There may be many who now believe that exercising during pregnancy leads to a previous birth and which can also cause negative effects on the birth, but according to Norwegian guidelines as explained inarticle by NHI - then it has to maintain or begin physical activity without adverse effects on birth , and that it seems to halve the risk of a premature birth .
- Training in the first trimester
- Training in the second trimester
- Training in the third trimester
- Prevent urine leakage
- Prevent back pain
Physical activity is good for both you and your baby
When we say physical activity and exercise, however, we do not think of hard physical work that can be experienced as monotonous, prolonged and static movements. This often leads to negative consequences even for those who are not in a vulnerable process such as pregnancy. Physical activity and training are meant to be varied and not long-lasting, and it is the person who performs these activities who has control over the entire process and can take breaks whenever one wishes.
To get a little more motivation To get started, why not invest in some comfortable tights that fit well during pregnancy.
If you are approaching the time of birth, then you can take a look our article which deals with the time after birth.
That's how active you should be
Under pregnancy it is recommended to perform physical activity for at least 30 minutes every day, but it is not the case that you have to start a special program or the like. The most important thing is that you get to move regularly and with enough pressure so that you get your heart rate up, and do not sit for too long at a time.
Those who have been active before becoming pregnant can enjoy the good news that they can continue as they did before with some reservations of course. And those who flirt with the idea of exercise during pregnancy , should gradually increase the activity level.
- If you have previously been very active and are used to heavier lifts, limit yourself to more moderate exercises and lighter weights.
- Anything that can lead to a sharp increase of abdominal pressure should be avoided
- Avoid running and jumping during pregnancy, and try cycling , dancing or swimming . These are exercises that will train the pelvic floor and be preventive against, for example, urine leakage.
- Also avoid activities where you may be in danger of falling or may receive hard blows to the abdomen; and also Avoid diving as pressure change can have a negative impact on the fetus.
- When it is too hot or when the humidity is high; Do not train too hard and stick to more moderate exercises.
If you are in a risk group for a premature birth, or have previously had several miscarriages, you should, however, consult your doctor or midwife for more tailored advice.
Training in the first trimester
Focus areas: Strength, condition and rest
This corresponds to the first 12 weeks of pregnancy, and the form varies from person to person. Some people have side effects such as extra nausea and fatigue in the first period, so you may want to take this into account. You can exercise much like before you got pregnant, but only exercise if it gives you profit. It is important to get enough rest.
Start withpelvic floor training already in the first trimester. Some people may struggle with low blood pressure so make sure you drink enough water and get up calmly. Small and frequent meals are wise to reduce nausea.
Training in the second trimester
Focus areas: Fitness, strength of back and buttocks, stretching, rest and pelvic floor
In the second trimester, it is important to prioritize exercise that makes you happy, but preferably focus on the back, seat and pelvic floor. You may want to train your arms a little too as you have a lot of bearing waiting. Avoid exercises that cause pain and discomfort such as one-leg exercises for this can aggravate pelvic pain if there is something you are struggling with.
Be careful not to do exercises where the abdomen "bulges out like a triangle", it indicates that the exercises you are doing are too heavy and you activate incorrectly. Pay attention to anyurine leakage, and do daily training of the pelvic floor.
Training in the third trimester
Focus areas: Daily movement, short and calm strength sessions, birth preparation exercises and rest.
In this trimester, the most important characteristic of training is to give you a profit! Focus on movement that is good for body and mind, and protect the pelvic floor by avoiding excessive activation. Here, "a little is better than nothing" is an important mantra to get through everyday training. Not over-priests. Be good to yourself and get enough rest. After all, you have the training session of all time waiting.
As we mentioned earlier, you should try to be active for at least 30 minutes every day. Versatile activity with strength and conditioning training goes a long way, and it is not the case that you have to sweat and be completely breathless after each session to achieve a positive effect.
It is sufficient when you notice that you get hot and that you breathe a little heavier than usual, but at the same time have the opportunity to communicate while you are doing. If you want to take in a little more, just be aware of the various signs your body may give in the form of pain or discomfort - as soon as you notice it, stop.
For those who do not want to do lifting or the like; can happily look for opportunities for exercise through daily chores. For example, take the stairs, walk or take the bike where you are going unless it is too far. The most important thing is that you do not sit for too long at a time and if you notice it, take short breaks where you move around or do some exercises.
An exercise program during pregnancy can look like this
Remember that it is individual how much you can handle and you must not feel pressured to perform a certain amount or follow the program to the letter, listen to your body and take the rest you need! It is also important to consider which exercises are suitable for you in the trimester you are in.
Stand with legs together and put your arms to the side. Lift one leg and fall forward. When the leg hits the floor, slow down the movement until the body is in a deep position. Kick off and return to starting position.
10 repetitions and 2 sets.
- Lying pelvic lift
Lie on your back with your knees bent and your feet on the floor. Then cross your arms over your chest. Squeeze the buttocks muscles and lift the pelvis and lower back from the ground. Hold this position for about 5 seconds before returning to the starting position and resting accordingly.
10 repetitions and 2 sets.
- Push up on the knees
Stand on your knees with a fixed body. Keep more than shoulder-width apart between your hands. Then lower your body to the floor and push yourself back again, without breaking your hips.
10 repetitions and 2 sets.
Stand with your feet shoulder-width apart. Bend down to about 90 degrees at the knees and push yourself up again. Remember to keep your back straight and your eyes forward. In the third trimester, the exercise can be done with your back against the wall, if it feels relieving and comfortable for you.
15 repetitions and 2 sets.
Also check out:Exercise after birth
Prevent urine leakage
Pelvic floor is composed of the muscles that support the organs in the abdomen and which prevent the possibility that we urinate or when we want to control the air that we sometimes store in our rectum.
It may be more difficult for some to * find * the right muscles to control it. An easy way to find out is to do a little exercise the next time you sit on the toilet - try to stop the jet when you urinate. Once you have managed to discover which muscles need to be trained, we move on to do another exercise that is also often called cones .
Contraction of the pelvic floor
Stand with your legs apart and hold one hand under the vagina and urethra. When you manage to do it right, you should feel the skin lift up and away from your hand when you tighten the muscles and the skin will fall down again when you let go. An important thing to mention is that you should release between each contraction, and not push or push down.
It can also be useful to have a little visit to one physical therapist for research, advice and guidance on this, so that you can consciously learn the right technique.
Prevent back pain during pregnancy
Yoga for pregnant women can be a better treatment activity than exercise. Many pregnant women can struggle with back pain during pregnancy, and it can be difficult to know how to deal with it. Yoga has proven to be very effective for back pain whether you are pregnant or not. Yoga helps to improve posture in a calmer and more gentle way than strength training, and can thus be the reason why it is so effective when it comes to fighting back pain.
Also read:Injury prevention training
We have our owntraining tights which is perfect to use during pregnancy. The tights are in rib knit material, have a high waist and are designed with your comfort in mind throughout the training session. Therefore go gravidtightsen over the abdomen and does not slip down during the training session.