Exercising can be extremely hard on the body, which is why many pregnant women refrain from doing it, believing that it could harm their baby. If you have been unsure about whether you can exercise while pregnant, you are certainly not alone - and for many, the easy solution in that case will be to just lie on the couch watching a good movie instead.
However, there is actually no reason to refrain from exercise just because you are pregnant. This applies whether you exercised before you became pregnant or if it is an idea you have had afterwards - it is never too late to adopt new and healthy habits, even if you are carrying a baby inside you.
This is what Hanna Hegaard, who has a Ph.D. in pregnancy and exercise from Lund University, says: “Even if you have not exercised before, you can absolutely start exercising while you are pregnant - as long as you are healthy and have a normal pregnancy.”
Exercise works wonders for pregnant women
Exercising can work wonders for you and your new family member. This is because both your physical and mental well-being improve when you move your body during pregnancy, while also preventing premature birth, gestational hypertension, and gestational diabetes.
Additionally, physically active women experience fewer birth complications and faster, easier deliveries than women who have not exercised during their pregnancy.
Therefore, there is a good basis for the health authorities to recommend that women who are both healthy and have a normal pregnancy engage in half an hour of moderate exercise to enhance their and the baby's well-being - this also applies to women who did not exercise before they became pregnant.
The health authorities recommend at least 30 minutes of moderate exercise per day
In fact, everyone benefits from engaging in at least 30 minutes of moderate exercise per day, or at least a few times a week. But what does moderate exercise mean?
Moderate exercise is a term that ensures you do not overexert yourself. It means that you should feel slightly out of breath during your workout, but still be able to form and pronounce full sentences while exercising. Therefore, it can also be considered low-intensity training such as a walk or a swim.
There are no rules on how you incorporate the 30 minutes into your routine; whether it works best for you to take them all at once, split them into 15 minutes twice a day, or maybe 10 minutes three times a day, it makes no difference as long as you are active for at least 30 minutes.
That is not to say that you cannot be active for more than 30 minutes if your body does not feel overexerted. An hour of walking a day does no harm, as long as you always listen to your body and its signals, explains Hanne Hegaard.
It’s never too late to start exercising
There can be various reasons why you may not feel like exercising at the moment. Many pregnant women experience both nausea and fatigue in the early stages of their pregnancy, which can put a stop to the desire to exercise, but this should not prevent them from exercising later in their pregnancy.
In reality, it should not prevent them from exercising at the start, as a brisk walk, for example, can help alleviate nausea - this is of course only if you can manage to get going.
Many pregnant women have actually acquired pedometers for their pregnancy: ”Many women are motivated by putting on a pedometer and keeping track of how many steps they take each day. Start slowly, and increase the number of steps you take each day. Ideally corresponding to at least half an hour of walking a day,” recommends Hanne Hegaard.
If you prefer cycling, this is also an option, as long as you have a bike with an upright handlebar, so there is room for the belly.
Special exercise forms for pregnant women
If you are not into walking or cycling in the woods, you can also explore whether there are any special programs or exercise classes specifically designed for pregnant women. This can be various things, such as pregnancy yoga or pregnancy gymnastics. This way, you can also meet other pregnant women whom you might get to know better.
According to Hanne Hegaard, it is the perfect way to have a professionally skilled instructor who knows what is harmful and not harmful for you.
Lastly, swimming is also ideal for pregnant women, as it is a form of exercise that puts minimal strain on the body while being both healthy and pleasant to engage in.
Swimming as a form of exercise for pregnant women
”All research shows that swimming is good. Swimming provides good exercise, as you can get your heart rate up and feel good at the same time,” states Hanne Hegaard.
Additionally, swimming is particularly good for pregnant women, as pain related to the back and lower back will be reduced in all ways, and precisely because the form of exercise is so gentle on the body, you can continue for longer than half an hour without any problems, as long as your body is also up for it and does not protest.
Moreover, many Danish swimming pools offer water aerobics for pregnant women, which you can also consider.
Can pregnant women exercise with high intensity?
High-intensity exercise is harder on the body, as the cardiovascular system is pushed to the maximum. This includes various sports forms such as spinning, aerobics, running, and strength training. Therefore, the health authorities only recommend this form of exercise for women who have engaged in similar sports before becoming pregnant.
Just like when you engage in low-intensity sports, you should also (and especially!) listen to your body when you engage in high-intensity exercise. If you experience pain or anything feels wrong, stop immediately.
Fact box:
The 4 best types of exercise for pregnant women
- Pregnancy classes:
- Walking: Taking a walk is a mild form of exercise that is healthy for everyone - including pregnant women.
- Swimming: Is mildly taxing due to your buoyancy in the water while also supporting the lower back and spine.
- Cycling: The fresh air can help with nausea, and the activity is mildly taxing on the knees while strengthening the hips.
Forms of exercise to avoid
- Contact sports and team sports: In these types of sports, you risk colliding with others.
- Skiing and horseback riding: Falls can harm the baby.
- Long-distance running: Too hard on the body when you are pregnant.
Source: Health Authorities, midwife and PhD in pregnancy and exercise Hanne Hegaard.
