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If you never do sport (apart from running after the bus), now is the time to get started. The practice of a physical activity is strongly recommended during pregnancy, in particular to prevent possible circulatory problems and back. In addition, if we are used to it, this is a great way to relax. However, a few precautions will reduce the risk of complications.
No jumping or jerking sports throughout pregnancy : we put in brackets horse riding, skiing, squash, tennis, combat sports or any other activity of this type. For a while, we forget about motorcycle trips …
But above all, whatever the sport, we are not looking for performance and we absolutely avoid running out of steam. We choose a sport that we can stop at any time in case of fatigue or simply if you feel the need (for example, avoid canoeing!). In short, we do not exceed our limits (we stop at the slightest sign of shortness of breath), we prefers relaxation sports and spares your back.
On the other hand, we do as much walking as we want and we register for the swimming pool: the swimming is the ideal sport during pregnancy and can be practiced until childbirth! We feel lighter, we relax more easily. In the same spirit, we can practice aquagym. We also think of the gentle gymnastics and yoga, which is an excellent preparation for childbirth. We do not hesitate to consult our doctor if we ask ourselves such or such a question about a sport.
Walking
We put on good shoes and walk at our own pace. These daily outings allow us to work our breath, tone our leg muscles and activate our blood circulation. We come out soothed and relaxed.
Exercise to get oxygen: you walk for half an hour a day as straight as possible, without arching your back, and you remember to take a small bottle of water with you to drink regularly. On the ground side, we prefer hiking trails, forests or parks, or failing that, the street below will do the job perfectly.
The bike
Ideal for the development of our musculature, we can ride a bike until around the 5th month of pregnancy, as long as our belly does not take up too much space.
Exercise : we avoid the odds, the places where there are too many cars. The saddle should be adjusted so that our feet touch the ground when stationary. Our arms should be slightly bent on the handlebars in order to absorb small jolts. We stand up straight to protect our back, we always pedal at our own pace and we stop regularly.
Musculation
We just signed up for the gym and found out that we are pregnant! Shall we get reimbursed? No need ! If we took a coach, we tell him that we are a future mother, he will show us exercises to tone us gently and not to force our perineum in order to prevent urinary incontinence.
Exercise : sit with your back straight and legs apart on a weight bench with adjustable arms. We spread our arms and bring them closer by bringing the device in front of his face. The pectorals are thus preserved by supporting the tissues of the bust.
Yoga
This discipline of relaxation and flexibility is also an excellent preparation for childbirth. You learn to balance your body and mind, to breathe properly and to exercise your muscles. We will choose the posture where we feel best. The flexible sessions last about an hour twice a week and always with a professional. Also read our file: “Yoga, preparation for childbirth”
Exercise : on a floor mat, we get on all fours and go from flat back to round back, each breathing five times in a row.
In video: Can we play sports during pregnancy?
Gymnastics
Yes, as long as it is gentle, so no aerobic type activity. It works all the muscles gently. It is practiced throughout the pregnancy, but towards the end, the size of our belly can bother us.
Exercise : you get on all fours, your back flat and your neck stretched out. We breathe in through the nose and feel the belly to swell, then we breathe out for a long time through the mouth, making your navel go up as far as possible.
Swimming
In the water, you feel lighter, it is particularly pleasant during pregnancy and until term. Swimming or water aerobics have many advantages: they promote blood circulation, develop respiratory capacities, relieve back pain, vertebrae and joints, relax and prepare for a good night’s sleep. The water should be between 22 and 24 ° C.
Exercise : lie down on your back and do a few lengths in backstroke or let yourself be rocked by sliding a board under your head. If you prefer the breaststroke, you take care not to arch your head by sticking your head out of the water too much. All swimming is possible, the only ones prohibited: diving and butterfly swimming.
Sports to avoid
In all cases, you should seek advice from your doctor before embarking on any sporting activity. Not all sports are possible during pregnancy. There are, for example, aquatic and sensational sports which are not recommended such as scuba diving, water skiing, canoeing, mountaineering or even parachute jumps … Martial arts or other combat sports are not compatible with pregnancy due to possible falls. Finally, team sports should be avoided because of the risk of shock, fall and the too fast pace (horse riding, cycling, etc.).