Exercise and sex in pregnancy and after childbirth

Is there a way to promote proper growth and development of your baby during pregnancy? Absolutely yes. An appropriate diet, plenty of exercise, and rest is the way to go. What kind of sports do experts recommend in pregnancy and which ones should be avoided? And can you have sex while pregnant and after childbirth?

Benefits of regular exercise and sex during pregnancy

Regular physical activity in pregnancy is associated with a number of benefits. It promotes the lymph circulation, which can prevent the unpleasant feeling of heavy legs that is very common in pregnancy.

Pregnant women also agree that physical activity and sex during pregnancy improves the quality of their sleep. You absolutely don’t need to worry about negative impact of sex on your pregnancy. On contrary, pregnant sex is not only safe, but very beneficial. In addition, sports and sex have been shown to reduce stress and release endorphins, contributing to the psychological well-being of expectant mothers.

Intimate moment between woman and man lying in a bed togther.

What sports activities are suitable in pregnancy?

There are a number of activities that are very beneficial for the healthy course of pregnancy. The National Health Service (NHS) advises pregnant women to engage in daily physical activity for as long as they can. However, it is important not to over-exercise and to give yourself plenty of rest after exercise.

Yoga

One of the best exercises for pregnant women is yoga. Why? Because it combines core muscle strengthening with proper breathing and relaxation of the mind. It can also relax parts of the body that are stressed during pregnancy, such as the back and pelvis, and prepare the body for childbirth.

Walking and running

Walking is a very natural form of exercise, and it is ideal to incorporate a walk in the fresh air into every day. According to the NHS, just 30 minutes of walking a day is enough. You don't have to avoid running in pregnancy either. However, if you're just starting out with running in pregnancy, start very gently.

Swimming

Swimming is a very versatile sport; it strengthens muscles and helps improve breathing. During pregnancy, many women find swimming one of the most enjoyable sports ever, as the water reduces pressure on the joints and back and relieves the pain.

Dark haired pregnant woman in blue bikini swimming in a pool.

Prenatal fitness

In recent years, a very popular form of exercise for pregnant women is prenatal fitness. This gentle fitness exercise is specifically designed for pregnant women, and it avoids any movements that put strain on the belly area.

What sports to avoid during pregnancy?

While some sports are beneficial in pregnancy, others should be avoided. These include all contact sports that could cause you to hit your abdomen, as well as sports with the risk of falling or injury.

From the second trimester, you should also avoid high-intensity sports that strongly stimulate the heart rate. Do not engage in exercises that make you feel uncomfortable or even cause you pain.

Don't underestimate the importance of good nutrition

In addition to regular sports, you should also focus on proper nutrition. This is important for the health of the mother and the proper development of the foetus. The diet should be rich in macronutrients and micronutrients.

It is important to remember that during pregnancy, the body's requirements for minerals and vitamins change, so it is often necessary to supply nutrients to the body through high-quality supplements. For example, Mabelle dietary supplements are tailored to pregnant women and contain all the necessary vitamins and minerals.

Pregnant woman sitting on her bad with food supplements in her hand and ready to consume them.

Exercise after childbirth

When to start exercising after childbirth? According to the American College of Obstetricians and Gynecologists, the time to return to exercise should depend on how the pregnancy and the birth itself went. If everything went smoothly, you can start exercising as soon as you feel up to it. Examples of appropriate activities that you can start right after childbirth include pelvic floor exercises, diaphragmatic breathing, or walking.

However, in case of a complicated delivery or caesarean section, do not rush and consult your doctor about the appropriate time to start sports activities.

When is it safe to start having sex after giving birth?

In general, doctors recommend waiting at least six weeks after giving birth to have sex again. Before having sex for the first time after delivery, you should have a medical examination during which the doctor will check your condition and advise you on your subsequent sexual activities. This applies to both vaginal and caesarean births.

However, it is important to remember that every body recovers at its own pace after childbirth, so you should always listen to your body and wait until you are physically and emotionally ready for intercourse.

Sources

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mabelle 3 · PREGNANCY

Provides your body with important substances that your body needs specifically from the second trimester (starting from … read more [+]

Provides your body with important substances that your body needs specifically from the second trimester (starting from 13. week) until the end  of your pregnancy. Supports your health  and a healthy development of your baby. 

Supplementation with folic acid is recommended to all women during pregnancy to reach a protective folate level in order to reduce risk factor of baby’s neural tube defects and supplementation with DHA supports your baby´s brain development.

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