The practice of sports during pregnancy

Safe Sports for Pregnancy: Low-Impact Activities to Stay Fit and Comfortable

Yoga, swimming, or running are part of your daily life? You might be wondering whether you can continue your favorite activities without restrictions during pregnancy. In this article, you’ll find answers to your questions and plenty of tips on exercise during pregnancy. You’ll discover why physical activity can be extremely beneficial during this time and which types of activities are especially suitable for your condition—which, remember, is natural and wonderful. Follow your body’s needs, never overdo it, and you’ll feel great, as will the baby you’re carrying in your belly!

What is the influence of sport on pregnancy?

A positive pregnancy test doesn’t mean you have to give up your regular exercise routine in the coming months. Of course, sports might not be your first thought right now! Still, moving during pregnancy is good for you and your baby—provided, of course, that the pregnancy progresses smoothly and that you’re both doing well. You don’t need to worry that something might happen to you or your baby if you exercise; what matters most is listening to your body. If you’re tired one day, don’t push yourself; if you feel like continuing, go ahead.

Do you know why it is important to exercise during pregnancy?

During this special period, your cardiovascular system is put to the test. The healthier an expectant mother is, the easier it is to cope with the physical changes that pregnancy brings. Light endurance training is therefore ideal for maintaining fitness and performance, and for preparing for the months to come.

Regular physical activity improves the oxygen supply in the blood , strengthens the immune system and helps prevent many disorders during pregnancy . For example, a regular, low-intensity exercise program can reduce the risk of thrombosis, calf cramps, fluid retention, and even hemorrhoids. Physical activity can also help keep pregnancy weight gain under control and prevent potential spontaneous abortions.

In short, don’t give in to laziness—but also don’t imagine yourself running marathons or lifting heavy weights. Staying active can be as simple as walking, spending time outdoors, breathing fresh air, and taking a mental break, which can help reduce anxiety about this new situation. You probably already know this, but it’s worth repeating: physical activity helps release the so-called happiness hormones , precious allies against stress.

Can I exercise throughout the entire pregnancy?

In general, you can continue to be physically active throughout pregnancy, as long as it’s complication-free and there’s no specific health reason to avoid it. During the first trimester, many expectant mothers are cautious, especially because they fear that vibrations from movement might affect their babies. However, this concern is unfounded; even during the first weeks of pregnancy, you can lace up your sneakers! If it helps you feel more comfortable, talk to your doctor.

Additionally, it’s not necessary to do high-intensity workouts: gentle or even moderate exercise is perfectly fine, especially if you’re experiencing nausea or feeling very tired.

Listen to your body and exercise only as long as you feel comfortable. If you weren’t very athletic before, now is not the time to start an intensive training program. However, if you’re in good shape, there’s no reason to stop. At some point, you may need to modify your usual exercises to accommodate your growing belly and your energy levels, but that’s completely normal.

What are the most suitable activities?

Yoga and Pilates, which include muscle-strengthening and balance exercises, are ideal activities during pregnancy. They are a good complement for endurance sports . When performed regularly, these exercises strengthen the core muscles, improve posture, and can help relieve the back pain that many pregnant women experience. Many exercises are easy to adapt, so you can continue this activity over time. On YouTube, you can easily find prenatal yoga classes with postures suitable for pregnant women, but if possible, look for a course or a specialist who can guide you and monitor the exercises you practice.








Swimming is one of the classic sports during pregnancy—and for good reason: water workouts train all muscle groups while protecting the joints. Water relieves the weight of your belly, helping you feel lighter, and you’ll appreciate that from the sixth month onward! Whether you swim laps or do water aerobics, you can continue until the end of the nine months, as long as you feel comfortable.



Some avid runners wonder whether they can go jogging during pregnancy. This is mainly due to the popular belief that the movements involved in running increase the risk of miscarriage. These risks are generally unfounded, especially if you have the go-ahead from your doctor. .

But if you don’t feel confident, try a simple brisk walk. During the last trimester, the weight of your belly can put strain on your joints while running. Walk at a comfortable pace and breathe deeply; you can also use a belly support belt to support your bump and reduce strain on your lower back.

Zumba, salsa, or even modern dance: yes, it’s possible during pregnancy—as long as you take it easy and avoid jumping or risky movements. Why? Pregnancy hormones are progestogenic and loosen the joints to prepare the body for childbirth. Unfortunately, this can create instability and increase the risk of injury. Even in this case, take it slow and don’t overdo it!







As a general rule, pregnant women can continue exercising to maintain their muscles, but not to build them. If you’re unsure, reduce the weight load.

After the twentieth week of pregnancy, be careful not to train or strain your abdominal muscles, as this can help avoid possible diastasis of the rectus abdominis, which is a separation of the right and left abdominal muscles.

So, which sport should be avoided?

Although exercise is generally recommended during pregnancy and you can continue to engage in a variety of sports for the next nine months (possibly with some adjustments), some sports should be avoided—for example, skiing , equestrianism and martial arts . The risk of falling is too high, especially as your belly grows and your center of gravity shifts forward. You should also avoid team sports like volleyball, handball, or even basketball: you could risk being elbowed or hit in the stomach, or falling. CrossFit is also prohibited.

Additionally, it’s recommended to take a break after childbirth until you feel well enough, especially in the case of a cesarean section.

As long as you feel fit and well, you can exercise regularly. Follow the right recommendations: Drink plenty of water and consume enough carbohydrates and nutrients . Listen to your body and take your time. Your little one will benefit, too!