Quelle: http://www.folio-familie.de/en/pregnancy/sport-relaxation/sport.html

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All you need during every phase

Phase 1
From planning a baby up to the end of the 12th week of pregnancy

Folio® forte
Vitamin B9 (800 µg of folic acid)
Vitamin B12
Vitamin D3
Iodine
Folio® forte iodine-free
Vitamin B9 (800 µg of folic acid)
Vitamin B12
Vitamin D3

Phase 2
From the 13th week of pregnancy and up to the end of the breastfeeding period

Folio®
Vitamin B9 (400 μg of folic acid)
Vitamin B12
Vitamin D3
Iodine
Folio® iodine-free
Vitamin B9 (400 μg of folic acid)
Vitamin B12
Vitamin D3

If required in pregnancy
For well-being during pregnancy

Nausema®
vitamin B6
Vitamin B1
Vitamin B12

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SteriPharm Pharmazeutische Produkte GmbH & Co. KG
Group of pregnant women doing sport

Sport even with your baby belly

Light sport and walks in the fresh air will help you to feel good ‒ both physically and mentally. At the same time, this will get your circulation going, thereby eliminating tiredness and fatigue and brightening your mood. Furthermore, you can relieve stress, prevent the formation of varicose veins, stabilize your cardiovascular system and train your muscles.

A bit of training is necessary, as it is now particularly important for you to strengthen your supporting and skeletal muscles in order to counter the back pain which many pregnant women suffer from.

Besides this, such training is also beneficial for your child. It has been proven that the rocking which takes place in the womb during sport promotes the development of your unborn baby. Babies of mothers who do sport are particularly energetic, have a stronger heart and a more stable immune system.

Which types of sport are allowed?

All endurance sports are suitable such as light jogging (as long as your belly is not yet too round), Nordic walking and swimming as well as gymnastics, in particular Pilates and yoga.

Nordic Walking

Nordic walking is ideal during pregnancy. It is best to do this in the open air, where you can breathe deeply, fill your lungs with oxygen and increase your vitamin D production.
Nordic walking trains all your muscles without putting too much of a strain on your cardiovascular system.

Swimming

Swimming is particularly pleasant when your belly has become rounder and heavier. Due to the weightlessness in water, you can move easily and lightly. If you would like to do even more for your body, you could take an aqua-fitness course. Just wait and see ‒ it is harder than it looks.

Gymnastics

Every type of gymnastics is beneficial, insofar as it is tailored to pregnant women and later to postpartum recovery. This sport strengthens those muscles which are under particular strain as well as the tendons and ligaments.

Pilates

With Pilates gymnastics, you can train your deeper muscle layers in a calm and relaxing way while consciously using your breathing to assist in this.
Why don’t you take a quick look now at a couple of special Pilates exercises which we have put together for you?

With our Pregnancy Pilates and our Postnatal Pilates videos (in German), you can even try them out straight away! Quickly change into some comfortable clothes, as you will certainly want to begin with the exercises at once!

Which types of sport should you avoid?

It is essential to avoid sports which have a high risk of falling or injury. These include all team, contact or fighting sports, apparatus gymnastics, skiing, horse riding and diving.