Physical activity for pregnant women
- Be physically active for at least 30 minutes per day. The activity should be of moderate intensity and should extend beyond the usual short-term daily activities. If the 30 minutes is divided, each activity should last at least 10 minutes.
- Physical activity in addition to the recommendations will have further health benefits.
The recommendations apply to healthy pregnant women with uncomplicated pregnancy. Pregnant women with a complicated disease history should consult their physician or midwife.
What is moderate-intensity exercise
What is usual short-term activity?
Physical exercise during pregnancy is beneficial for both mother and child, and there are only a few important precautions. Several studies have shown that women who are physically active before they become pregnant can certainly continue being active while pregnant, as long as they feel comfortable. Pregnant women who have not previously been physically active can benefit from being physically active and taking exercise while pregnant.
Physical activity covers all forms of movement which boosts energy conversion. Examples include moving at work and around your home, active transport (e.g. cycling and walking) or athletics and sport in your leisure time etc.
Physical activity which is not recommended when pregnant
Contact sports and team sports which involve a risk of collision with fellow players and/or opponents are not recommended for pregnant women as there is considerable risk of unexpected jolts. Likewise, skiing and riding should be avoided as falls can lead to serious injury. Suitable forms of physical exercise include walking and hiking, swimming, running, muscle-strengthening exercises (in a seated position and not heavy weight training), cycling, spinning, aerobics etc.
Pregnant women are advised not to engage in high-intensity physical activity where their blood circulation is pushed to the limit if they have not engaged in high-intensity exercise prior to becoming pregnant. Pregnant women who are used to high-intensity exercise are advised not to do long-distance running and other fatiguing activities, and to refrain from intensifying their training while pregnant. Moreover, pregnant women are advised to listen carefully to their body if they engage in high-intensity physical exercise. Respect pain.
What is high-intensity exercise