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Training during pregnancy? We help you get started!

Many may think that exercising during pregnancy leads to preterm birth and can have negative effects on labor, but according to Norwegian guidelines, as explained in the article from the Midwifery Association, maintaining or starting physical activity has no negative effects on labor and can halve the risk of preterm birth.

Contents:

Physical activity is good for both you and the baby

When we talk about physical activity and exercise, we do not mean hard physical work with repetitive, prolonged, and static movements. This often leads to negative consequences, even for those who are not in a vulnerable process like pregnancy. Physical activity and exercise should be varied and not prolonged, and the person performing these activities has control over the entire process and can take breaks when desired.

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If you're approaching the time of delivery, take a look at our article on postpartum exercise.

How active should you be

During pregnancy, it is recommended to engage in physical activity for at least 30 minutes every day. The most important thing is that you move regularly and get your heart rate up, without sitting for too long at a time.

Those who have been active before pregnancy can continue as before with some precautions. Those who want to exercise during pregnancy should gradually increase their activity level.

  • If you have previously been very active and are used to heavy lifting, limit yourself to more moderate exercises and lighter weights.
  • Avoid anything that may cause a significant increase in abdominal pressure.
  • Avoid running and jumping during pregnancy, and try cycling, dancing, or swimming. These exercises train the pelvic floor and prevent urinary leakage.
  • Avoid activities where you might risk falling or getting hard knocks to the abdomen, as well as diving due to pressure changes, which can negatively affect the fetus.
  • Avoid exercising in extreme heat or high humidity and stick to moderate exercises.

If you are in a risk group for preterm birth or have previously had multiple miscarriages, you should consult your doctor or midwife for more tailored advice.

Exercise in the first trimester

Focus areas: Strength, cardio, and rest

This covers the first 12 weeks of pregnancy, and the experience varies from person to person. Some may experience side effects such as nausea and fatigue during this period, so it may be wise to take this into account. You can train somewhat as you did before pregnancy, but only if it gives you energy. It is important to get enough rest.

Start with pelvic floor training as early as the first trimester. Some may experience low blood pressure, so be sure to drink enough water and rise slowly. Small and frequent meals can help reduce nausea.

Exercise in the second trimester

Focus areas: Cardio, strengthening back and glutes, stretching, resting, and pelvic floor

In the second trimester, it is important to prioritize exercises that make you happy, but preferably focus on the back, glutes, and pelvic floor. It may also be a good idea to strengthen your arms, as you will have a lot of carrying ahead. Avoid exercises that cause pain and discomfort, such as single-leg exercises, as they can exacerbate pelvic joint pain if that is something you experience.

Be careful with exercises where the abdomen "bulges out like a triangle." This indicates that the exercises are too heavy, and you are activating the muscles incorrectly. Be mindful of any urinary leakage, and perform daily pelvic floor training.

Exercise in the third trimester

Focus areas: Daily movement, short and gentle strength training exercises, birth preparation exercises, and rest.

In this trimester, the most important function of exercise is to give you energy! Focus on movements that are good for your body and mind, and spare the pelvic floor by avoiding excessive activation. Here, "a little is better than nothing" is an important mantra to get through the daily exercise routine. Don't overdo it. Be kind to yourself and get enough rest. After all, you have the time for the workout ahead of you.

Varied activity

As mentioned earlier, you should try to be active for at least 30 minutes every day. Varied activity with strength and cardio training is beneficial, and it is not necessary to sweat and push hard.

See our collection for pregnant women here

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