The practice of sports during pregnancy

Yoga, swimming, or running are part of your daily routine? You might be wondering if you can continue your favorite activities without restrictions during your pregnancy. In this article, you will find answers to your questions as well as plenty of tips on the topic of exercise during pregnancy. You will discover why physical activity is even extremely beneficial during this period and which types of activities are particularly suitable for your condition.

1. What is the influence of sports on pregnancy?

One does not mean that you should give up your usual fitness routine in the coming months. On the contrary, exercise during pregnancy is good for you and your baby, provided, of course, that the pregnancy proceeds without complications and that both of you are in good health. During pregnancy, the cardiovascular system is put under strain; it is heavily taxed. The fitter a future mother is, the easier it is for her to cope with the physical changes caused by pregnancy. Lightly training your endurance is therefore ideal for maintaining your fitness, your performance, and preparing for the months ahead. Regular physical activity improves blood oxygen supply, strengthens your immune defenses, and prevents many pregnancy-related ailments. For example, the risk of thrombosis, calf cramps, water retention, and even can be reduced through a low-intensity, regular exercise program. Physical activity can also help maintain healthy weight gain during pregnancy and prevent the

Not only is sport good for your physical fitness, but it is also a great way to mentally escape and reduce your apprehension about this new situation unfolding. Indeed, physical exercise releases so-called happiness hormones, which are ideal against stress.

2. Can I do sports throughout my pregnancy?

In principle, you can continue to engage in physical activity throughout your pregnancy; provided that it proceeds without any complications and that there is no specific health reason to oppose it. During the first trimester, many expectant mothers are very cautious, especially because they fear that vibrations from movement might affect their baby. However, this concern is unfounded; even during the first weeks of pregnancy, you can put on your sneakers.

You also don't need to push yourself to 2000%; a gentle, even moderate practice is perfectly suitable, especially if you are experiencing nausea or feeling very tired.

Listen to your body, engage in sports for as long and as intensely as you can, as long as you feel comfortable. The intensity generally depends on your fitness level before pregnancy. If you are not very active usually, now is not the right time to start an intensive exercise program. However, as long as you are mobile, there is no reason to stop. At some point, you may need to modify your usual exercises to align with the growth of your little adventurer as well as your level of fatigue. If you are unsure about the steps to take, do not hesitate to seek advice from your doctor or midwife. They can tell you which exercises are appropriate.

3. What are the most suitable activities?

• Yoga and Pilates

Yoga and the Pilates method, which include strength training and balance exercises, are ideal activities during pregnancy. They provide a good complement to endurance sports. When performed regularly, these exercises strengthen the back muscles, improve posture, and thus help relieve back pain often experienced by pregnant women. Many exercises are easily adaptable, so this activity can be continued over time. Additionally, you will easily find prenatal yoga classes whose postures are adapted for pregnant women.

• Swimming

Swimming is one of the classic sports during pregnancy, for good reason: movements in cool water engage all muscle groups while protecting the joints. In the water, many pregnant women enjoy not feeling the weight of their baby. Whether you’re doing laps or aquagym, everything is allowed until the end of the nine months, as long as you feel comfortable in the water.

• Cyclisme

As long as it is easy for you to get on your bike and you feel confident, there are, in principle, no contraindications to cycling until the end of your pregnancy. Whether you are training outdoors or on a stationary bike, this endurance sport is not too harsh on your joints and remains of moderate intensity. If you practice in the mountains, it may be preferable to switch to an electric-assisted bike towards the end of your pregnancy. As your belly grows, your body's center of gravity shifts forward. Therefore, maneuvering a bike in a leaning position can become a real challenge!

• Fitness

Fitness is the perfect companion during pregnancy, especially for expectant mothers who may not necessarily enjoy sports but want to stay in shape.
Many sports clubs and gyms also offer classes tailored for pregnant women.
The little extra? You can easily connect with other expectant mothers.
It is advisable to directly ask your club whether they offer such arrangements.
If you prefer not to commit to a specific club or class, you will find plenty of online courses, especially on YouTube, that you can do at home at your own pace.
By participating in childbirth preparation classes, you will have the opportunity to learn several breathing exercises to prepare for labor.

• Running

Some passionate runners wonder if they can go jogging during their pregnancy. This is mainly explained by popular beliefs that the movements made while running would increase the risk of miscarriage. However, these are unfounded; so far, no such effects have been proven. As long as you have your doctor’s approval, nothing prevents you from running, especially if you regularly practice this activity. However, there is nothing stopping you from starting running during your pregnancy, but begin gradually: start with brisk walking, then gradually increase your pace. Your pulse is a key indicator to know if you are overexerting yourself; it should not exceed 140 to 150 beats per minute. This is your baby’s normal heart rate. To be sure you don’t exceed this rate, you can use a pulse oximeter. During the last trimester, due to the pressure exerted on your joints while running, it may become a bit more difficult to continue this activity. It is then advisable to switch to walking. Many expectant mothers use a belly band to support their belly and reduce the strain on their lower back.

• Dance

Zumba, salsa, or even ballet, yes, it is possible during pregnancy. As long as you go easy and do not attempt jumps or movements that are too risky. The reason? The pregnancy hormones, particularly progestogen, which loosen the joints to prepare your body for childbirth. Unfortunately, this can cause tension and increase the risk of injury.

• Bodybuilding

You can continue strength training during your pregnancy, but with certain restrictions. Additionally, it is advisable to have your doctor’s approval. Generally, pregnant women can continue their workouts to maintain their muscle mass, but not to strengthen it. In case of doubt, reduce the weight load. After the twentieth week of pregnancy, make sure not to train or strain your abdominal muscles anymore, as this will help prevent a possible diastasis of the rectus abdominis muscles, which is a separation of the right and left abdominal muscles.

4. Which sport should you therefore avoid?

Even if physical activity is generally recommended during pregnancy and you can continue practicing various sports for the next nine months (possibly with some adjustments), some sports should be avoided. These include high-risk sports such as skiing, horseback riding, or martial arts. The risk of falling is simply too great, especially since with your growing belly, your center of gravity shifts forward. Team sports like volleyball, handball, or basketball should also be avoided. You could bump into your belly or risk falling. Moreover, it is recommended to take a break after childbirth until you feel sufficiently fit. You should stop crossfit, rowing, and gymnastics on apparatus no later than your twentieth week of pregnancy, as they put too much strain on your abdominal muscles.

If you have any doubts about continuing your favorite sports activity, it is best to discuss it with your doctor or midwife. They can advise you on any contraindications.

As long as you feel good and it benefits you, you can train regularly. Maintain good habits: drink enough water and consume enough carbohydrates and nutrients. Listen to your body and stop your activity immediately if you feel unwell, dizzy, or experience any pain. Get your sneakers on! ;)