What sport can I do when I am pregnant?

Pregnant woman and sport: what are the benefits?

The benefits of exercise during pregnancy are numerous. Sport helps to limit weight gain and therefore lowers the risk of being overweight while pregnant. It improves physical and mental well-being, decreases the risk of postpartum depression and improves venous return. By increasing the body’s sensitivity to insulin, the hormone that regulates blood sugar levels, athletic activity also reduces the risk of gestational diabetes. Also, do not hesitate to start during this period because the benefits are real.

Pregnancy and sport: what are the contraindications for pregnant women?

There are absolute contraindications – cracking of the water bag, loss of amniotic fluid, growth retardation in utero, pulmonary or cardiovascular diseases, or serious … – relative contraindications: twin pregnancy, history of prematurity, miscarriages spontaneous, severe anemia… On a case-by-case basis, it is up to the doctor or midwife to assess the benefits of practicing sports, even moderate, in the face of the potential risks.

What exercises are recommended during pregnancy?

“Soft” sports with little impact are particularly recommended during pregnancy. 

Walking and swimming are the most suitable sports during pregnancy, they will keep you dynamic. These exercises will help you improve your breathing and will also strengthen your perineum, for better preparation for childbirth. 

For walking, remember to bring a good pair of sneakers that support your ankle and support your back. 

During your pregnancy, you can do Kegel exercises, in order to tone your perineum and reduce the risk of tearing during childbirth. These exercises will strengthen the muscles of the perineum and allow you to find a more toned perineum after your childbirth. 

Stretching exercises (stretching) will also be your best allies during your pregnancy, to gain flexibility and free your mind from accumulated tensions. 

Prenatal yoga reduces stress and anxiety, improves balance and relieves symptoms of pregnancy. Prenatal yoga also acts on fatigue and reduces digestive disorders. 

During your pregnancy, prenatal yoga will help you prepare the pelvic floor. The pelvic floor is a set of muscles attached to the pelvis that supports vital, reproductive and digestive organs. For pregnant women, it is therefore important to exercise the muscles of the pelvic floor in order to prevent them from weakening, as it has to bear additional load during pregnancy. 

Swimming, water aerobics, cycling, yoga, walking… The intensity must however remain moderate: you must be able to speak while exercising, which means that the effort must not make you out of breath.

Pregnant woman and sport: which sports should be avoided at the start of pregnancy?

Sports at risk of falls or trauma (combat sports, team sports, water skiing, alpine skiing, rollerblading, skate-boarding, etc.) should be avoided from the start of pregnancy. Scuba diving is also absolutely contraindicated, especially because of the risk of spontaneous miscarriage. Certain sports can be practiced until the 5th month, only if they were well mastered before the onset of pregnancy: horse riding, cross-country skiing, tennis and golf.

What sports can you do early in pregnancy?

During the first months of pregnancy, it is imperative to avoid exercises that contract the abdominals such as chest raises (crunches) or pelvis. 

Favor exercises such as walking, swimming, non-jump water aerobics, Pilates, or even prenatal yoga. 

Pregnancy: the reflexes to adopt to practice a sports activity

When you are pregnant, the practice of sport must remain a pleasure activity, without any performance objective. What we are looking for above all is to do good! It is advisable to hydrate yourself well before, during and after the sessions, to warm up well, to plan a sufficient recovery period and possibly a snack. In the event of dizziness, breathing difficulties, headaches, contractions, or unexplained bleeding, you must immediately stop all activity, consult your healthcare professional and rest.

Do you want to talk about it between parents? To give your opinion, to bring your testimony? We meet on https://forum.parents.fr.