Exercise Recommendations For Women During And After Pregnancy

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Exercise Recommendations For Women During And After Pregnancy
Exercise Recommendations For Women During And After Pregnancy
Video: Exercise Recommendations For Women During And After Pregnancy
Video: Exercises to Do During Pregnancy: Introduction to Safe Practices 2023, February
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Exercise recommendations for women during and after pregnancy

The recommendations apply to healthy women during an uncomplicated pregnancy, regardless of whether they were regularly active or inactive until pregnancy. In addition, recommendations for women after a spontaneous delivery are formulated.

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Recommendations for women during an uncomplicated pregnancy

Women who were not physically active on a regular basis until pregnancy should take every opportunity to get physically active. Above all, the change from "physically inactive" to "a little physically active" is an important first step.

Daily pelvic floor training and additional muscle-strengthening exercises without compressed breathing on 2 or more days a week are recommended for the development, maintenance and circulation of the muscles.

In order to promote and maintain health, at least 150 minutes (2½ hours) per week of endurance-oriented exercise with moderate intensity is recommended.

Women who are active before pregnancy and who exceed these recommendations can continue their usual exercise and sport activities as long as they feel comfortable doing it. If necessary, the type and technique can be adapted and the duration or intensity reduced.

Long periods of sitting should be avoided or repeatedly interrupted by movement.

Recommendations for healthy women after spontaneous delivery

Guided, targeted pelvic floor training should be started by all women shortly after the birth and continued for up to 6 months.

From 4 to 6 weeks after delivery, it is recommended to gradually increase the range of motion until the recommended exercise for adults is achieved again, namely:

Do muscle-strengthening exercises that take into account all major muscle groups 2 or more days a week.

Do at least 150 minutes (2½ hours) per week of moderate-intensity endurance-oriented exercise.

Long periods of sitting should be avoided or repeatedly interrupted by movement.

Additional Information:

  • The cornerstones of the exercise recommendations
  • Austrian exercise recommendations (FGÖ)

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