Why practice sport during pregnancy?
Contrary to popular belief, the sport during pregnancy is recommended for the majority of pregnant women, unless medically contraindicated. Maintain a regular physical activity during pregnancy helps maintain overall health and well-being.
The benefits of sport during pregnancy
Practicing a suitable activity provides many benefits:
- Improved health of pregnant women and general well-being
- Back pain prevention, lower back pain and sciatica
- Improved blood circulation, reduction of heavy legs and edema
- Limits excessive weight gain during pregnancy
- Reduced fatigue and renewed energy
- Reduced stress and anxiety, mood improvement
- Improved sleep quality
- Prevention of gestational diabetes and high blood pressure
- Preparation for childbirth (endurance, breathing, flexibility, perineum)
- Postpartum recovery facilitated
- Strengthening self-confidence
👉 In summary, pregnant woman and sport work well together when combined well.
What sports are recommended during pregnancy?
The recommended sports during pregnancy are above all soft, regular and without impact. The objective is not performance, but maintaining good physical condition.
Gentle sports suitable for pregnancy
Here are the most recommended physical activities during pregnancy:
- Brisk walk or gentle hike
- Prenatal swimming and aquagym, ideal for relieving back and joints
- Prenatal yoga and pilates pregnancy, for breathing, posture and perineum
- Exercise bike (stationary bike)
- gentle dance
- Gentle gymnastics and stretching
- Adapted muscle strengthening, preferably supervised by a trained coach
- Perineal exercises, essential throughout pregnancy
These exercises during pregnancy promote mobility, tone and relaxation, without putting the body in danger.
What sports should you avoid during pregnancy?
Some activities pose risks to mother and baby. The sports to avoid during pregnancy are those exposed to shocks, falls or excessive pressure.
Activities not recommended during pregnancy
It is recommended to avoid:
- Contact sports : football, rugby, basketball
- Sports at risk of falling : horse riding, skiing, mountain biking, skating, board sports
- Intense or extreme sports, very sustained efforts
- Scuba diving and sports at altitude
- Exercises with repeated jumps or impacts
- Exercises lying on your back after the 1st trimester
- Heavy loads, weightlifting
- Abdominal overpressure
👉 If in doubt, it is better to seek advice before resuming or starting any sport when you are pregnant.
Essential precautions for exercising safely when pregnant
Even for recommended activities, certain rules are essential.
Good practices to adopt
- Request a medical advice (gynecologist or midwife)
- Listen to your body and respect your limits
- Monitor the warning signs : pain, bleeding, contractions, shortness of breath
- Ensure a essential hydration, drink water regularly
- Avoid overheating and environments that are too hot
- Wear comfortable clothes and a adapted sports bra
- Choose suitable shoes
- Maintain a moderate intensity (we must be able to talk during exercise)
- Do not neglect thewarm-up and the stretching
- Favor one gentle progression and one adaptation according to the trimesters
Sport, pregnancy and weight: finding the right balance
The weight management during pregnancy is a common concern. Sport does not aim to “limit” weight gain, but to promote reasonable weight gain, beneficial for the health of mother and baby.
Combined with a balanced diet,physical activity during pregnancy helps you experience body transformations better and reduce the risk of metabolic complications.
In conclusion: an active pregnancy, a winning choice
Practice a sport during pregnancy, when adapted and supervised, is a real asset for experiencing this period with greater comfort, serenity and confidence. Each pregnant woman is unique: the main thing is to adapt the activity to your condition, your feelings and medical recommendations.
💚 Moving during pregnancy means taking care of yourself… and also of your baby.
Article co-written with Myriam Ben Balla, Midwife.
