For most pregnant women is physical activity good. Anyone with an uncomplicated pregnancy should be physically active during pregnancy, about 30 minutes a day are general recommendations. Both you and your child is good that you keep the body alive even during pregnancy. This may also facilitate the birth!
Physical activity can help prevent common pregnancy related ailments such as:
- Constipation
- Swollen legs
- Add Cramps
- Hemorrhoids
- Insomnia
- Fatigue
- Incontinence
- Pelvic Problems
The intensity of activities should be individualized according to the shape you were before you became pregnant, but you should train so that you can barely manage to keep a conversation going while you exercise. Do not work to maximum heart rate. It is recommended varied workout with combinations of cardio and strength, and often exercises in this. It is especially important to train the pelvic muscles. You should be aware of the following:
- Ligaments are looser during pregnancy, so strength training should be adapted slightly from the situation
- Avoid strenuous physical activity when it is very hot or humid, or when you have a fever
- After 12 week, you should avoid contact sports, football and baseball and sports with fall risk such as horseback riding and downhill skiing
- It is recommended not to engage in extreme sports when you're pregnant
You may want to get a customized training from an experienced training supervisor.
Activities without too much stress:
- Walking at a fast pace, often with poles
- Swimming. You can swim right up to birth, or until the water runs. Avoid the spa and thermal pools.
- Remember daily pinch exercises
Contraction Exercises
All women should train the pelvic floor muscles. This is especially important when you are pregnant and have just given birth. Proper pelvic floor exercises in pregnancy reduces incontinence after childbirth.
Here's how:
Tighten the pelvic floor, the muscles around the vagina, urethra and rectum. Make sure you know that during the life lift up slightly. It is important that you take in as hard as you can without using the thigh or buttock muscles. Try to hold for 6-8 seconds and repeat 8 to 12 times a day.
Health Directorate publishes brochure pregnant . There are several recommendations for physical activity and exercise during pregnancy.
Reference:
Health Directorate, patient handbook, Norwegian electronic medical handbook, Lommelegen.no, Matportalen, Norwegian electronic drug handbook, Apoteket.dk, Nettdoktor.no
