Are you pregnant and want to stay in shape? Do you want to maintain yourself without hurting yourself and without hurting your baby throughout the pregnancy? Do you want to avoid too much weight gain for the health of your baby, and get back to weight faster after childbirth? This article helps you stay in shape.

Exercising when pregnant regularly is beneficial for the pregnant woman and her baby. However, you have to listen to your body. Some days you will be more tired than others, you will not want to go swimming or going for a walk with your big belly pregnant.

You may want to stay at home in your little cocoon, and prenatal yoga postures will then be a pleasant moment for you, because they are better suited to what you are feeling.

One day you will be in great shape and want to move mountains, the next day you will be flat. Developing good habits begins with accepting your current state, and moving regularly to the extent that you feel good and secure in your practice.

Listening to your body’s reactions on a daily basis is also a good way to learn to let go by accepting what is in the moment. Be flexible of mind, adapt your daily practice to the state of the moment.

Sometimes you will only be able to do stretches that will do you the most good. Accept it, but do it. For your health and that of your baby, make a habit of exercising regularly, no matter what sport you choose when pregnant.

There are many gentle sports for pregnant women that you can practice during the 9 months of pregnancy, until childbirth, such as:

• prenatal yoga,
• prenatal pilates,
• the soft gym,
• the soft gym with swiss ball (big ball),
• kegel exercises,
• swimming,
• water aerobics without jumps,
• walking, Nordic walking, brisk walking,
• the seated bike and the heliptical bike,
• dance,
• rackets,
• cross-country skiing.

Whether you are a beginner, athlete or athlete, pay attention to the duration and intensity of your pregnant sports practice. Here is an effort perception scale that will help you get the right pace and intensity. Always be in the presence of oxygen, you must be able to maintain a conversation throughout your practice.

The scale of perception of effort * to play sports when you are pregnant

*Adapté de Borg: Borg, G «Perceived exertion as an indicator of somatic stress», Scandinavian Journal of Rehabilitation Medicine, vol.2, 1070, p. 92-98.

** A greater frequency of exertion at the same intensity can modify the perception upwards.

Trick: Involving your little family or the future dad is a good way to practice sport regularly, at your own pace with pleasure and relaxation.

You can exercise while pregnant throughout your pregnancy as long as you have no medical contraindication, and that you do not feel discomfort during your practice.

All so-called “cardio” sports can be practiced until childbirth such as:

• Walking,
• swimming,
• the bicycle, in particular the seated bicycle and the heliptical bicycle,
• cross-country skiing and snowshoeing on flat terrain.

Muscle strengthening exercises and postural gym can also be practiced throughout pregnancy such as:

• Kegel exercises,
• prenatal pilates,
• the soft gym,
• the gym with swiss ball

A more relaxing gym and stretching and relaxation exercises will be good preparation for childbirth such as:

• yoga and especially prenatal yoga,
• and Gi Qong,
• Tai Chi

As I say throughout this article, always stay tuned to your body, your sensations, your feelings for safe pregnant sports practice.

Injuries and accidents always happen with neglect. Be aware of every movement. Pregnancy is also a good way to naturally learn mindfulness. Be present to what you are doing, and practicing a sport when you are pregnant will be a real moment of happiness and relaxation for you.

Always remember to choose a pregnant sport in which you are comfortable and in which you have fun. By the way, the last word is “do yourself a favor”.