Sport during pregnancy improves the health of the mother-to-be and the baby. Studies have shown that playing sports while pregnant reduces the duration of labor, and allows better recovery during childbirth. sport while pregnant has positive effects on the mental strength of the mother and on the health of the baby. Which sport to choose during pregnancy?

All gentle sports at moderate intensity are strongly recommended during pregnancy for the health of the pregnant woman and her baby.

• Aerobic sports “In the presence of oxygen”: walking, swimming and cycling, flat, at moderate intensity. These physical activities improve the oxygenation capacity and the exchanges of the mother-to-be with her baby.
• Kegel exercises or pelvic floor exercises (perineum): doing this work on the perineum is important to reduce the risk of tearing during childbirth. Strengthening the muscles of the perineum will help you regain a toned perineum more quickly when baby is born, and avoid incontinence and hemorrhoids, even during pregnancy. All women, pregnant or not, should practice these exercises every day.
• Stretching or stretching exercises: yoga is very effective in gaining flexibility in body and mind. Which helps to adapt to changing and unknown situations. A powerful ally in childbirth. It is recommended to practice yoga suitable for pregnant women: prenatal yoga. Stretching or yoga helps to relax, manage emotions and relieve stress.

Before playing sports when you are pregnant, always ask your doctor or midwife for advice.

There are recognized contraindications for sports during pregnancy.

• intrauterine growth retardation;
• hypertension of pregnancy;
• PAD of current or previous pregnancy (Threatened Premature Childbirth): vaginal bleeding, early contractions, premature rupture of membranes, loss of amniotic fluid, cervical opening, cerclage, intrauterine growth retardation, placenta previa after the 28th week, preeclampsia, all cardiovascular diseases and / or severe respiratory.
• Twin or multiple pregnancy after 28 weeks;
• severe anemia;
• malnutrition.

Some recommendations for practicing sport while pregnant

• Drink enough water to avoid dehydration;
• Avoid sports at high altitudes, and in a hot and humid environment, as you will find yourself lacking oxygen, which is bad for you and your baby;
• Avoid contact or balance sports: no falls or shocks.
• Consider using good shoes to support your back and ankles.

If you experience its symptoms stop exercising:

• Severe headache
• Dizziness
• Shortness of breath
• Dark or blurred vision
• Contractions that last more than 30 minutes
• Palpitations and chest pain
• Sudden or severe vaginal or abdominal pain
• bleeding
• You feel your baby moving less than usual
• Muscular weakness

Pregnant women who play sports seem to have better self-esteem and a lower risk of depression and anxiety. Also remember to rest. Rest and sleep are good for you and your baby.

First trimester

You can still move well. All movements are still possible. However, you may be more tired with the hormonal change in this first trimester of pregnancy.

To avoid:

• jumps and impulses: no trampoline.
• “crunch” type abdominals with bust lift;
• abdominals raised pelvis.

Preferred:

• walking outdoors or on a carpet;
• running if you already practice: on carpet or clay for softer cushioning;
• cycling in nature or indoors;
• the elliptical trainer;
• swimming;
• water aerobics without jumps;
• gentle gym or Pilates;
• Kegel exercises or perineum work;
• prenatal yoga if you already practice;
• stretching.

As a general rule, you can continue your current sport when you are pregnant, except extreme sports, such as diving or parachute jumps.

For team sports and combats, indicate that you are pregnant, in order to avoid falls and bodily shocks.

Second quarter

You have more energy, moderate your efforts.

Warning the intensity of your stretching, you are more flexible because of the hormones of pregnancy.

To avoid:

• pressure on the stomach;
• jumps and bumps;
• high-displacement sports;
• abdominals “crunches”, bust lift;
• abdominals raised pelvis.

Preferred:

• “Cardio” sports: brisk walking, swimming, flat biking, elliptical or seated bike;
• Prenatal yoga;
• Prenatal pilates;
• water aerobics without jumps;
• Kegel exercises, perineum work;
• stretching;
• gentle muscle building or gentle gym.

Third trimester

Every day, listen to your physical sensations more than the other 2 semesters. One day you will feel full of energy, the next day completely flat. Sometimes with a tight stomach, other times with a big craving. Some pregnancy ailments can appear, they are due to the growing weight of the baby: back pain, pain in the groin, pregnancy sciatica, heavy legs …

However, you can still exercise during pregnancy if it goes well.

To avoid:

• sports that take a long time to move or that you feel are too energetic for you;
• support on the stomach;
• abs “crunches”; raise bust, raise pelvis, almost impossible to do at this stage.
• jumps and bumps.

Preferred:

Sports for relaxation, and those that will prepare for childbirth, such as prenatal yoga, Kegel exercises and swimming.

• Swimming;
• Walking, Nordic Walking;
• Prenatal yoga;
• water aerobics;
• Seated bike;
• elliptical trainer;
• Kegel exercise or perineum work;
• gentle muscle building, gentle gym;
• Prenatal pilates.

Practice gently and according to your feelings. If you are used to running, and your pregnancy is going well, you can continue until the 5th month. Then you will have to stop and change your sport during your pregnancy.

Always ask your gynecologist or midwife for advice before playing sports when you are pregnant.

Pregnancy is the perfect time to start exercising. You are more attentive to yourself and your bodily sensations, which avoids many injuries. You become more aware of your feelings.

Women who exercise when pregnant increase their self-esteem, and decrease the risk of depression and anxiety during and after pregnancy. Your mental state is important, it has a direct impact on your metabolism, your hormones and your breathing.

Thus, playing sports while pregnant prevents or relieves certain ailments of pregnancy.

In addition, if you feel good and motivated, you will have better control over your diet and your overall shape: more energy and less stress, for a peaceful pregnancy, and an easier childbirth, more respectful of yourself and of your baby.

1. Taking stock of your sports practice is fundamental to avoid all risks: are you sedentary (you do not practice sport)? Do you have an occasional, regular, or high level practice?
2. What do you want? Practice for fun and relaxation? To keep fit? Relieve back pain and sciatica?
3. Listen to you and your baby.
4. Treat yourself, take time just for yourself.

Find the practice of a sport that makes you feel good during pregnancy, according to your abilities. There is only one imperative: always listening to your needs, your body and your baby. The important thing is to feel good before, during and after the session. You should be able to talk while playing sports when you are pregnant.

Always ask your gynecologist or midwife for advice before playing sports when you are pregnant.