Pregnant women: is it possible to do sports?

Pregnant women: is it possible to do sports?

In the event of a healthy and normal pregnancy, it is safe to start or maintain regular exercise. Physical activity is not likely to cause miscarriage, low birth weight, or premature birth.

However, it is essential that you discuss physical activity with your obstetrician-gynecologist (OBG) at your first prenatal appointments. If the latter allows you to exercise, then the discussion will focus on the types of sports you are able to do safely.

What is the recommended frequency of exercise during pregnancy?

In general, it is recommended that pregnant women do at least 150 minutes of moderate aerobic activity each week. Aerobic activity is defined as any activity that involves the rhythmic work of the large muscles of the body.

At moderate intensity, we must understand that the movements are sufficient to increase the heart rate and make you sweat. We can still talk normally, but we can’t shout or sing.

To reach 150 minutes, it is possible to schedule 30-minute workouts for 5 days or smaller 10-minute workouts spread throughout the day.

If you are sedentary and would like to start exercising, start slowly by gradually increasing your activity level. Start with just 5 minutes a day. Increase by 5 minutes each week to reach 30 minutes of physical activity a day.

Regular physical exercise can achieve the following results:

  • Help lower high blood pressure.
  • Reduce your risk of diabetes. For women with gestational diabetes, exercise can help control it.
  • Facilitate adaptation to your body’s transformation and maintain a healthy weight during and after pregnancy.
  • Help reduce the possibility of varicose veins, swelling of the ankles, feet and hands, and back pain.
  • Improve physical condition.
  • It improves the quality of mood and relieves depression and anxiety.
  • Promote sleep.

Exercises that are safe for pregnant women:

Specialists believe that these exercises are especially suitable for pregnant women:

walk :

Brisk walking exercises the whole body and relaxes the joints and muscles.

Swimming and water exercise:

Water exercise mobilizes many muscles of the body. With water supporting your weight, you won’t risk injury or fatigue.

Exercise bike:

Since your growing belly can affect your balance and put you at risk of falling, cycling while pregnant can be risky. It makes more sense to choose a stationary bike.

Modified Yoga and Modified Pilates:

Practicing yoga relieves stress, builds flexibility and promotes stretching and breathing movements. Some prenatal yoga and pilates classes are designed for pregnant women. These classes offer positions adapted to the balance changes of pregnant women. It is recommended to give up poses that require you to remain still or lie on your back for a long time.

Exercises to avoid for pregnant women:

During pregnancy, it is recommended that pregnant women refrain from activities that put them at increased risk of injury, such as the following:

  • Contact sports and sports likely to cause blows to the abdomen, including ice hockey, boxing, football, and basketball.
  • Skydiving.
  • Activities likely to cause a fall. Such as downhill skiing, water skiing, surfing, mountain biking, gymnastics and horse riding.
  • “Hot yoga” or “hot pilates” can cause excessive heat.
  • Diving.
  • Activities performed above 6,000 feet (unless you already live at a high altitude).
  • Horseback riding: Horseback riding involves a lot of jerking and fast movements that can injure you and your child. There are also possibilities of falling.
* Presse Santé strives to convey knowledge about health in a language accessible to all. IN NO CIRCUMSTANCES can the information provided replace the advice of a medical professional.

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