensity, taking into account your medical condition. However, you may have to reduce the intensity or duration of your activity. Discuss this with your medical team. Additionally, it is also important to listen to your body during exercise and decrease intensity if discomfort occurs.

  • Refrain from staying in a sauna, hot jacuzzi, or hot baths, particularly in the first trimester of pregnancy.
  • Avoid activities that pose a risk of injury or falling, such as contact sports, ball games, artistic gymnastics, horse riding, and similar activities
  • Avoid any form of diving, whether in the sea or pool.

Sexual intercourse is generally permissible throughout pregnancy, except in specific high-risk situations where you should adhere to medical advice:

  • If you are at risk for premature birth due to placental abruption or premature contractions.
  • If you have received medical guidance recommending abstinence during pregnancy.

If you experience one of the following symptoms, you must cease the activity immediately and seek medical consultation:

  • Vaginal bleeding.
  • Stomach aches.
  • Frequent contractions.
  • Amniotic fluid leakage.
  • Shortness of breath.
  • Dizziness.
  • Headache.
  • Chest pain.
  • Extreme muscle weakness.

For further personally tailored information, contact your HMO medical team for consultation.

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