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Pregnant, we choose a gentle sporting activity
Having a healthy lifestyle is essential during the pregnancy, and in particular stay in shape by maintaining physical activity during this period. Because it is proven that the sport “is advised to preserve an abdominal musculature, to favor the psychological balance and to reduce any anxiety”, as indicated by the Health insurance. On the condition, however, to embark on full knowledge of the facts regarding the activities to be privileged and the precautions to be taken. It is in this context Dr. Jean-Marc Sène, sports doctor and doctor of the national judo team. The latter advises in the first place to consult the doctor who follows the pregnancy. Indeed, only the latter will be able to judge whether the pregnancy is not at risk, or whether sport activity usual is not contraindicated.
As for the frequency, “it is not recommended to carry out physical activities of high intensity for two days in a row. Rather promote gentle physical activities. To check this, you need to be able to speak for the duration of the effort, ”recommends Dr Sène. This is why Health Insurance particularly recommends walking (at least 30 minutes a day) and swimming, which tones the muscles and relaxes the joints. ” To note that l’aquagym and preparations for childbirth in a swimming pool are excellent activities, ”he explains.
In video: Can we play sports during pregnancy?
Know your athletic level
Among the other possible sports: gentle gym, stretching, yoga, classical or rhythmic dance “on condition of slowing down the rhythm and eliminating the jumps”. If most activities can be practiced over time without going beyond one’s limits, Dr Sène nevertheless recommends avoiding cycling and running from the 5th month of pregnancy. In addition, certain sports are to be banned from the onset of pregnancybecause they present traumatic risks for the mother or may have consequences for the fetus. To be avoided therefore, combat sports, high endurance sports, scuba diving and activities that involve a risk of falling (skiing, cycling, horseback riding, etc.).
The sport level before pregnancy is also a factor to be taken into account for every woman. “For women who are already athletic, it is preferable to reduce the usual physical activity, while maintaining gentle activities and muscle strengthening to maintain good physical condition”, adds the doctor. As for non-athletic women before getting pregnant, the practice of a sport is recommended, but it should be light. Thus, according to Dr Jean-Marc Sène, “it is advisable to start with 15 minutes of physical exercise 3 times a week, up to 30 minutes of continuous exercise 4 times a week. “