During the first two weeks of pregnancy, you are not really pregnant yet. The first day of menstruation is regarded as the first day of pregnancy, which can be a little confusing.
Pregnancy weeks are usually given as week number + days in the next week, for example 5 + 2. Pregnancy week 0 + 0 is then two weeks before you become pregnant. It is not until the end of week 2, i.e. 2 + 6, or at the beginning of week 3, 3 + 0 or a few days thereafter, that the egg becomes fertilized by the sperm and a pregnancy begins.
The greatest chance of getting pregnant is usually between the 10th and 14th day after the first day of the last period (if you have regular menstrual cycles of about 28 days).
The egg can survive up to 24 hours after ovulation. Sperm live at least 48 hours after intercourse. Fertilization can thus occur quite soon after a sexual intercourse – or a few days afterwards.
Pregnancy training – tips on exercises
We know that as a pregnant woman in an uncomplicated pregnancy, you feel good about being physically active and exercising. But it can be difficult to know what and how to exercise. An important rule is to always rely on oneself and one’s own conditions.
Something to keep in mind is that very first hormone happens during the first trimester for pregnancy to continue. Then it is common to experience extra fatigue, dizziness, nausea and low blood pressure due to the changes that occur. Maybe the first time focus should be on resting and landing in the new pregnancy. It usually feels better when the body begins to adapt.
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If you have not trained before. Then pregnancy is a good time to start, maybe get off a bus station earlier and take a walk, take the bike a bit to work, buy a rubber band and do some exercises at home. And bear in mind that an exercise is better than none!
How should you train and at what level?
In the case of physical activity during pregnancy, the same recommendations apply to everyone else. 150 minutes a week, divided into three to four times. If possible, even 30 minutes a day is preferable. The activities recommended are, for example, walking, cycling and swimming. The level should be at a low-intensity to medium-intensive level, ie “Walk n ‘talk” which means that you can hold a call during the activity, but still with a slightly increased pulse. Strength training and pelvic floor activation are in addition.
When it comes to strength training during pregnancy, the recommendations are one to two times a week with pregnancy-adapted exercises. If you are a person who is used to exercising then you can advantageously train more times a week. Focus on strengthening the back of the body such as the seat, back and legs. In strength training, one should not focus on becoming stronger or achieving the best of the person, but instead train to maintain and maintain the strength one already has. It is important to feel properly during and after training. In case of pain, urine leakage or other discomfort, stop the exercise and alternatively remove the exercises that do not feel good. It is natural to scale off and modify the training the closer the birth comes.
Exercises for breathing, mobility of the chest, legs, seat and back
These exercises work throughout the pregnancy and can be posted according to the sections below. Repeat the strength exercises 10–15 repetitions 1–3 turns. You can do all the exercises one after the other or alternatively choose someone who feels good for the moment. Remember to make all the movements calm and controlled, together with the body, breathing and have the idea “that you lift baby into the spine” before each exercise.
- Warming up, walk in place for a few minutes and roll behind your shoulders or cross trainer / bike 5 minutes
- Seated breathing and stomach activation on ball
- Chest standing mobility
- Squat with ball in the lumbar (can be done with chair behind also, lightly rub with the seat against the chair and stand up)
- Hip lift (with or without rubber band)
- Sitting or standing rowing
- Lateral mobility exercise such as downwind. Pillow or rolled towel between the knees. Lower arm on floor and others on top. Move behind the upper arm towards the floor behind, following with a little with the upper body. Breathe in front and out into the back movement. Feel the movement and stop when it receives.
It is good to keep training for the pelvic floor during pregnancy to more easily find contact after birth. Have all three different tricks; speed, strength and endurance. The TÄT app has ready-made schedules to follow.
To think of:
Find a position that works; for example, backrest with slightly bent legs with a pillow under the knees for easier relaxation of the pelvic floor, lateral lying with slightly bent legs, forward leaning on the floor with the forehead on the hands and the seat up or sitting on, for example, a pilates ball. Feel that activation starts from the back of the anus all the way to the urethra and then take a lift as well. Avoid “squeezing the coffin beam” during toa visits as it can stress the urethra more than strengthen the pelvic floor. Find a visualization of activation of the pelvic floor that works, for example “lift up” “zipper” “hold in a fish” and more. Dear child has many names. Remember not to strain the buttocks and be as relaxed as possible throughout the body even in the jaw. Keep a calm breath and relax completely between the ticks.
Relaxation and breathing
It is just as important to relax and breathe as it is to be physically active, strength training and doing your pelvic floor training. Being able to relax and have a conscious breath is also something that can be of great help during childbirth and in life as a new parent. How to find your relaxation is individual but it is nice to give yourself moments to just be and turn focus inward. Focusing on their breath is seen by many as a tool for getting down in turns.
Breathing Exercise Tips
Sit comfortably on the side with one or more pillows between your legs. Put on some soothing music and feel free to dim the lighting. Close your eyes and take a few deep breaths. Enter through the nose and suck out through the mouth. Relax throughout the body. In the seat, abdomen, pelvic floor, jaw, tongue and between the eyes.
Take a few breaths and feel how you let the breath fill in the sides of your body, how the ribs extend to the sides and back of the back.
Then move your hands down to your stomach, take a few deep breaths all the way down to the baby’s stomach.
Rest for a while and then gently wake the body with small movements.
All advice and tips apply in case of an uncomplicated pregnancy, in case of uncertainty you should always contact your midwife or responsible doctor.