You are pregnant and want to start or continue exercising during pregnancy. If you are not athletic, there are many questions to ask yourself when you are pregnant. Do sport and pregnancy go hand in hand? Is playing sports while pregnant recommended? What sport for pregnant women? Are there any sports to be banned?

The practice of running during pregnancy can cause concern, as popular belief is that this sport during pregnancy can cause miscarriages. However, no study has yet demonstrated a cause and effect link between running, rupture of the membrane, miscarriage, opening of the cervix or premature delivery.

There are, however, some precautions to take before choosing this sport when you are pregnant. Here they are :

• if you are a beginner, running while pregnant is strongly discouraged;
• If you were running regularly before you got pregnant, that is every week, and you have no medical contraindications, you can continue running.
• run with the ability to carry on a conversation for the duration of your workout;
• decrease the intensity, see the duration of your practice;

Is a sport with risk of falls a sport for pregnant women? Sports like climbing, skating or downhill skiing, and many others are to be avoided if you do not already practice them regularly. If you do not master his sports, abstain.

If you already practice a sport with a risk of falls, your practice must nevertheless reduce these risks as much as possible, be adapted to the stage of your pregnancy and to your current capacities.

“Climbing can be practiced throughout pregnancy, provided that it is adapted to each person’s abilities, that the risk of falls or blows to the abdomen is reduced and that the intensity is regularly reassessed throughout. throughout pregnancy. The presence of pain, contractions or fatigue should reflect on the intensity of the exercise performed. You also need to warm up well and incorporate stretching exercises. ” – Dr Catherine Brunel-Guitton *

A contact sport is not a priori a sport for pregnant women. Some pregnant women already practicing contact sports, such as certain martial arts, or boxing, will continue to practice these sports during pregnancy, while reducing the number of sessions per week, their duration and their intensity.

If you are a sportswoman or athlete in these sports disciplines, you can continue these sports in a gentle practice, as long as they do not cause you discomfort, and that you have the agreement of your doctor or midwife. Stay alert to avoid any possible bumps or falls in your workouts, and take plenty of breaks.

Team sports such as football, soccer, field hockey, soft ball or flag foot (softer American football), handball, basketball, volleyball, are also contact sports. Whether this contact is with the opponent or with elements such as the ground, posts or wall.

As a result, team sports when you are pregnant carry certain significant risks. It is best to stop these sports during pregnancy, or at least competition if you were practicing before you became pregnant. You can continue training as long as you inform your coach and your team. Be careful of yourself by avoiding physical contact. Always stay in the presence of oxygen.

Choosing a sport during pregnancy depends on your health and your profile. There are 4 physical activity profiles:

• beginner: you are sedentary, you drive a lot in the car and do not play any sport on a regular basis. From time to time you walk, cycle or do a winter sport;
• femme active : you practice one or more physical activities at low or moderate intensity, 30 minutes 3 times a week.
• athletic : you regularly practice physical activities for more than 3 hours per week, and of moderate to vigorous intensity. You are sometimes looking for performance, and to maintain a regular training level.
• Athlete : you compete and seek performance. Sport is an integral part of your life, and your lifestyle is geared towards achieving athletic goals.

Sports recommended during pregnancy

During pregnancy your center of gravity will be different, and you will be more at risk of losing your balance. Your body will adapt very well if you listen to it. You may be more tired, especially in the 1st trimester, and take longer to recover after exercise.

You will therefore choose with care the sport that you will practice during your pregnancy, according to your profile and your health. It is advisable to choose sports when you are pregnant with endurance, which do not cause impacts and shocks, on the joints and the body such as:

• walking;
• swimming;
• the bike;
• prenatal yoga;
• prenatal pilates: work with a very pleasant Swiss Ball (big gym ball);
• muscle strengthening including Kege exercisesl;
• low impact aerobic sports like LIA (Low Impac Aerobic);
• dance or prenatal dance.

Some tips for choosing the right sport for pregnant women

• Your familiarity with the chosen sport: preferably a sport that you have already practiced before pregnancy.
• Is there a risk of falls?
• Are there any impacts?
• Are there any physical contacts?
• Can this sport be a source of pain or discomfort for you during practice while pregnant: pain in the lower abdomen, in the back, in the legs…?
• The environment in which you will be practicing: heat, high humidity, altitude and scarcity of oxygen. If you do not live at altitude, avoid all training because you will not know the reactions of your body. If, on the contrary, you live in the mountains, the altitude not to be exceeded for training will be between 1600m and 2285m. It all depends on the altitude of your place of life.
• Train at the right intensity: If you are a sportsman or athlete, you may have to agree to decrease the intensity of your training to stay in the presence of oxygen.

Choose the sport for pregnant women that you are comfortable with. Some pregnant women continue to participate in combat sports, downhill skiing, or climbing during pregnancy because they are used to it. They know each other perfectly in its activities, they will pay more attention to their movements. However, whatever sport you choose, always remain cautious and present in your movements. A lack of presence or awareness when traveling is often a source of accidents.